How to gain weight quickly? A Lazy man’s tips and tricks.

When it is comes to gaining weight,be it fast or at your own pace, it requires the same amount of dedication and determination as required during your weight loss process. And, if you are meditating over how to gain weight quickly within a week or two, your discipline will surely be tested.

Common Weight gain Questions from Quora.

  • I’ve been skinny my entire life. As a lady, this is really cutting into my confidence. There are times when I gain a little bit of weight but I end up losing it quickly! What should I do to gain weight permanently?”
  • How do I gain weight quickly?
  • What should i drink early in the morning to put on weight faster?
  • How could I gain weight in a healthy way?
  • What is the easiest way to gain weight fast for skinny guys?
  • How can I gain the most weight I could in a short period of time.

The above questions from Quora and many more from different sites including Feedspot gives you a brief idea of the desperate need for many people to gain weight. All this means that there is a reason why they need to add weight.

This article will help you understand reasons why people gain weight, understand the unexplained weight gain and healthy tips to help you gain weight faster. It’s now time for you to get ready to check your limits if you want to gain weight in just a couple of weeks.

Reasons why people gain weight.

Bodybuilding.

Bodybuilding is one major reason why people—regardless of gender, race, or status—gain weight. These group of people believe that having a muscular frame is sexy and the best thing for them. Fitness gurus say that people who are into bodybuilding should really gain weight so that their bodies will have so much to burn while they are doing rigorous workouts and training required in body building.

Some job requirements.

Thirdly, People do gain weight because it is a requirement for a certain job. Although this reason is confined to those who need jobs like freelance bouncers in a private bar or concert, in house fitness guru, body building trainer and the like, more and more people are adding weight so that they can get a job where they can earn money as well as achieve satisfaction and fulfillment.

Pregnancy.

Photo by Andre Furtado on Pexels.com

Pregnancy is also another major reason why esse need to gain weight. Weight gain is very essential for women who are conceiving because this ensures healthy and successful pregnancy. Experts say that weight gain is inevitable for pregnant women because this is where she and the fetus inside rely for sufficient nutrients. Pregnant women should never hesitate to gain weight during this event in their lives because proper food intake and ideal body mass will determine the outcome of the pregnancy.

Recovering and avoiding eating disorders.

Both men and women prefer to gain weight so as to avoid or recover from various eating-related disorders such as anorexia and bulimia. People—especially girls—would now like to gain weight so that they won’t be mistaken to suffer from an eating or emotional disorder.

Maintaining good health.

Finally, people gain weight because of their health. It has always been a fact that intake of good healthy food is a key reason to maintaining good health. This is because the nutrients from the foods we eat gives us the energy we need to sustain a healthy body. Studies show that many people would like to gain weight because they believe that having higher body mass is a good indicator of good health.

Unexplained weight: Understand Their causes.

Unexplained weight gain happens when people undergo or experience substantial accumulation of added pounds that cannot be attributed to dieting or overeating. This can actually happen both ways, unexplained weight changes can either see one losing or gaining a considerable amount of weight. For both cases, there may be certain factors involved.

Unexplained weight gain usually happens when people consumes more calories than they can use. This can be brought about by overeating but also through other means such as lack of physical activity, hormonal changes as well as mood swings. It would be easy if the weight gain can be attributed to one’s diet that usually is composed of too much calories that the body can use for energy. This leads the body to convert the excess calories into fat cells and store it up in the body for later use, thus resulting in weight gain.

But there are instances that weight gain cannot be directly attributed to one’s diet or overeating. Some people undergo weight changes even though they try to follow the same diet routine for the longest time to maintain their weight. Unexplained weight gain in this case can be attributed other means. Some may be caused by some underlying illness or disorder. Some can also be caused by changes that happen in the body or changes in lifestyles.

Here are some of the known causes of unintentional or unexplained weight gain in people.

Lifestyle Changes

Some lifestyle changes may also be the cause of some unexplained weight gain in people. Most notable of these changes is when one quits smoking. Quitting smoking would eventually see a person gaining a bit of weight due to the changes happening inside the body brought about by quitting a bad habit such as smoking.

