How to gain weight. Tips on how to do it in a healthy way

What food is best for weight gain

If you are underweight and want to gain weight, it is very important to do it right.

Fizzy lemonade, donuts, and other junk foods may initially help you gain weight, but they can increase your risk of heart disease, diabetes, and cancer.¹

A healthier approach to weight gain involves a balanced amount of muscle mass and subcutaneous fat, but not a large amount of unhealthy belly fat.

A recent animal study suggests that abdominal fat may be linked to an increased risk of cancer.²

A high percentage of body fat also increases the risk of developing type 2 diabetes.

It is important to eat mostly healthy foods even when trying to gain weight.

Why is it important to gain weight?

Although overweight is widely talked about in the world. For example, in the US, about 74 percent of adults are overweight or obese. However, there are also many people who have the opposite problem of being underweight.

Some people may be naturally underweight due to genetics or a fast metabolism. Being underweight can also indicate poor nutrition or health problems.

Whether you're underweight or just trying to gain muscle, the basic principles are the same.

What is underweight?

Underweight is defined as a body mass index (BMI) of less than 18.5. This is believed to be less than the body mass required to maintain optimal health.

How to calculate your BMI

BMI = Weight (kg) / (Height (m) x Height (m))

For example: A person who is 1.70 m and weighs 60 kg.

BMI calculation: BMI = 60 / (1.7 x 1.7) = 20.8

This means that the body weight is good.

Some people are naturally very thin but still healthy. Being underweight on this scale does not necessarily mean you have a health problem.

Underweight is about twice as common in women as in men. In the US survey, in which the participants were divided into men and women, it was found that 1.3 percent men and 2 percent women are underweight.

Underweight is defined as a body mass index (BMI) of less than 18.5. It is more common in women than in men.

Health risks associated with being underweight

Being underweight can harm your health.

One study found that underweight individuals have nearly twice the risk of death compared to obese individuals, suggesting that underweight may be worse for health than obesity.³

Being underweight can impair immune function, increase the risk of infection, cause osteoporosis and fractures, and cause fertility problems.⁴

In addition, people who are underweight are much more likely to develop sarcopenia (age-related muscle loss) and may be at greater risk of dementia.

Being underweight can have a negative impact on health. People who are underweight are at risk of osteoporosis, infections, fertility problems and early death.

Reasons for low weight

There are several medical conditions that can cause weight loss, including:

• Eating disorders: This includes anorexia nervosa, a serious mental health disorder.

• Thyroid problems: An overactive thyroid (hyperthyroidism) can boost your metabolism and cause unhealthy weight loss.

• Celiac disease: The most severe form of gluten intolerance. Overall, the incidence of celiac disease has increased significantly in the 20th and 21st centuries.

• Diabetes: Uncontrolled diabetes (mainly type 1) can cause weight loss.

• Infections: Certain infections can also lead to low weight. These can be parasites, tuberculosis or HIV infection.

• Cancer: Cancer can cause the body to go into a hypercatabolic state, leading to increased energy consumption. As a result, you can lose a lot of weight. However, weight loss can depend on the type of cancer and the person's age.

There are several medical conditions that can cause weight loss. If you are underweight, consider seeing a doctor to make sure you are not suffering from a serious illness.

Different weight gain strategies

Whatever your reasons for wanting to gain weight, there are a variety of strategies that can be used to gain weight.

Increase your calorie intake

The most important thing you can do to gain weight is to provide a caloric surplus, which means eating more calories than your body needs.

If you want to gain weight slowly and steadily, it is recommended that you consume 300-500 calories more than you burn each day. If you want to gain weight quickly, you would need 700-1000 calories more.

Increase your protein intake

Adequate intake of high-quality protein from animal products is essential for optimal growth, development and human health.

in 2020 a study in 23 subjects showed that increased protein intake will increase lean muscle mass.⁵

The recommended amount of protein is 1.0 to 1.6 grams per kilogram of body weight per day.

Up to 2 grams of protein per kilogram of body weight per day can be safe for healthy adults, with an upper limit of 3.5 grams per kilogram of body weight per day.

Foods high in protein include: meat, fish, eggs, many dairy products, legumes, nuts, etc.

Protein supplements, such as whey protein, can also be helpful if you have trouble getting enough protein from your daily diet.

However, protein can also significantly reduce hunger and appetite, making it harder to get enough calories. In more detail: Lose weight healthy. Three science-backed methods

Proteins form the building blocks of muscle. In order to gain muscle mass, you need to eat enough protein foods, among other nutrients.

Increase your carbohydrates and fats

Many people try to restrict carbohydrates or fat in an attempt to lose weight. If we do the opposite, we will have a different result.

Eat foods high in carbohydrates and high in fat if you want to gain weight. It is best to eat plenty of protein, fat and carbohydrates at each meal.

It is very important to understand what are suitable carbohydrates and fats:

Fats and their types

Carbohydrates in food

You may want to give up intermittent fasting as well. Intermittent fasting can be useful for weight loss and other benefits.

