How to Gain Weight, Weight Gain Tips, Easy Step to Gain Weight

How to Gain Weight,  Easy Tips For Gain Weight



1. Focus on hefty foods.

 You don't have to exclusively eat high-fat foods to gain weight. Actually, you'll gain weight more steadily and safely if you adjust your diet slightly to include denser foods and extra condiments. Consider these options:

Drinks - Try protein shakes, juices or whole milk. Avoid diet sodas.

Breads - Hearty and dense breads, such as whole wheat, oat bran, pumpernickel and rye, are more nutritious than white bread. Cut thick slices and spread generously with peanut butter, jam, honey, hummus, or cream cheese.

Vegetables - Look for starchy vegetables (potatoes, peas, corn, carrots, winter squash, beets). Avoid vegetables that are mostly water (broccoli, cauliflower, zucchini, green beans, cucumbers).

Fruit - Choose dense fruit (bananas, pears, apples, pineapple, dried fruit) over watery fruit (oranges, peaches, plums, berries, watermelon).

Soups - Go for hearty cream soups instead of broth-based soups. If you have trouble with edema or high blood pressure, you may want to avoid store-bought soups that are high in sodium.

Added oils - When you're cooking, add a generous amount of oil to your food. The healthiest oils are unrefined (extra virgin) oils such as olive, coconut, canola, palm, and (of course) butter. Less healthy but still acceptable sources of oil are those high in omega-6 fatty acids (pro-inflammatory) such as safflower, sunflower, and peanut oils. Unhealthy oils that contain trans fats include shortening and soybean oil (aka vegetable oil).

Spreads - Spreading delicious calorie-rich toppings on toast, crackers, pitas, and any other carbohydrate source is an excellent way to increase caloric intake. Some good high-calorie spreads are guacamole, olive oil, cream cheese, hummus, butter, nut butters, sour cream, cheese slices, and mayonnaise. For even more calories, mix these with shredded meats like chicken or fish.

Supplements - Some nutritional supplements are designed specifically for weight gain. Investigate brands and products that are suggested for people suffering from illnesses that lead to weight loss, such as Crohn's disease or hyperthyroidism.

2. Avoid trans fats.

Trans fats can increase belly fat, as well as inducing unhealthy insulin levels. Steer clear of margarine, shortening, packaged snack foods, and processed meats.


3. Eat more protein.

A lack of protein in your diet can lead to the loss of lean body mass, even if you're consuming excess calories, some foods to consider:-
Boiled soybeans
Soy or whey protein powder
Peanuts or peanut butter
Steak or hamburger
Chicken
Tuna

4. Building Muscle to Gain Weight

The extra muscle will increase the speed of your metabolism, so you'll need to consume more calories to maintain or gain weight.



5. Supplement your diet with more protein

A protein-rich diet can help you gain mass. Try to eat a meal that's heavy on protein shortly after you finish exercising. which can result from increased physical activity coupled by a diet focused almost exclusively on lean protein. Make sure your diet still has plenty of fat in it.

More Tips To Gain Weight

-Drink a lot of water. Being hydrated is very important for your body, especially as your body is undergoing changes.

-Always try your best to eat healthy, even if you want to gain weight, watch out for what you eat.
-Don't work out the same muscle group on consecutive days. Your muscles grow when resting, so try to work the same muscle group every other day.
-When weight training to gain weight try doing between 6-8 reps for 5 sets. Between each set rest for 3 minutes max and drink plenty of water before and after every exercise.
-If you deal with medical conditions such as depression or diabetes, that might affect your ability to gain weight.
-Eat more fattening foods and eat over the number of calories you are supposed to eat.

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