Pregnancy and menstruation

In the part of women, unexplained weight gain may be caused by one’s menstrual cycle or pregnancy. The hormonal changes that happen during a woman’s menstruation may cause her to gain some weight. In a similar way, a pregnant woman may also experience adding up some weight which is natural with the development of the fetus inside the womb.

Tumors

Some tumors may also be the cause of unexplained weight gain. There are some tumors, especially those that release large amounts of serotonin and other substances may also bring about unexplained weight gain in people who may have them. Most of these weight gain causing tumors are those usually located in the bile duct, pancreas, intestinal tract, the lungs or the ovaries.

Aging

People going through aging may experience some gradual decrease in their metabolism. This decreases the body’s capacity to burn calories more efficiently which results in an excess of calories which the body converts to fat for later use. The low metabolism brought about by aging may be a cause of weight gain for people above the age of 35. Elderly people may also experience bouts of weight loss since aging may also bring about loss of appetite.

Medication

Some types of medication may also help in causing unexplained weight gain in people. Certain medications such as cannabinoids, corticosteroids, insulin, sulfonylureas, and antipsychotics may contribute to weight gain in people who are using them for treatment. People using such medication are advised to talk with their doctors first before halting their treatment because of the unexplained weight gain. Abruptly stopping some of these medications may prove to be dangerous.

How to Gain Weight Fast: Basic tips.

Adding weight fast does not mean that you have to eat unhealthy food items which are high on trans fat. Therefore, a nutritional diet plan is equally important during weight gain as it is during a weight loss. Stick to high calorie foods like:Seeds, Nuts, Peanut butter,Starchy vegetables, dairy products, Eggs, Beans and whole grains.

While trying to gain weight, you still don’t have the freedom to eat everything which comes your way. You must try at all cost to refrain from fast foods like: Burgers, Cheesecake, Potato fries, Onion rings, Candies, Hot fudge, Sundaes.

We all know that such foods may tempt you but they are improper for your health in each and every aspect.

Eat a balanced diet.

Have a well balanced diet on your menu. Choosing the right foods is very essential for gaining weight because these are the sources of nutrients, vitamins, and minerals that will enter the body. To be able to gain weight safe and easy, people should load up on calories. They should increase their calorie intake so they will have much more to burn during physical activities.

Wide range of healthy foods that can be included in the diet are vegetables, fruits, beans, nuts, whole wheat grains, lean meats, seafood, poultry products as well as some dairy products. Keep in mind that food—no matter what they are—can add up to your weight. But not all can be healthy for you such as some processed foods that contain saturated fats and bad cholesterol.

Exercise:

Get into regular physical activities such as workouts and exercise. Gaining weight is not just about eating, it also about building the muscles to keep them healthy and firm.

Muscle-strengthening and fat-burning routines are best for those who are just starting to gain weight because these exercises determine how slow or fast you can burn whatever you are eating. To be able to gain weight fast yet safe, always do workouts or other exercises religiously to ensure that your muscles will not sag once you have gained weight by increasing your food intake. If you are already ready for a higher notch, do some variations on your exercise or ask the gym instructor to create a program for you if you are enrolled in any fitness class.

Include a muscle building regime in your weight gain plan, in order to eat more calories than what you spend. Lift weights. HEAVY weights. Push yourself constantly. If you’re able to lift weight more than 10 reps, it’s too light. Go up. Ideal range for building mass is 6-10 reps. 3-4 sets per workout.

The weight gain theory is basic but challenging.

Non-Exercise Physical Activity+ More training < More calories = Weight Gain (Fat or Muscle Gain which will depend on a number of factors)

But then we’re talking about gaining muscle and not gaining  too much fat.

There are three things to work on in order to gain muscle:

Normally eat with the correct protein : fatcarb ratio ; i.e., 40:30:30

Go for Fats  from Omega 3 sources (size 2-3 thumb sizes) and it can also be saturated fats such as coconut oil, olive oil,  butter, ghee. Before worrying about fat gain, it is a fallacy  that we have been told and fallen into advertising pit to  buy sugar and carbs and get fat. You could also choose carbs  from fruit for the remaining part of the calorie goal. You can also eat as much vegetables as you want without counting calories.

