Effective and Healthy Ways to Gain Weight

Effective and Healthy Ways to Gain Weight
InfoHealthyLife.Com - Although eating lots of junk food might make you a little fatter, but it doesn't fulfill the nutrition needed by the body. Even though fat, you also need vitamins and minerals.

So, below are some safe and healthy tips to increase the weight you should do.

1. Weightlifting

If you want to gain weight, you should reduce exercise or cardiovascular exercise. Especially for those of you who have a fast metabolism. Cardio exercise burns a lot of calories, certainly suitable for obese people and wants to lose weight, but not for thin people and want to gain weight.

Weight lifting exercises, in addition to increasing muscle mass, also makes the body shape better and certainly effective in gaining weight. All you need to gain weight is not only fat, but also muscle. If too much fat makes your body shape become ugly.

Go to the gym at least twice a week. Besides weight-lifting, yoga can also be an alternative. And you should go consult a doctor first to check the health and condition of your bones.

2.  Increase protein consumption

The most important nutrition for gaining weight is protein. Muscle itself is formed from protein. Without protein, unused calories in the body will only turn into fat.
You need 0.7-1 grams of protein for one pound of body weight, or 1.5-2.2 grams of protein per kilogram. Foods that are high in protein will be very helpful. Meat, dairy products, nuts, or supplements like whey protein.

Foods made from wheat flour such as donuts, bread-rotian, and some types of fast food also contain protein and can gain weight.

Keep in mind that you should be selective and limit consuming fast-food, because it can have a negative impact on health if consumed continuously.

3. Consume more calories than your body burns

One of the most important things you have to do is monitor the calories in and out. It is recommended to add calories in as much as 20% of the total calories that come out.

For example, if you spend 2,000 calories per day, you consume at least 2400 calories. If you want faster results, you can add up to 1000 maximum calories. Keep your body healthy and balanced, not excessive fat.

More simply, buy calorie-based drinks or supplements. Good calorie supplements are consumed among your meal schedule. For example between after lunch and before dinner. To enrich vitamins and add flavor, add dried fruits.

4.  Be selective about food

Instead of eating junk food and unhealthy foods, try eating clean, nutritious home-made foods. For protein, eat fresh meat. Brown rice or wheat as a source of carbohydrates.

Here are the delicious and energetic foods that you should consume:
  • Nuts: almonds, walnuts, macadamia, peanuts, etc.
  • Dried fruits: raisins, dates, plums.
  • Fatty milk products: pure milk, full fat yogurt, cheese, cream.
  • Fats & oils: olive oil, avocado oil
  • Cereals: wheat, oats, brown rice.
  • Meat: chicken, beef, pork, lamb, etc. Choose fatty meat parts.
  • Tubers: potatoes, yams, cassava.
  • Black chocolate, avocado, peanut butter, coconut milk, granola, trail mix.
5.  Eat lots of carbohydrates and fat

If obese people eat less carbohydrates and fats, you - the thin people - are just the opposite.

But protein foods are also important, or even preferred. Choose also the types of healthy fats, not bad fats and trans fats that can cause many diseases.

6.  Eat at least 3 times a day

Improve or increase the frequency of your meal. Eat healthy and balanced foods that are protein, carbohydrate, and fatty with dried fruits and complementary milk or supplements at least 3 times a day.

If you are not accustomed to eating large portions, for meals to 5-6 times a day with small portions.

7.  Snack every 3 hours

Snacks are rich in protein and carbohydrates such as protein bars, protein drinks, biscuits with peanut butter, or avocado juice you can enjoy every 3 hours. Certainly not in large portions. Quite a few pieces of biscuits every 3 hours, for example.

8. Other tips for gaining weight

In addition to the tips that you should consume above, there are a number of other things that you should pay attention to so that your diet adds weight more effectively, namely:
  • Do not drink water before eating, because it will make you feel full and cannot eat foods that are your source of calories.
  • Eat snacks before bed.
  • Drink plenty of pure milk.
  • Try drinks or milk supplemented with weight gain which is easily available in stores.
  • Use a large plate to eat.
  • Take creatine supplements to help speed up muscle formation.
  • Add cream to coffee - if you are a coffee drinker.
  • Adequate and quality sleep.

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