There are some ways to go on a fast weight gain diet that are inexpensive, easy to incorporate into your routine and work very well, but they all require a certain level of planning, dedication and intentionality. If you don’t follow plans, it will be difficult for you.
We will talk about these ways of dieting to gain weight fast, and we will offer some of the best practices for adding pounds to your body. Keep in mind that these are only suggestions, and the advice of a doctor or nutritionist may be important to you.
Most of us ask for ideas on how to lose weight, but some people actually try to gain weight, and it is not as easy as it may seem. There are people who are forced to gain weight because of their work, and they will tell you how amazing it is to eat jars of ice cream, salads, breads, hamburgers and sweets. This is a way to gain weight, but it is not the healthiest and most effective.
In some cases, people lose weight due to dental surgery, digestive disorders, stress or health problems, and are trying to regain a healthy weight. In most of these situations, the intention is to gain weight while improving health, and there is a system for that. After all, the old saying “You are what you eat” is true – essential nutrients from the food you eat are the raw materials your system needs to produce new cells.
A diet full of fat and low in nutrients does not give your body a good material to work with – it is similar to building a house using cardboard and tape instead of bricks and cement. To put it differently, it’s not just about calories.
Easy Ways to Gain Weight: Cheap Foods
Food is the primary component of weight gain. While this may seem self-explanatory, it is generally ignored by people who tend to focus on exercise, or by someone who thinks they are consuming enough nutrition when they are actually starving the body.
The best way to gain weight fast is to create a meal plan and follow it. You will need to be careful about what you are eating and the calories associated with that food, so you have an idea of how many calories your body is receiving.
1. Eat Every Few Hours
Your body needs a constant source of energy, mainly because it is comparable to an engine that is always on (your heart keeps beating, blood is circulating, your brain and muscles are working). If you don’t eat, you take your body’s energy source. The effect is a drop in your energy reserve, which usually includes muscle mass. The most effective way to prevent your body from losing muscle mass is to eat regularly, every three to five hours.
If you are planning to gain muscle , mealtime is very important. Often people eat all the time, but once they actually start making a food diary, they learn how inadequate their food is. Consistency is significant.
2. Eat Different Foods Together
Make sure to include at least three food groups in your diet to gain weight fast. In addition to some chestnuts and banana slices, cover pieces of whole toast with almond butter and bananas, combined with a glass of skim milk. A wider variety gives your body a great combination of nutrition to operate all day.
3. Eat Healthy, Nutrient-Rich Meals
The right way to gain extra nutrients without having to eat larger portions of food or resorting to unhealthy foods is to choose nutrient-rich foods with lots of carbohydrates, protein or fat for your diet to gain weight fast.
Dried fruits are the best example of this, gathered in a small portion. With the water removed, the portion decreases by about 75%, so a cup of grapes becomes a quarter cup of raisins. Make sure that you buy dried fruit with no added sugar or artificial additives. For another nutritious and energetic snack, mix oats, drops of dark chocolate and chopped dried fruit in almond butter – separate in small quantities, make small balls, wrap them and eat during the day.
4. Include Nutritious Fruit Juices
Drinks are not as satiating as solid foods, so when you plan to gain weight, they have the ability to add nutrients without making you feel too full. Healthy choices are 100% fruit juices, skim milk and vitamins. Vitamins are excellent because you can put any type of fruit and powder, such as wheat germ, banana slices, chestnut butter, apple juice and protein powder.
5. Eat Right Before Sleep
A large part of our recovery, repair and recharge happens while we sleep. Our body becomes an avenue crowded with cells generating new muscles and tissues, so eating the right snack before bed ensures a new source of important nutrients readily available for use by the body. A good option that won’t make you feel too full is to eat a small portion of pasta salad with wholegrain pasta, vinaigrette made with extra virgin olive oil, green leaves and a healthy protein, including vegetables, chicken breast and organic cheese grated.
These tips summarize the best “what, why, how much and when” to promote a healthy body.