Weight gainers and Supplements

You need to take in more calories than you burn if you want to gain weight quickly. Let’s say you need about 3000 calories a day to keep your weight going. It means you will be eating food worth 3,000 calories. Then you’ll have to drink a 400-calorie gainer. You’re now in a surplus of 400 calories. These extra calories will help you build strength, muscle and fat. So yes, weight gainers work when used correctly.

If I had a choice between creatine and protein it’d be a difficult choice considering how effective creatine is. Significant strength and size gains is visible within the first two months of using creatine. I did find a really great one that is effective and worth your money on Amazon. It is also vegan friendly. A spoonful after your workout is just enough. Remember to drink at least a gallon of water per day to remain hydrated.

Double your Food consumption:

Sounds thrilling! Yes, it is. But not as simple as you think. If previously you were eating three meals daily, its time you double the quantity and eat at least six times (each meal in equal portions). For the first few days, you might have to force the extra food on yourself. Each extra five-hundred calories eaten per day will add an extra pound to your weight in a week.

Calculate your calorie requirement:

In their own way, every individual is different! And hence their calorie requirement is different too. What you need to do is, keep checking on your intake and calorie needs. And once you have managed to figure it out, add 500 more calories to your daily consumption. You may have more control over nutrient intake by getting the extra calories you need from real food.

Make your own weight-gain shake by blending together bananas, strawberries, Greek yogurt, peanut butter and ice or soy milk, along with tofu, blueberries, mango and flax seed. Other calorie dense foods to help you gain weight include cheese, eggs, nuts, whole grains and beans. This calorie dense food will help you gain weight within a week. Also, fixing a schedule for your meals will help you consume sufficient calories throughout the day.

Drink your foods:

Just like your food items, the drinks should also be high on calorie content. But, keep in mind that it should not cause any harm to your health. Therefore, only opt for those beverages which are nutrient rich and have healthy calories. Consider drinks like shakes ,smoothies and yogurt. As you prepare your smoothies its advisable to include your preferred weight gainer, whey protein, creatine to make it caloric dense.

At all cost try and avoid drinks like.

  • Packaged fruit juices as they have high sugar and preservative content.
  • Colas
  • Flavored coffee drinks
  • Sweetened teas etc.

Eat more proteins.

Proteins are building blocks and are essential in helping your body build muscle mass. To add weight faster and build lean muscle mass, you must include a protein food source in every meal you eat. Aim to take 1.5-2 gm of protein for every kg of body weight. Some food examples beef, chicken, fish, eggs,beans, legumes, nuts and their butters, seeds etc.

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8 Useful Points for Healthy Weight Gain.

You might have tried unsuccessfully to get bigger prior to that, but it was simply because you were not eating enough food. You may be eating 6 big meals or 3 GIANT meals, or any combination of anything that works for your plan. This is going to be tough for a while because your body isn’t habitual of eating this much food, which means you’ll have to push your limits to eat even when you’re not hungry.

Count your calories

Add at least five hundred extra calories a day it will help you get at least one extra pound in a week. Whatever you are eating right now just add on additional 500 to 600 calories and you will be amazed to see the results.

Get yourself a caloric average for every single day (training day, rest day, etc.) And then eat More than that. If you are still not adding healthy weight, then you are required to eat more than that.

You literally make things easier on your belly by spreading calorie intake over five to six smaller meals throughout the day. You don’t need to overtake it with three hundred plus grams of protein as you might find in fitness magazines – they often prescribe that much protein so that you buy since they ’re branded yet expensive protein powders. But you do not require that much protein.

Milk

Milk has always been used as a readily available muscle builder or simply weight gainer for decades. It provides good stability of carbs, proteins, and fats. In addition, milk is always a healthy source of calcium, along with other minerals and vitamins. If you want to add more muscle, milk is a vital and essential source of protein that provides both whey and casein protein. Studies has also shown that when done with weight lifting, milk will help you develop muscle. Studies have also shown that the combination of milk or casein and whey can result in a healthy weight gain compared to other sources of protein.Drink at least one or two glasses with a meal, as a snack, or before and after a workout if you are working out.

