The first step to gaining weight is to add more calories than you burn, and to do this, you need to increase your calorie intake. If you are underweight, your diet should be loaded with healthy fats, like nuts, avocados, and fatty fish like salmon. Then, add more muscle-building calories than you burn through physical activity.
Adding nutrient-dense foods to your diet
Adding nutrient-dense foods can boost your calorie intake while providing your body with important nutrients. These nutrients are important for your body’s growth and maintenance. These foods provide the highest concentrations of nutrients per calorie. They also contain lots of fiber.
Some foods that are high in nutrient content include fruits, vegetables, pulses, nuts, seeds, dairy products, fish, and whole grains. For example, brown rice contains five times more fibre than white rice, double the amount of zinc, and almost as much potassium as white rice. Additionally, eggs are high in protein and provide an ample amount of important minerals and vitamins. A large egg contains almost six grams of protein and about one-quarter of your daily recommended allowance of selenium.
If you want to gain weight, you should add nutrient-dense foods to your regular diet. Such foods are rich in vitamins and minerals, but are low in calories and sugar. They also contain lean protein, complex carbohydrates, and healthy fats.
Drinking a carb and protein drink while working out
You may have heard that drinking a carb and protein drink while you workout can increase your weight. This isn’t necessarily the case. While protein is an essential part of building muscle, it does not necessarily help you gain weight. Your body processes protein like excess calories. It could even turn that protein into fat.
In addition to providing your muscles with energy, protein can also serve as fuel for the body. This is largely because proteins are slow-digesting and help maintain your energy level. This helps you avoid feeling hungry too often, which is important for an athlete trying to gain muscle.
When drinking protein shakes before or after a workout, the timing does not matter as long as you take in the recommended daily amount of protein. However, if you do choose to drink a protein shake while working out, it is better to drink it an hour before or two before the workout. Moreover, you should choose a carb and protein drink that contains plant-based protein since it is easier to digest.
Eating more calories than you can burn
If you want to gain weight, you can’t just eat more food. You need to be sure that you’re burning more calories than you consume. This can be done by increasing your daily activities or by doing planned exercises. Increasing your physical activity can help you burn more calories than you consume.
One way to calculate how many calories you burn each day is to use a calorie-tracking device. A fitness device, however, can be inaccurate or inconsistent. It’s also important to know how many calories your body needs to maintain its weight. Knowing how many calories your body needs to maintain its current size will help you estimate how many calories you need to lose weight.
Maintaining a healthy body weight
Maintaining a healthy body weight is important to good health. People with excess weight are at a higher risk of many diseases and health conditions. Losing 5 to 10 percent of your body weight can reduce your risk of these diseases and improve your quality of life. Eating close to the number of calories your body uses is one way to maintain a healthy weight.