If you are one of those with a skinny body but desperately aspire to become a bulky person, than you might want to follow up a diet that can help you gain weight. However, gaining weight fast and easy is not a problem; eating a lot of junk food and little or no work out can also be a great way, but since these fast food and junk food come with a calorie rich content and nutrient poor ingredients, these are not quite a healthy approach, try refraining from it.
Thus, it is an obvious fact that eating healthier food with plenty of nutrient-rich ingredients and weight training to build up your muscle mass is the better way to put on a healthy weight. Sadly, that too won’t help you gain weight overnight, but if you start right away you’ll surely see the results within a few weeks. Anyway, here are some of the healthy and safe ways to gain weight quickly.
Eating More Than 3 Meals A Day
If you belong to a group of people with a really fast metabolism rate, eating three meals a day might not help, which means, you should probably eat as many times as possible, even at times when you are not hungry. You should try taking calorie rich snacks like bananas and peanut butter or dense granola bars.
Eat Whole Foods With Most Nutrients
Eating nutrient rich and nourishing food will help a lot. You could use an unprocessed food items. You can also rely on oatmeal or a fresh chicken instead of a processed meat.
Focus On Protein, Fats and Carbohydrates
These three things are the main pillars that will make you build body mass and muscle. Here are some of the examples:
Proteins: eggs, salmon, tuna, and other fish; pork roast, pork chops, and ham; chicken breasts and thighs; lean beef burgers and steaks.
Fats: olive oil, safflower oil, coconut oil, and grapeseed oil; avocados, walnuts, almonds, flaxseeds.
Carbohydrates: fruits and vegetables; beans, lentils, peas; brown rice, whole grain bread, whole grain pasta and other whole grain products; honey and fruit juice.
Water Is Very Important
Since it helps your body process the extra protein and calories you’re taking in, drinking a lot of water should also be a part of the diet. Also because you’ll probably be exercising more to gain mass, aim to drink 10 glasses of water every day. You can also drink unsweetened tea, fruit juice, and other healthy beverages.
To keep your body toned and balanced shape, exercising is essential. You can be involved in a balanced mix of cardio, weight training, and flexibility exercises every day. You might also want to pick up some light weights as well as these are also very essential.
Things To Avoid
You might sometimes build unhealthy habits and gain unhealthy weight, thus try avoiding certain things like I have mentioned below:
– Lack of sleep may be making you fat
– Eating in the car
– Eating in front of the TV
– Eating the same thing day in and day out
– Finishing everything on your plate and peer pressure