How to Gain Weight Fast Safely and Naturally

There are two ways to gain weight: by increasing muscle mass or by increasing fat mass.

Both will be reflected as weight gain on the scales but will result in different makeup and looks.

Weight gain from the growth of weak tissues (muscles) can be achieved by combining an appropriate strength training program and a balanced diet. Strength training stimulates muscle growth, and the diet provides the ideal amount of energy (calories) and nutrients to support muscle growth at an optimal rate. If one takes one without the other, there will be no growth of weak tissue.

- Workouts:

 The fastest increases in size and endurance are achieved using relatively heavyweights that can be lifted strictly 6 to 10 reps per set. If more than 10-12 reps can be done with a specific weight, the increase in size will be less, but muscle endurance, strength, and power will improve. You need to focus on "hard" exercises that target large and tight muscle groups, making the secondary exercises less isolated because the muscle gains they promote are slower. They can be added from time to time to add variety to your workout.

It is advisable to seek out a professional in this field to prepare the optimal exercise combination for our purposes.

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The amount of weight we can gain will depend on several factors: body type, muscle fiber type, motor unit location, hormonal balance, exercise, and diet.

Typically, in the first year of training, you can increase your body weight by 20% over your original body weight. The growth rate will decline over the years, and we are approaching our genetic potential.

To increase lean body mass and improve muscle strength at an optimal rate, a positive energy balance is required. These extra calories should come from a balanced ratio of carbohydrates, protein, and fat.

- In a previous article on how to calculate nutritional requirements for some weight loss habits, we gave instructions on how to get the data you need. We already know how to get IMR and maintenance calories. To increase muscle mass, maintenance calorie intake is increased by 20%, i.e. maintenance calories are multiplied by 1.20. So, if your calorie requirement is 2700 kcal, you would have to eat 2700 x 1.2 = 3240 kcal.

 In practice, most athletes need to add "about" about 500 calories. in addition to your normal daily diet. Not all of these extra calories are converted into muscle, some of them do, others are used to digest and assimilate food.

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Calorie content should be increased gradually; about 200kcal. one day 2 weeks, then another 200.

- To build muscle, you need to train a lot, and it takes a lot of energy. The key is muscle glycogen. We need to consume enough carbohydrates in order to achieve high levels of glycogen in our muscles. If we train with low glycogen levels, we run the risk of breaking down excess protein, and this is contrary to the goal we want to achieve.

So, according to the calculations in the previous article, we increased our carbohydrate intake by 20%.

As for proteins, consumption can vary between 1.4-1.7-2.0 grams. per kilogram of body weight. More than 2 gr. per kilogram of body weight daily, there are no additional benefits.

Fat should make up 20-33% of your total calories. Most should come from unsaturated fats: olive oil and other vegetables, avocados, oily fish, nuts and seeds.

- After training, it is recommended to consume carbohydrates in combination with protein. In this way, we will help create the ideal hormonal environment for glycogen storage and muscle hypertrophy.

“If we want to gain weight, we need to spend more time eating. This could include changing the time spent on other activities. You need to plan ahead for your meals and snacks and never skip them, no matter how busy you are.

 A few tips: Gain Weight 

- Increase your meal frequency: 3 meals and 3 snacks, at least every day.

- Eat regularly, every 2-3 hours, and do not spend more than 3 hours until you eat again.

- Eat light and high-calorie snacks like smoothies, yogurt, nuts, protein bars.

- Eat plenty of food without overeating.

- If you find it difficult to eat this amount of food, you can take several drinks, for example, meal replacement supplements: 1 or 2 times a day.

- Increase the calorie and nutritional value of meals. Add dried fruit, honey, nuts, or seeds to your breakfast cereal or yogurt.

- High-calorie snacks for people with difficulty gaining weight:

- nuts

- Dried fruits

- smoothies

- Yogurt

- liquid yogurt

- a sandwich

- cereals or bars

- Replace shakes and tables

- Energy or protein bars

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Best diet for healthy weight gain

A good diet is key to healthy weight gain. Although the process is a bit slow, it has many health and body benefits.

Slender people looking to gain weight can face many challenges. Although gaining weight is believed to be easy, for some people it is actually a difficult and slow process in which several habits must be combined.

