The Internet is glutted with all sorts of diet plans aimed at shedding unwanted fat, but there's not much information showing people how to gain weight. Whether you're a bodybuilder or someone who is recovering from an illness that resulted in unwanted weight loss, the following tips can help add beef to your frame.
Most people understand that gaining weight is simply a matter of producing a caloric surplus by eating more and moving less. That being said, to keep from harming your health, you need to eat foods that are low in sugar and harmful saturated fats.
Additionally, you need to remain active to encourage the right type of weight gain; otherwise, you're likely to gain fat in unwanted areas, such as the thighs, neck or stomach. If you employ the wrong strategy, you may ultimately be searching for articles that explain how to lose weight within a short period of time.
How to put on weight quickly
Gaining weight can be fun, but it shouldn't involve cakes and donuts. To gain weight fast in the most efficient, healthy way, eat high calorie-foods rich in healthy fats, proteins and vitamins and minerals. Nuts and seeds contain an astounding amount of calories, but are rich in nutrients and do not have unhealthy fats. Avocados are also amazingly high in calories and contain tons of vitamins and antioxidants. They also contain healthy omega-3 fatty acids which have been linked to a reduced risk of disease.
Carbohydrates can also help you gain weight quickly; however, you should be sure to eat fiber-rich whole grain breads and cereals and not products made with overly-refined white flour, which has a high glycemic value that can cause increased insulin levels, which encourages fat production.
How to gain muscle
If you are a bodybuilder, you probably want to gain muscle without adding fat. This is best accomplished by eating foods high in protein to fuel muscle development. Additionally, if you don't want to gain weight by getting fat, limit your high-calorie meals to the morning and immediately after your workout.
You can also build muscle fast and lose stomach fat at the same time by performing aerobic exercise in the morning while your stomach is empty or immediately after an intense weight-lifting session, when your glycogen reserves are depleted.