Red Meats

Red meats are possibly one of the best food for muscle building. E.g steak which contains around 2-3 grams of leucine per 5-6 ounces. Leucine is the vital key amino acid which your body requires to add new muscle tissue and stimulate muscle protein synthesis. In fact, red meats are one of the largest sources of dietary creatine, which is probably the world’s largest muscle building supplement. These also have more fat and calories than lean meats, allowing you to add weight and extra calories.

In a research, 6 ounces of red meat was added to 100 elderly women’s diets, and resistance training sessions were done almost six days a week. All the women gained fat, an improvement in the significant muscle building hormone, and an rise in strength of 18 percent. Both fatty and lean types of meat are the best protein source, although most calories are provided by fatty meat that can help you gain healthy weight.

Eating before bedtime.

A number of studies show that people who eat before bed are more likely to gain weight. The explanation is much simpler than you might think.

This turns out that people who eat before bed are much more likely to gain weight precisely because a nap time snack is an extra meal and therefore more calories.

Furthermore, night is indeed the time of day when many people probably feel the most hungry. This increases the likelihood that a bedtime snack will end up pushing your calorie intake above your daily calorie needs.

Eating before bed in most situations often leads to weight gain due to habits like eating while watching TV or eating too many extra calories before bed.

Nuts and Nut Butters

Well, Nuts and their butter are an ideal choice if you’re trying to gain healthy weight. Since they are dense in calories, it can quickly add up hundreds of calories in just two handfuls a day as a snack or with a meal.Nut butter can also be mixed in a variety of dishes, or snacks such as yogurts, smoothies and much more. But make sure you pick 100 percent pure nut butter with just a few countable ingredients and no extra oils or added sugar.

Eat more frequently

When it comes to gaining healthy weight then this is one of the most effective ways. When you start introducing extra calories into each meal it’s easy to feel full fast. Changes in food intake might also bring on acne or gastrointestinal issues (be careful to note any potential side effects in your diary).

Carbs

Carbs are your best friend when you are looking to add weight – rice, oatmeal, sweet potatoes, etc. will help you gain healthy weight.To meet your calorie targets, you can also eat a lot of carbohydrates. You can get away with eating less healthy things like pasta, bread, and even snack food ON OCCASION, but most of the days try to avoid those things. Whenever possible, every meal should have vegetables so that your body can adjust all these calories properly as they move through your body. In addition, eating plenty of healthy oils in your meals (olive oil, coconut oil) will easily help you achieve your daily calorie targets too, and eating plenty of nuts (high fat, high calorie). There are some helpful exercises in addition to food that will help you get healthierweight.

Exercises.

Compound exercises should also be your friend, tension is placed on the weight gain portion. Follow these simple yet effective steps above, and you’ll gain a healthy weight.

However, if you’re not working well, you’ll end up getting really fat and not getting a healthy weight. That’s where the exercise comes in! Work on complex,compound movements involving as many muscles as possible: overhead press, bench press, squats, pull up, deadlifts, dips, chin ups.

Do these exercises daily and focus on getting as good with each of them as possible. Okay, right now, you don’t have to think about isolation movements such as shoulder shrugs, triceps extensions, bicep curls or crunches. All of the compound exercises listed here use your body’s every single muscle, and when you overload your body with calories and protein, those muscles will eventually grow.

Do you have extra tips and tricks that can help with faster weight gain? I’d appreciate your input, so leave a comment below!

Smart Ways To Achieve A Healthier Meal Plan.

Healthy weight gain is a process and meal planning helps in organizing your thoughts and resources to come up with culinary delights that showcase your productivity. It plays a vital part in balancing meals nutritionally, taste-wise and cost-effectively within the time available for preparation by keeping the dietary requirements of the family in mind.

This clearly depicts that your healthy meal is a combination of fruits, vegetables, grains, proteins and dairy items. You can choose between the type of fruits, vegetables, grains, proteins in any form and whole dairy products. An organized meal plan makes your life healthy. It is good to go with a weekly meal plan than a monthly one. This is because your mind will be fresh with the ideas that you had for the previous week.