More on intermittent fasting: Can Intermittent Fasting Help Fight Obesity and Improve Metabolism?

To gain weight, eat at least three meals a day and make sure your meals are high in fat, carbohydrates and protein.

Increase your consumption of energy-dense foods

It is very important to eat mostly unprocessed foods such as fruits, vegetables, whole grains and legumes.

However, these foods tend to provide more satiety than low-quality processed foods.

The use of spices, sauces and seasonings can help with this. The tastier your food is, the more it is eaten.

Also, try to eat energy-dense foods as much as possible. These are foods that are high in calories compared to their weight.

Here are some energy-dense foods that can help you gain weight:

• Nuts, such as almonds, walnuts and peanuts

• Dried fruits, including raisins, dates, plums, etc.

• High-fat dairy products, such as whole milk, full-fat yogurt, cheese, and cream

• Fats and oils, such as extra virgin olive oil and avocado oil

• Grains, including whole grains such as oats and brown rice

• Meat, such as chicken, beef, pork and lamb; you can also choose fattier cuts

• Tubers, including potatoes, sweet potatoes

It may be a good idea to avoid excessive consumption of vegetables and fruits if weight gain is a priority. Fibers found in fruits and vegetables can make you feel full faster.

As much as possible, include energy-dense foods in your diet because they are high in calories for their weight and do not contain processed sugars or unnatural ingredients.

10 tips

Combining caloric intake with strength training can lead to weight gain.

However, there are several other ways to gain weight even faster.

Here are 10 additional tips for gaining weight:

• Avoid drinking water before meals. Water can fill your stomach so you eat fewer calories.

• Eat more often. Eat extra meals or snacks whenever you can. It is effective to eat before going to bed.

• Drink milk. Drinking milk to quench your thirst can be an easy way to get more high-quality protein and calories.

• Try protein shakes.

• Use larger plates for meals. By eating from larger plates, people naturally contribute more food.

• Add cream to the coffee. It's an easy way to add more calories.

• Creatine. The muscle building supplement creatine monohydrate can help you gain several pounds of muscle mass.

• Quality sleep. Adequate sleep is very important for muscle growth.

• If you have a mix of foods on your plate, eat high-calorie and high-protein foods first. Eat foods high in fiber, such as green vegetables.

• Avoid smoking, and if you do, consider quitting. Smokers tend to weigh less than non-smokers, and weight gain is often associated with quitting.

There are a few other things you can do to help you gain weight faster. This could be drinking milk, adding cream to your coffee, and eating more often.

How to gain weight without eating too much

In order to gain weight, you will likely need to consume extra calories.

When you start strength training, you can avoid overeating by making sure that the excess calories go to the muscles and not just the fat cells.

Strength training includes both bodyweight exercises and movable weights. Strength training causes muscle hypertrophy, which increases muscle mass.

Combining protein supplementation with strength training can lead to additional gains in lean body mass beyond those achieved with strength training alone.

One study found that in healthy adults, protein supplementation during strength training for six weeks increased lean mass gains in 27%. ⁷

If you are completely inactive, we recommend that you contact a qualified trainer to help you get started correctly and achieve good results.

To maximize muscle mass, it's best to focus on strength training rather than cardio.

Cardio can help improve your condition and well-being, but if you overdo it, you'll end up burning off all those extra calories. For comparison, take long-distance runners and bodybuilders. The latter are definitely bigger.

Lifting heavy weights and strength training during training can help you gain muscle mass.

How long does it take to gain weight

By consuming 500 extra calories a day, a person can gain an average of 6.8 kg in 6 months.

A more aggressive approach to consuming an extra 1,000 calories per day can lead to a weight gain of about 11.4 kg in 6 months. However, fat can account for a large portion of this weight gain.

It can be very difficult for some people to gain weight and the time it takes to gain weight can be different for everyone.

This may be because the body may have a certain weight, often called a "set point," where it feels comfortable.

The theory is that whether you're trying to lose weight or gain weight, your body counters the change by regulating your hunger levels and metabolic rate. In this way, the body remains in its comfort zone at the "set point".

When you eat more calories and gain weight, your body may respond by reducing your appetite and increasing your metabolism. At this time, the brain is mainly mediated, as well as weight-regulating hormones such as leptin.

The time it takes to gain weight will be different for everyone, as the body responds to extra calories and weight gain by reducing appetite and increasing metabolism.

Let's summarize

There are many reasons for wanting to gain weight.

It's important to do this by eating nutritionally dense foods and building lean muscle mass.

Weight shifting is a marathon, not a sprint. This can take a long time, and it pays to be consistent. A long-term good result is achieved only by being consistent.

If you're having trouble gaining weight despite trying the strategies discussed above, it's important to talk to your doctor or dietitian.

It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!

So, if you want to know what nutrients your body might be lacking right now, health professionals recommend a guide –  "Your Day".

• In time, pay attention to the signals sent by your well-being
• Replenish the body with natural minerals, vitamins and nutrients necessary for health.
• Enjoy energy and good mood everyday!