How to quickly put on weight? The answer is simple: you need to follow a hypercaloric, well structured diet. Find out what to eat to gain weight!
If you are wondering how to gain weight, but at the same time you think it is a banal question… it is not. A diet to gain weight is something more than just eating a lot. Moreover, without some rules you may risk to follow an unhealthy lifestyle and to develop psychophysical problems.
Therefore, you need to be very careful when you start a diet to put on weight. If you want to see the scale rise, keep reading!
Basic rules to quickly put on weight
First of all, you need to understand that you should increase your lean mass, that is muscles, not your fat mass.
Of course, adipose tissue is important too. According to your physical shape, your diet will include a specific number of fats, but if you overdo with them you can cause health problems.
This type of food regime is necessary for people with a Body Mass Index (BMI) below 18. In order to calculate it, you need to divide your body mass (in kg) by the square of the body height. The results are clear:
BMI < 18,9: underweight.
BMI 19-24,9: normal weight.
BMI 25-29,9: overweight.
BMI 30-34,9: class I obesity.
BMI 35-39,9: class II obesity.
BMI > 40: very severely obesity.
Of course, there are other factors to consider. Anyway, we suggest you to ask your doctor for a more precise assessment of your health.
Foods that make you gain weight
In order to put on weight, you need to follow a hypercaloric diet prescribed by a nutritionist. In general, you should take about 20% more calories than normal. What are those foods that more easily help you to gain weight?
The first ones are carbohydrates, which should be almost 55% of your daily calorie intake. Your body will use them to produce energy and increase your lean and fat mass. For what concerns fats, you should take no more than 19-20% of them, while you should eat almost 20-25% of proteins.
Therefore, you don’t have to change your eating habits, you just need to learn how to distribute proteins, fats and carbohydrates. Finally, you should eat 5 times a day: 2 snacks and meals.
What you should not do to gain weight
The first thing to avoid is eating junk food. Fried products, hamburgers, pizza, snacks and soft drinks make you gain weight, but are also unhealthy.
Avoid simple sugar and saturated fats: they just increase your adipose tissue and jeopardize your health. Instead, choose fruit, vegetables, carbohydrates such as rice or pasta, meat, fish, unsaturated fats (oil instead of butter), legumes, cereals, etc.
Photo source: https://pixabay.com/it/photos/dieta-spuntino-salute-cibo-617756/, https://pixabay.com/it/cibi-grassi-dolci-formaggi-1487599/
ultimo aggiornamento: 25-03-2019