Balance your diet.

The first and foremost way to achieve a healthier meal plan is to have a balanced diet that is enriched with nutritious food items. It should contain everything that your body needs for trouble-free functioning. It should be a combination of food rich in vitamins, healthy fat, proteins, calcium, iron, magnesium, zinc, fiber, antioxidants and much more.

Your meals should not contain only fruits and vegetables with a message that they are healthy. You should also be aware in analyzing the favorite food items of your family members. This is because the full nutrient of any food item is acquired only when we love and eat it willingly. You can try to blend this fruits and vegetables into nutritious smoothies that are easy to digest and consume.It is even a better idea to make your little ones eat their least favorite food items by promising their desired snack or dessert.

Breakfast

Breakfast is the most vital part you need to concentrate on. A wholesome breakfast gives good strength and a good start to your day. Let your breakfast be power-packed, for example it can be a blend of whole-wheat bagel with smoked salmon, fresh orange juice and lettuce. Instead of having three full meals, you can have it as a nutritious breakfast with three or four smaller meals in-between to increase your stamina and facilitate you to keep your energy levels up always. 

Healthy Breakfast.

Color.

Ensure that your meal plan definitely has bright colored vegetables and fruits. This is because brightly colored vegetables and fruits like broccoli, corn, lettuce, carrot, beets, squash, oranges, berries, mangoes, apples etc. are naturally enriched with iron, zinc, calcium, fiber, antioxidants, potassium, vitamins and much more. These nutrients have the power of fighting against numerous diseases and decrease your intake of medicines.

Colorful vegetables you can add to create healthy meals.

Preparation.

Prepare it in such a way that a day is balanced with simple as well as complex food items. This will make you feel comfortable as there is no need for you to struggle in the kitchen for a long time for all the three meals of the day. If your breakfast is simple as an Egg sandwich with whole-grain bagels, spinach and fresh juice then make a sophisticated dinner like Rice noodles with garlic prawns and sweet corn soup.

Budget.

Include the seasonal produce in your meal planner as it not only supports your diet but also supports your budget-friendly shopping. These seasonal fruits and vegetables are blended with nature and are available only in the particular season. By eating this you can augment your strength and endurance in a natural way.

Water.

I hope you’re not thinking about alcohol.Drink water! Of course it’s water. They never stop drinking water.

Celebrity trainer and nutrition specialist Harley Samuel Pasternak (whose major clients include: Kim Kardashian, Hale Berry , Megan Fox, among others.) urges the importance of body hydration.

According to Harley B. L. Pasternak, thirst will typically be mistaken for hunger, thus often sipping water through the day will keep excess calories off your plate – and your mouth.

Healthy weight gain meal plan.
Drinking water is part of healthy living.

These are the smart ways to achieve a healthier meal plan and this is the right time to start one.

While meal planning its essential to consider high calorie foods if you are intending to gain weight. You can check out some of my favorite recipes.

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How to gain weight easily-Make Your Weight Gain A Reality.

Calorie dense snacks

Gaining weight requires the same amount of dedication as required during your weight loss process. And, if you’re contemplative over  the actual fact of gaining weight within a week, your discipline will be tested.

  • Do compound Exercises and lift weight.
  • Avoid overwhelming packed fruit juices as they contain immeasurable sugar
  • Include a dietary arrangement  in your weight gain regime
  • Choose your dinner wisely before heading to sleep

Weight gain diet plan: 

Are you aiming to gain weight and searching to incorporating ways in your lives to gain extra kilos? However, gaining weight is as difficult a task as losing it. It is believed that only a few who wish to put on a little weight, otherwise there other people who just want to add some flesh to their bony structure. If you want to gain weight in a few days, then it’s time to get ready and test your limits. Here are a few tips that will help you gain and won’t make you hefty and muscular, but it will help:

Nutritional Diet for Weight Gain:

Gaining weight doesn’t mean that you just have to be compelled to eat food that is high on Trans fat. Therefore, nutritional diet arrangement is equally vital during weight gain as well as during weight loss. Stick to high on calorie foods like:

  • Peanut butter
  • Eggs
  • Nuts
  • Starchy vegetables
  • Dairy products
  • Legumes
  • Whole grains

While gaining weight, you still do not have the privilege of eating everything which comes on your way. You must refrain from foods like:

  • Burgers
  • Sweets and candy
  • Potatoe Fries
  • Cheese Cake etc

We all know that such foods may tempt you but they are improper for your health in each and every aspect.

