You wear full sleeves not because you like them but your arms are too thin. Your face looks smaller than your body. Your hair growth has declined and your pictures are worse than ever. Maybe you’re looking in the right place that how to gain weight. Cos I have been to the same situation as yours, I know what you may be lacking at. You are underweight and the reasons might be:
- Your GENES
Sometimes children do not grow in the initial years of the teenage. But as they do, then they hit puberty hard, they are usually called Late Bloomers.
Through this article, we aim to make you gain your weight at home through the most economical ways in short a period of time.
If you are trying to gain weight or you are struggling to stop weight loss, add snacks between your meals.
To maximize your calorie intake, take a quality diet, combination of fat, protein and carbohydrate, about 2 hours after meal.
Person who are skinny are called Ectomorph.
Who is Ectomorph? or how to gain weight by ectomorph
People who have lean and delicate body structure, their body structure remains same even after eating enough food. Their metabolism is fast.
How an Ectomorph can gain weight? or how to gain weight
The main factor for gaining weight is high calorie intake and less calorie burn. Plus the person will have to workout so that his calories add to the muscles but not make fat.
Suppose your regular calorie intake is 2000, if you eat less then 2000 calories then you lose weight, if you eat more than 2000 calories then you gain weight. In a day, the calories are eaten and the amount burnt, that’s when you gain weight with a calorie surplus.
There are two ways to gain weight.
- Unhealthy way of how to gain weight
You’ll not get a good body shape.
- The healthy way of how to gain weight
You get the good body shape
In order to gain weight, you need to eat 1.5x gram protein the weight of your body. If you weigh 50 kg, you ought to eat 100 g protein.
I’m sure you know that milk is essential for strong bones and long-lasting energy and is full of
It’s beneficial for your body. Also, a study from the “American Journal of Clinical Nutrition” proved that drinking milk right after a workout also helped to built muscle mass more effectively than any Soy protein drink.
2. Homemade protein shakes
Even though store made protein shakes are great too but many of them have loads of sugar and almost no protein, it is always better to make homemade shakes that give your body all the vitamins needed to gain weight and muscle.
For eg: The BANANA PROTEIN SHAKE
My personal favorite, THE PROTEIN MONSTER
- 2 cups of milk
- 1 scoop of chocolate whey protein
- 1 tablespoon of peanut butter through all the ingredients in the grinder and you’re good to go
Avocado is the top pick in healthy foods. It is super nutritious and has uncountable benefits. They can help you gain muscle mass and are delicious too. Avocado does have enough calories to get you a healthy amount of weight, so don’t hesitate to add some Avocados to your salad and sandwiches, it’ll give you visible results.
4. Red meat
Red meat is pretty much everything you can ask for when it comes to putting on weight and building muscle.
First of all, it contains “Leucine” and “Creatine”, two powerful nutrients for muscle protein stimulation and nutrition formation. It is also loaded with protein and fats and this awesome combo helps you gain weight. But remember, eating meat is an exothermic reaction that means it produces a lot of heat and eating too much of it can be heavy on your system.
5. Beef jerky
If you’re looking for a protein pack snack go further for beef jerky.
Just make sure your jerky is naturally prepared, there should be no preservative and minimal salt content. It should be rich in quality.
Tofu is made from condensed soy milk pressed into white solid curd blocks. the plant-based source of protein “Leucine” and calcium components that are essential for proper muscle function. According to the “Nutrition and Health Company,” the soy protein in tofu is one of the best plant protein
that you can get.
Oily fish like salmon and tuna provide your body with high-quality protein and healthy fat that also benefit your overall health.
The best way to get is to combine this type of fish with rice and vegetable for a nutritious meal.
They are low in calories yet rich in nutrients. Shrimps are a great source of protein and selenium. Each shrimp provides 4g of protein and contains very little fat and carbohydrates.
- high-quality proteins
- healthy fats
which makes them one of the most effective weight gain food out there. Also, don’t forget that all these amazing benefits come from the yolk so it’s important to have at least one whole egg a day and not only the egg white.
10. Brown rice
calories keeping it relatively low in fat. Make it a habit to take brown rice with protein meals and vegetables.
Brown rice does contain a small amount of Arsenic acid and Pythic acid so don’t overeat it.
Rich in protein, low in fat, affordable and widely available.
1. Beans contain around 14 grams of protein per cup
2. They’re high in fiber, vitamin B, magnesium and iron. All of those are perfect for supporting muscle tone and promoting a healthy appetite.
Chickpeas are a good source of carbs which means they can help you gain a healthy amount of weight pretty quickly and easily. It contains protein but is usually considered a bit lower than animal sources.
Buckwheat which can actually be used instead of your usual flour provides your bone and tissues with high vitamin and mineral content
- vitamin B
Thanks to all these properties this unique product boost the muscle-building power of other plant protein sources making your body ripped and toned. Then who needs traditional flour anyway? Right?
Lentils are the secret weapon of gaining weight quickly. There are 3 types of lentils.
All of them instantly stabilize your blood sugar and rich your body so that long-lasting energy which you need for an effective workout, choose the one you like the most and add them to other healthy dishes like
rice, soups, and salads to multiply the effect.
Nuts and nut-butter are two more products to making your interior muscle building meal plan. Pretty much all of them are filled with
- healthy fats
You can use nuts instead of a snack or add them to salads and some other dishes Nut-butter can be put on sandwiches or any other snack that you like just make sure that the nut-butter you’re buying is 100% natural.
16. Dried fruits
can do a good job of gaining you some muscle mass too. Fruits do not lose their nutrients when dried because their fiber content helps retain all the vitamins.
So instead of an unhealthy snack, you can carry dry fruits to eat with your meal, you can add them in your protein shake.
17. Soya bean
Soya beans contain
- vitamin K
published by= fitnessgraft