Are you a skinny guy and want to gain weight without any side effects? Look no further as we clear the mystery surrounding weight gain. In simple steps we show how you can gain weight easily. Just understand the weight gain tips that clear the myths floating around.
I have Fast Metabolism
Many skinny guys claim the despite eating anything, they don’t gain weight. They think they have efficient metabolism. The truth is that they are not eating a lot. You believe you eat a lot, but sorry to say you are not because you have no idea what “eating a lot” means.
The ideal diet would be to eat double what you have been eating these days.
Keep Track of Your Calories
The easiest way to know how much you should eat is this formula: body-weight in kg x 50 kilo calories daily to gain weight. This means if you weigh 80 kg then you need at least 80×50 = 4000 kilo calories.
The best way to add the calories is to read the labels and then add up and then see if it matches the value you calculated.
Now, as said above, you need to eat TWICE the value you calculated above, i.e. 8000 kilo calories.
If indeed you are eating close to this value and still not gaining weight then there is some medical problem. Else you are just faking. Start reaching this value and soon you will see the results change quickly.
Daily Eat 3 Meals or More to Gain Weight Fast
The above value is apt for those having a sitting job. For those on the move, this value could easily reach 8000 x 1.5 = 12,000 kilo calories or even more. So how do you go about it? If you try to consume so many calorie-rich-diet in 3 meals, you may either vomit or simply not able to move.
Ensure you eat Carbs, Protein and Fat Daily. Better if you can find a dish that uses them all.
Divide your total calorific needs into 5-6 meals and ensure you always end at the higher side, that is, eat a bit more than the needed 12,000 kilo calorie value. When you eat this much, then you can safely say yes I eat a lot!
Eat a lot of Protein Daily
Instead of stuffing your belly with carbs, you are better off eating lots of protein. Muscles are made of protein and if your diet is mostly carbs and less of protein you end up putting more body fat.
Research shows that when you are overeating, the high protein diet means most of the extra calories turn into muscle. But again, too much protein can reduce your hunger and appetite significantly. This makes it harder to get in enough calories.
Ideally you should consume up to 2.5 grams of protein per kilogram of body weight. If you weigh 80 kilos, you can eat up to 200 grams of protein or more. Don’t worry if you exceed this value as it is only beneficial by all means.
Drink a protein shake if getting so much protein is difficult. You can choose from meats, fish, eggs, dairy products, legumes, and nuts for your daily protein need.
Also Read: 9 Tips to Make Protein Shake Tasty
Excess carbs means more fat on your body whereas excess protein is much healthier as they form the building blocks of muscles. Excess protein helps you gain muscle mass.
Bottom Line: Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.
Soon the positive effect will show on your body. This is how skinny guys can gain weight and muscle.
Eat Whole Foods with Spices & Sauces
Whole foods are healthy but filling at the same time. Processed foods are easy to eat and increase weight quickly. To aid in eating more quantity of whole foods, use spices, sauces and dips that make foods tasty.
Give Priority to Energy Dense Foods in your Diet Plan
Energy dense foods contain many calories that help in gaining weight. Some of the foods are:
1. Nuts Almonds, walnuts, peanuts, etc.
2. Dried fruit Raisins and dates
3. High-fat dairy Whole milk, full-fat yogurt, cheese, and cream.
4. Grains Whole grains like oats and brown rice.
5. Meat Chicken, lamb, etc.
6. Tubers Potatoes, sweet potatoes and yams
7. Dark chocolate, granola bars
Many of the above like Nuts, dry fruits can be munched any time. Chocolate can also up your calorie chart. You can go easy on the ones you like and be cheerful all day.
Workout is a must for converting excess food into Muscles
Hit a gym 2-4 times a week and lift heavy weights. Every next week increase your weights which improve your strength considerably. Increased strength means you can lift more weights.
Avoid doing Cardio, at least till you gain body weight. Only when you achieve your goal, start with light cardio to distribute the accumulated mass evenly.
Unless suffering from a serious medical problem, even a skinny guy can put on weight naturally. This whole technique can be called a weight gainer.