Exercise:

Weight gain workouts

Do you think workouts should only be associated with weight loss? No, you are wrong. You must include a muscle building regime in your weight gain plan, in order to eat more calories than what you spend. Follow some of this weight gain exercises:

  • Twist curls,
  • Squats
  • Dips
  • Dead lifts

Double your Food Intake:

Sounds exciting! Yes, it is. But not that simple. If earlier you were taking three meals per day, currently you have to double the amount and try make it six fold, that too each meal in equal portions.

For some weeks, you might have to force the extra food on yourself. Each extra five-hundred calories eaten daily will add an extra pound to your weight in one week.

Calculate your calorie requirement

Every individual is different! And hence their calorie requirement is different too.

What you should try to do is, keep a check on your intake and calorie requirement.

And once you have got it patterned out, add 500 more calories to your daily consumption. This high-calorie food can assist you gain weight every week.

Also, fixing a schedule for your meals can assist you consume ample calories throughout the day.

Embrace nutrient rich Liquids in your Diet: 

Just like your food stuff, the beverages should also be high on calorie content.

But, keep in mind that it should not cause any harm to your health. Therefore, only go for those beverages that have healthy calories. Avoid drinks like

  • Packaged fruit juices(as they have high sugar and preservative content.)
  • Colas
  • Flavored coffee drinks
  • Sweetened teas, etc.

You may realize these drinks are high on calorie content but they contain unhealthy fats.

Drink only fresh hand-made juices.

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Omg! The Best Healthy Food For Weight Gain Ever!

Those days when super-skinny was the “in thing,” particularly for the feminist folk, are progressively beginning to fade as thickness has become the new favor for both males and females. Everyone is beginning to understand how appealing and flattering it can be to have a nice piece of flesh on your bones; not to mention healthy. Well, not just flesh completely, some muscles are going to be good you’d agree with. Trying to lift some weight to build your arms, shoulder, butts, feet, and abs can assist you add some good weight and sculpt your body just as you like it.

Besides if you are one of those individuals who find it difficult to add weight despite how much they eat and how heavy they lift.

Why do you find it difficult to lose weight?

Just before we get into what you can eat to gain weight, let’s address why it’s difficult for some individuals to gain weight. There are many individuals who find it difficult to gain even the slightest weight, however hard they attempt. This is somewhat opposite to the common view that anybody who eats a lot can gain weight.

If you find it difficult to put on a few pounds, it’s likely because of one or more of the following:

  • You don’t eat the right kind of food for your body.
  • Your genes make it a little difficult for you to gain weight.
  • You haven’t “really” attempted to gain weight.
  • You’re sick.

10 foods that can help you gain weight.

Here are some nutrient-rich foods that can help you gain weight effectively without posing any risk to your health:

1.Rice

Rice is one of the most prevalent products on earth. It is predominantly a significant carbohydrate source, comprising of calories between 166 and 242  per cup. Since calories are a major factor in whether or not a individual gains weight, eating a lot of rice can assist you add a few pounds.

2. Other starchy foods

There is a certain quantity of starch in almost everything we eat. That’s why we eat them; so the starch can increase our energy levels and help maintain a healthy weight. However, some foods contain more starch than others, and taking more of these high starchy foods over time can help increase your body weight.

Examples of some starchy foods you can eat are: Squash, cereal, pasta, bread, sweet potatoes, corn, plantain, oats, legumes, potatoes, etc.

The more you stick to this types of food,the more chance you will gain weight over time.