There are some foods that can help and should be in your diet to gain weight fast. You should include cheap foods that are also healthy. Here are some examples.
Milk is often considered a great food to gain weight because it is cheap and easy to find. It is also high in calories, especially if you buy whole varieties.
A cup of whole milk contains just under 150 calories, and it also has 8 grams of protein and about 30% of its recommended amount of calcium. This means that it is a source of energy rich in nutrients.
The best thing about milk is that it is easy to add to your diet without feeling bloated or overfilled. Drinking a liter of milk a day will add about 600 calories to your diet, which is usually enough to make you gain weight.
Milk is also an easy way to gain weight fast because it is not expensive. A liter of milk costs about two reais, making it a sustainable food compared to nutritional supplements. Milk contains a little saturated fat, so don’t drink too much, and include some exercise in your routine.
Another great food to add to your diet to gain weight fast is rice. Rice is one of the most nutritious grains on the planet, and it has a virtually unparalleled energy density. It is also inexpensive, and is easy to add to just about any meal.
A cup of cooked white rice has about 240 calories. It also contains iron and some protein, but it is primarily a carbohydrate, so make sure you eat a good protein and vegetable with it.
Eating rice is one of the fastest ways to gain weight because it is very easy to prepare and store, and is a great addition to almost any meal, so there is no excuse.
Quick Ways to Gain Weight: How Many Calories?
So how many extra calories do you need to gain weight fast? First, understand that everyone is different and that things can be different for you.
The basic idea is that in order to gain a pound, you need to add 7700 calories to your diet. So that’s about 500 calories a day in a week.
Let’s say you are consuming exactly what you spend. This means that you only need to add two glasses of milk and two tablespoons of peanut butter to your diet every day and you gain about a pound a week!
Nutritional Supplements to Get Fat Quickly
Another very effective option is to add a nutritional supplement to your diet. They come in various shapes and styles, and finding one that works for you is a matter of experimenting until you find one that you like.
Despite what you may think, powdered weight gain supplements are not that bad! Some of them are delicious, and some vitamins can end up being the best part of your day.
There are many types of nutritional supplements, and they are all effective ways to gain weight fast. Here are some categories.
- Meal Replacement
Meal replacements are made to replicate the nutritional value of a complete meal, or at least get close.
It cannot be said that any meal replacement comes close enough to replace a balanced meal, but if you treat them as they are, a supplement to increase your normal eating habits, they can be very effective.
Meal replacement supplements are full of calories. They must also contain a good amount of protein, fiber, vitamins and minerals, but they should not be treated as a “protein powder”, because that is not your focus. They are made to increase your total calorie intake.
- Protein Powder and Shakes
Protein shakes are well known, and they are a common practice for people who exercise to gain weight fast. They are great because they increase the amount of protein you eat daily, which means your muscles have the building blocks to repair themselves.
Whey Protein is not a very good way to gain weight fast , but it does help if you already exercise. If your body doesn’t have enough protein, it will be difficult for your muscles to grow.
If you already exercise, we definitely recommend protein shakes as a supplement to your diet to gain weight fast. If you don’t exercise, you should start!
- Additional Supplements
There are some other supplements that bodybuilders tend to add to their diets. Things like creatine, which helps to bind water to your protein cells, can help you get fat and increase your energy, but you must keep taking it for it to work.
If you exercise regularly, you can take some amino acid supplements that can help. They are made to help synthesize protein quickly and are included in many protein powders.
It is also recommended to take some vitamin supplements, as vitamin deficiencies can impede your progress.
Create a Quick Weight Gain Routine and Follow!
Whatever the case may be, you need to create a routine that works and follow it with your diet to gain weight fast. If you are not eating regularly, or if you are just “following the stream”, you will not be able to gain weight as fast as if you were on a diet.
Create a simple table with all days of the week, separated into breakfast, lunch and dinner. Follow like a maniac! Don’t just write down what you ate, see how many calories you consumed! Make sure that you are passing your recommended amount of calories in a considerable amount.