While almost everyone dreams of losing extra pounds, being too thin is also fraught with unpleasant consequences. It's just that its complexities are discussed much less often. But this is constant weakness, impaired metabolism, problem skin and even anemia. Correcting the situation is sometimes much more difficult than losing weight. This is why we share 8 effective ways to gain weight fast at home!
1. More healthy calories
To gain weight, you also need to calculate your daily calorie intake and add about 200 more per day to it. But you do not need to increase more, because you need muscles, not extra body fat!
2. Fractional nutrition
Often people who are used to eating 1-2 times a day suffer from underweight. Try to gradually increase the number of meals by at least 4-5 times by adding snacks.
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3. Protein
To gain and maintain weight, you need to consume about 1.6-1.8 g of protein per 1 kg of your weight per day. Add milk and dairy products, cheeses, eggs, chicken breast, legumes, nuts, fish and brown rice to the diet. Protein is especially good for dinner.
4. Complex carbohydrates
Complex carbohydrates are richer and richer in micronutrients. Replace white rice with brown rice, eat oatmeal, whole grain bread, potatoes with vegetables, and berries with fruits. Best for breakfast!
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5. Fiber
For every thousand calories, you need about 10-15 grams of fiber, which cleanses the body and stabilizes sugar and cholesterol levels. Just add bran, seeds and seeds to your food, eat whole grains and lots of greens.
6. Fats
For 1 kg of your weight, you need about 1-1.5 g of healthy fats to gain mass. But keep in mind that these are not fatty fries and pies, but avocados, cheeses, yoghurts, cocoa, fatty cottage cheese. We recommend replacing sunflower oil with olive, linseed or corn oil.
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7. Sleep
It is impossible to stabilize metabolic processes in the body without establishing sleep. Go to bed on time, rest the prescribed 8 hours, be sure to ventilate the room at night and sleep in the dark. Give up your computer and smartphone a couple of hours before bed.
8. Strength training
For weight gain, there is nothing better than strength training, because it is they that are focused on the development of muscle mass. It is most effective to work in the gym, but for the first times, be sure to take a coach in order to draw up an optimal program, build a technique and not damage yourself. But don't get carried away - 3-4 times a week is enough, and periodically dilute power cardio, dancing, stretching or yoga.
