How To Gain Weight The Healthy Way
1.Eat More Calories Than Your Body Burns – You need to eat more calories than your body burns to gain weight. Aim for 300–500 calories per day above your maintenance level for slow weight gain or 700–1,000 calories if you want to gain weight fast.
2.Eat Plenty of Protein – Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.
3.Fill up on Plenty of Carbs and Fat and Eat at Least 3 Times per Day – To gain weight, eat at least three meals per day and make sure to include plenty of fat, carbs and protein.
4.Eat Energy – Dense Foods and Use Sauces, Spices and Condiments. The problem is that these foods tend to be more filling than processed junk foods, making it harder to get in enough calories. Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it. Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight. Energy dense foods are something like nuts, full fat dairy, avocados, grains, meat, and so on.
5.Lift Heavy Weights and Improve Your Strength – It’s very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat. Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you’re eating.