How to gain weight


Everyone is constantly talking about losing weight, but there are also people who want to gain weight and they cannot do it.

There are several ways to accomplish this. But I don't think gaining fat mass will benefit your health, so let's look at how to gain weight through muscle mass and with health benefits.

  • The first step to starting to gain weight is to determine how many calories you are consuming per day. There are many apps to help you.
  • Then you increase your calorie intake by 10-20%. For example, a man of average height weighing 80 kg needs to add about 250-500 kcal, while a woman of average height weighing 60 kg needs to add about 200-400 kcal.
  • But to gain weight other than fat, you must consume 1.6-2.2 grams of protein per kilogram of your body mass daily. The rest of the calories should come from carbohydrates and fats.
  • Weigh yourself regularly. You should be gaining 0.25-0.5% of your weight per week.

Remember, in both weight loss and weight gain, it is important to do it gradually in order to achieve healthy, permanent results.

  • If the number on the scale does not change, gradually increase your weekly calorie intake by another 100-200 kcal.

For some reason, people who want to get better try to eat a lot of sweet, starchy and unhealthy foods in the hope that they will gain weight this way.

But this is not the case! The rule is for everyone: "Away from processed and harmful foods."

You should eat whole, unprocessed foods, lean meats, Greek yogurt, cottage cheese, reduced fat cheese, natural protein powders, tofu and tempeh, eggs and egg whites.

Don't forget about healthy fats: olive oil, avocados, nuts, nut oil, oily fish, and chia, hemp and flax seeds.

Legumes and high quality whole grain carbs, fruits, non-starchy and cruciferous vegetables, and dark leafy greens should also be in your diet.

Follow my advice for long-term health benefits.

How many of you faced this problem?