How to Gain Weight Fast?

In addition to obesity, which is one of the biggest problems in our country or in the world, being underweight is also becoming a big problem. For those who start exercises or want to gain weight in daily life, gaining weight is as difficult and disciplined as losing weight. Those who want to gain weight and those who want to gain weight and give up on this process are mostly because they want to have a body without fat or belly fat. For those of you who are just starting out, this is really normal. You should familiarize yourself with the process of getting used to the nutrition program and training.

If you want to start exericses and go above the daily calorie content, you should keep your mind at ease if you are experiencing tettube such as gaining belly or getting fat. You can achieve a Clean Bulk-style body without making a belly and getting fat, with your nutrition and training programs, by being in order and discipline. If you want a lean and fit body, you should pay attention to your carbohydrate, fat and protein intakes. Just as you create a deficit from the daily calorie intake while losing weight, you should consume more calories than you take while gaining weight. Of course, if you want to have a Clean Bulk body, it will be very important to eat healthy.

High Calorie Healthy Foods

What is Calorie Intake?

The most important relationship between weight gain and calories is to exceed the daily calorie amount. For this reason, you should eat right and healthy. If you want to gain weight in a healthy way, you should do it in the most correct and regular way. Pie pancake vs. You can gain weight with meals, but these are foods that will make you gain extra fat in your body. Try to stay away from these and similar foods.

First of all, you need to know how many calories you take in your body daily and how you consume these calories. In our blog post, which we mentioned before, how many calories should you take per day, after learning the amount of calories you need to take daily, you should add a healthy and regular calorie surplus on top of it. For example, taking 300-500 calories more than the amount of calories you consume and burn daily will take an important step in this regard. If you want to gain weight fast, you need to take 700 to 1,000 calories more than your daily calorie intake. When you create a plan based on calculations like this, you will have reached your goal directly. Your calorie count is just as important.

Calories are made up of carbohydrates, fats and proteins. You should pay special attention to their intake. It should be noted that if you want to increase your weight gain, you should consume carbohydrate-heavy foods alongside protein, not protein-dense.

Protein Intake

Another important factor in gaining weight is protein consumption. As long as you do not support your training with protein intake, it will be inevitable to get fat. During periods when you eat high calories, when you support your body with protein intake, the amount of muscle gain will increase. But determining your protein intake is an important issue. For this reason, protein takes a long time to digest in the body and this can delay your feeling of hunger. This can cause you to delay your daily calorie consumption target.

If you want to gain weight in a healthy way, it will be one of the most correct processes to consume an average of 1.5-2 grams of protein per kilogram of your body weight. Foods such as meat, chicken, fish and eggs are rich in protein. It is useful to know and learn which food contains how many calories and how many proteins in order to organize and create your nutrition program.

Weight Gain

What do you need to know?

  • Be sure to have breakfast. It is one of the golden rules of gaining weight. You can have a protein-rich diet for breakfast. Consume foods such as eggs and cheese.
  • Don’t skip your meals and be regular. The most important pillar of weight gain is order and discipline.
  • Consume carbohydrates, fatty and protein foods every day.
  • You should consume foods high in nutrients and calories in your meals.
  • Be mindful of your consumption of hazelnuts or peanut butter.
  • Consume 2 servings of milk and dairy products every day. It benefits your bone health.
  • Pay attention to your sleep patterns.
  • Consume dried legumes for your intestinal health.
  • During the meal, focus on the food and don’t let anything else distract you.
  • Make sure you drink enough water throughout the day.

Fast Weight Gain

Providing Healthy Weight Gain

If you want a healthy weight gain, adequate protein intake is very important in terms of increasing muscle mass along with fat mass. Determining and adapting a regular exercise program will also be beneficial in terms of supporting muscle mass.

Individuals who want to gain weight should include plenty of healthy food types that can provide high energy in small volumes in their diets. Foods such as dried fruits, tahini, molasses, nuts, honey, natural milk cream to be added to coffee can be given as examples. The number of meals should be increased, and rich snacks should be added between the main meals. Examples of foods that you can add to your programs are as follows:

High Calorie Diet for Weight Gain

Snacks:

  • Dark chocolate
  • Peanut butter

Meats:

  • Chicken
  • Veal
  • Lamb meat

Cereals:

  • Whole grains such as oats and brown rice

Fats and Oils:

  • Natural extra virgin olive oil
  • Avocado oil

High-fat dairy products

  • Whole milk
  • Full-fat yogurt
  • Feta cheese

Dried Fruits:

  • Grape
  • Date
  • Dried apricots

Nuts:

  • Almond
  • Walnut
  • Hazelnut
  • Peanut

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