3. Dairy products

Examples of dairy products include milk, yogurt, cheese, butter, etc. Milk is very protein- rich and helpful when you are trying to build some muscles. Protein is the one most significant nutrient for good weight gain. If you consume a lot of protein, and you don’t burn them, they will end up as body fats. Which implies you’re going to gain additional pounds.
In addition to protein, milk is an outstanding source of vitamins, minerals carbohydrates.

Protein is one of the most significant nutrient needed for good weight gain. If you eat a lot of protein, and you do not burn them, they will end up as body fats. Which implies that you are going to add extra pounds.

In addition to protein, milk is a wonderful source of vitamins, minerals carbohydrates.

4.  Eggs

Eggs are a good protein source and healthy fats. According to latest findings by renowned researchers, they are high in cholesterol, but not bad. This finding shows that in most individuals cholesterol in eggs does not influence blood cholesterol concentrations. There are a lot of distinct nutrients in this nutrient- dense food. Taking it regularly will not only assist you add weight and muscle building, but will also help you remain healthy.

5. Protein shakes and smoothies

Protein shakes are protein beverages produced by using blending protein powder, water, and any other ingredients according to your choice. You can also choose to go herbal and exclude the protein powder or even come up with your own protein shakes. You can also make protein smoothies hich can serve as snacks to help you pile up some calories.

After your exercise, you can take your protein shake to  aid  you  combat these post- workout hunger pangs, acquire some  more calories and construct muscles

6. Salmon

Salmon is another calorie- dense meal that can help you achieve quite a lot of weight and build muscles. 6 ounces of salmon has more than 200 calories,  and you can consume that each day if you find it comfortable.

Salmon is classified as an oily fish because of its excessive oil content. It additionally includes omega-3 fatty acid, vitamins, and protein.

7. Dark chocolates

Dark chocolate is also some other excessive scoring food with a lot of antioxidants. Some of these antioxidants help in  lowering blood pressure in the body and they have portent biological  activities that can lower blood pressure and  cholesterol degree in the blood.

A rectangular piece of chocolate adds round 50 calories to your diet. Taking 4 portions of dark chocolate at a time is 200 calories or so. That’s a precise way to up your calories, in particular on these days you ought to meet up with your daily calorie intake for weight gain. Be mindful of how much chocolate you take at a time or it will make your belly hurt and set off some digestive complications.

8. Fruits

If you’re among the many human beings who love to devour fruits, here is a piece of superb news for you – fruits can help you add an amazing amount of weight! So, you don’t have to consume your every day food all the time, (seeing as many people do not like eating that much.) Fruits like bananas, apples, avocados, figs, grapes, mangoes, and so forth as well as dried fruits are very healthy for you.

These fruits are packed with a lot of nutrients, some calories, and enough fibers. The vitamins are a useful resource in nourishing your body and the calories supply your body with energy (some of this will be stored as excess calories  and converted into fat). The fibers will maintain your digestive system, maintaining a healthy balance between what goes in and what leaves your body.

9. Fatty fish

Fish

Besides salmon, fatty fishes are a magnificent supply of omega-3 fatty acids, protein, and a load of different nutrients. This is by far one of the healthiest sources of fat that can help you increase healthy weight without exposing your heart to any fitness issues. As you might also know, the health of your heart is paramount and is linked to your body weight and your diet. So, keep your heart clean and healthy.

10. Fats and Oil

Enter your kitchen and put your vegetable cooking oils to true use. They can make you add weight if you eat them consistently. There are an entire lot of ways you can use oil to cook scrumptious meals; frying, baking, or sauteing.

Eating a lot of fat can assist you attain some pounds too. Foods like nuts, coconuts, full-fat yogurt, chia seeds, cheese, etc. are some true natural sources of fats.

These are few out of the many foods you can devour to attain healthy weight.  If you wish to see brilliant results, you have to give it some time and be steady as well. Talking of results, most people who took capsules to add weight have been faced with some side effects, even though some of them see the consequences after a lengthy period of time. Eating healthy foods are way better than taking medicine or supplements, however if you ever insist on taking drugs, make sure you have the help and backing of a physician.

Eating the aforementioned food types and being in active will result in a high quantity of fats in the body. So, except you are a skinny character who desires to put some fats on, you should work out and keep the amount of fats in control.