Diet, being one of the key aspects, should contain a variety of high-quality foods. While there are fewer restrictions on weight loss plans, it's not about overeating or "anyway." Achieving ideal weight is not a must for overweight and obese people; Being underweight can pose a number of health and quality of life risks.

How to Gain Weight Through Diet? What do you need to consider in order to gain muscle mass, not fat? Below we collect information that allows us to address these issues.

What should be the diet to gain healthy weight?

Diet for weight gain.

The weight gain diet can vary depending on the needs of each individual. Ideally, everyone should visit a nutritionist, as important issues such as health, current diet and lifestyle should be considered.

It should be noted that the rate of weight gain is much slower and therefore requires the same or more patience as when adopting a weight loss regimen. Thus, results depend on the effort and discipline with which the task is carried out.

Keys to Successful Weight Gain

Calorie intake should be higher than energy intake, i.e. about 400 or 500 extra calories.

The diet should be rich in sources of protein and complex carbohydrates.

Consumption of foods high in saturated fats and sugars should be monitored. Although they can increase the percentage of fat, but not muscle mass.

Include foods with "healthy" or unsaturated fats.

Provide good hydration to maintain optimal energy and metabolic status.

Eat breakfast every day and do not skip a single main meal.

Maintain your nutritional benefits with strength training to increase muscle mass.

Recommended foods for weight gain

Weight gain products.

There are many healthy foods that can help you gain muscle mass for healthy weight gain. The best options are those with high bioavailability proteins and complex carbohydrates and healthy fats.

Protein is an essential nutrient that ensures muscle growth. According to a study published in the Journal of the International Society of Sports Nutrition, it is recommended to consume up to 2 kg/body weight when the goal is to build lean tissue.

It is also necessary to provide the micronutrients necessary for the proper functioning of the hormonal system. Recent research suggests that maintaining zinc levels within the appropriate range guarantees testosterone production, which is directly related to the ability to gain weight.

Recommended products: Diet diet plan for weight gain

Whole grains: brown rice, oats, rye, pasta, etc.

Meat: chicken, turkey,  etc.

Legumes: lentils, beans, chickpeas, etc.

Dried fruits: grapes, dates, plums, peaches, etc.

Walnuts: walnuts, almonds, peanuts, etc.

Fats and oils: Extra virgin olive oil, sunflower oil or avocado.

Fatty dairy products: whole milk, cheese, cream, yogurt.

Tubers: sweet potatoes, potatoes, etc.

Vegetable milk: coconut, almond, oat.

Fish and shellfish: salmon, sardines, trout, shrimp, etc.

Fruits and vegetables: all varieties.

Rice, pasta, and vegetables for weight gain.

The fattening menu is very varied and can include any of the products mentioned. It is important to create combination meals that meet your calorie and nutrient needs.

Below we provide an example of a diet for those looking to gain weight. This is a basic outline that can serve as a template for creating a menu for the week. Of course, you can also change it according to your special needs or preferences.

Breakfast options:

Three eggs cooked to taste, two tablespoons of whole grains, half an avocado, and a cup of tea or coffee.

A glass of whole milk and a slice of whole-grain bread with fresh cheese and avocado.

A bowl of oatmeal with fruit, eggs cooked to taste, a serving of bread and coffee with milk.

Lunch options:

A serving of fish, half a bowl of brown rice, a serving of mixed salad, and boiled potatoes.

A plate of spaghetti with vegetables, grilled breast and baked potatoes.

A bowl of chicken stock, a serving of brown rice, a steak or breast, and a salad.

Dinner options:

Bowl of lentil salad with boiled egg and smoked salmon.

Baked chicken fillet and fried vegetables.

A plate of vegetable broth with chicken and potatoes.

Morning and afternoon tea:

A glass of milk or yogurt.

A bowl of oatmeal flakes.

A cup of oatmeal with milk.

A handful of dried fruits or dried fruits.

A glass of orange juice and a sandwich.

Optimize your diet to gain weight

Weight gain is a slow effort that can have ups and downs; however, choosing a good diet and, moreover, exercise can give very satisfactory results. Try it and enjoy its benefits!