How To Gain Weight Faster For Men
There is no real way to gain weight “fast” other than eating a lot of food every day. Tracking your calories and getting on a weight lifting program will 100% make you gain weight.
Gaining weight is not rocket science, but you can easily gain weight especially for men. Being underweight can be just as bad for your health as being overweight.
Skinny guys oftentimes don’t eat enough during the day because of stress, bad meal timing, poor nutrition, etc. The best and only way to gain weight is to up your intake of all calories.
Things that Can Cause Underweight:
An underweight person is the type of person whose body weight is considered too low to be healthy. Underweight people have a BMI of under 18.5 or a weight of 15% to 20% below that normal for their age and height group.
The weight of an individual depends upon many factors such as genetic, metabolic rate, the body type of bone and muscular contents, hormonal imbalances, nature of food, physical activity, mental health, even the way you chew the food, medication, etc.
How To Gain Weight In A Healthy Way:
If you want to gain weight, it’s very important to eat in a healthy way.
Binging on soda and pizza may help you gain weight easily, but it can destroy your health at the same time. Therefore, it’s absolutely important to eat healthy foods and live an overall healthy lifestyle.
Eat More Calories Than Your Body Burns:
Eating more calories than you burn will cause you to gain weight, whereas eating fewer than you need will cause weight loss.
If you want to gain weight slowly, eat 300–500 calories more than you burn each day. If you want to gain weight faster, eat 700–1,000 calories above your maintenance level.
Eat Plenty of Protein:
The most important nutrient for gaining a healthy weight is protein.
Muscle is made up of protein and without it, most of those additional calories may end up as body fat. Protein is a double-edged sword, It’s also highly fulfilling, which helps to reduce your hunger.
Eat high-protein foods include meats, fish, eggs, dairy products, legumes, nuts, and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.
Eat Plenty of Carbs and Fat:
When we eat more carbs than we burn for energy, our body ends up storing them like fat, and that this is the primary cause of weight gain.
Eat plenty of high-carbs & high-fat foods if your choice is weight gain. So the best option is to eat plenty of protein, fat, and carbs at each meal. Make sure to eat at least 3 meals per day and try to eat energy-dense snacks. Such as fat, carbs, and protein, etc.
Eat Energy-Dense Foods:
Eating energy-dense foods is the same as protein, it is highly filling.
Here are some energy-dense foods that are good for gaining weight,
- Nuts: Cashew, Almonds, walnuts, peanuts, etc.
- Dried fruit: Raisins, dates, and others.
- High-fat dairy: Whole milk, full-fat yogurt, cheese, cream
- Grains: Whole grains like oats and brown rice.
- Meat: Chicken, beef, pork, etc.
- Tubers: Potatoes, sweet potatoes, etc.
- Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.
Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full.
Lift Heavy Weights:
Go to a gym and lift 2–5 times per week. Lift heavy weights and try to increase the weights day by day.
If you’re completely out of shape or new to training, get a qualified personal trainer to help you get started.
It’s very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.
5 More Tips to Gain Weight Faster!
Combining a high-calorie intake with heavy strength training are the two most important factors for weight gain.
- Never Skip Breakfast.
- Increase your healthy fat intake (olive oil, avocado, grass-fed butter, nuts)
- Eat more frequently. When you’re underweight, you may feel full faster.
- Try smoothies and shakes.
- Use a variety of fruits & vegetables to make salads. Take Avocado fruit twice a week as it is the only fruit that contains fat and makes you gain weight naturally.
