This article focuses on how to gain weight fast for skinny guys. There are lots of people with the problem of being skinny. This is a concern, as losing weight can be as bad for your health as it is for your obesity.
Being underweight means having a body mass index (BMI) below 18.5. It is estimated to be less than the body mass required to maintain optimal health. Some people are naturally very thin but still healthy. Being underweight does not mean that you have a health problem.
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Consequences of Being Underweight
- In a research it is found that men who were underweight had an increased risk of early death then women.
- Low weight can also impair your immune system, increase your risk of infection, cause osteoporosis and fractures, and cause reproductive problems.
- People who are underweight are more likely to develop sarcopenia and may be at higher risk for dementia.
How to Gain Weight Fast for Skinny Guys
If you are underweight, you need to get a balanced amount of muscle and fat. The important point is to eat healthy foods even when you are trying to gain weight.
Here are several ways showing how to gain weight fast for skinny guys:
Eat more than your body needs
The most important thing to gain weight is to eat more calories than your body actually needs. Try to increase 700 – 1000 calories in your diet than you actually have daily.
Eat meals at least 3 times per day
Try to eat at least 3 meals per day. You can at start take 3 meals per day and then gradually increase to more than 3 meals per day.
Add more carbs and fat to your meal
Add more carbs and fats to your meals, which will increase your calorie intake. Make sure you add high calorie snacks to your diet.
Add more protein to your diet
Protein is the most important nutrient for healthy weight gain. Muscles are made up of proteins and without them, most of the calories are converted to body fat.
Research has shown that during periods of overeating, high-protein diets convert many extra calories into muscle. However, more protein intake may reduce your appetite thereby making it difficult to get enough calories.
Add high protein foods like nuts, eggs, dairy products, legumes, fish and meat. You can also use Protein supplements such as Whey Protein.
Eat high calories food
Eat high calories food as much as you can. Few of the high calories food that will help you in weight gain are:
- Potatoes, and sweet potatoes
- Extra virgin olive oil and avocado oil
- Almonds, walnuts, and peanuts
- Raisins, dates, and prunes
- Dark chocolate, avocados, peanut butter, and coconut milk
- Whole milk, full-fat yogurt, cheese, and cream
- Whole grains like oats and brown rice
- Milk with protein powder. You can Buy Whey Protein Powder on Amazon.
All of these foods will make your stomach full faster, but still to gain weight you have to eat more.
Do heavy weight lifting exercises
To ensure that the extra calories go to your muscles instead of just your fat cells, lifting weights is absolutely essential. Go to a gym and lift weights up to 2 times a week. Consider hiring a qualified personal trainer to help you get started with weight lifting.
Weight gain can be difficult, and consistency is the key to long-term success. Hopefully, you will love the tips for how to gain weight fast for skinny guys and try them to gain weight.
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