India is a growing economy and even after ambitious bills like National Food Security, so many people in India struggling to manage their daily food. India is one of the highest-ranking countries for the number of children suffering from malnutrition.
In developed countries like US people suffer from obesity while in India the situation is totally opposite and people want to gain some weight and look healthier.
India is home to 40% of world’s underweight population and occupies number one spot.
If we look Indian states according to most underweight population (based on BMI), Tripura is on the top and Punjab is at the bottom of the list.
Here in this article, I will focus on weight gain for two kinds of people who want to gain some body mass. First are those who are underweight according to BMI (Body Mass Index).
Second are those who are in normal range according to BMI but want to look smarter, healthier and want to gain muscle mass. Before going into details on how to gain weight check out what does underweight mean.
According to Centers for Disease Control and Prevention adults who have BMI below 18.5 are underweight and those above 30 are obese.
If you want to calculate your BMI you can use this BMI calculator (1Kg=2.20462 pounds) to check in which category you fall. This calculator is for adults above 19 years.
If you are underweight you may face some health consequences like weak immunity, feeling tired and fragile bones.
If you are underweight let’s check out some of the top reasons why you are not gaining weight.
Causes of Underweight
- Digestive Disorders
- Eating Disorders
- Poor Appetite
- Poor Diet
How to Gain Weight Fast
The fastest way to gain weight is to eat unhealthy food like pizza, burger and other fatty foods.
But here we don’t want to gain weight in unhealthy manners we want to gain weight in a right way. We want to look smarter and healthier too. We do not want to increase belly fat.
So in weight gain, we will focus on muscle mass, not belly fat. We will look for some weight gain foods that help build muscle mass and some lifestyle changes to stay healthy as well.
Let’s check out tips on how to gain weight fast at home or gym.
Protein Rich Diet
Taking protein-rich diet can help building muscle mass and not fat. Taking protein is the fastest way to gain weight. If you like to workout in the gym or not protein can be helpful for you in both conditions.
Muscles break and made during the workout and also during our daily routine. If you consume high protein diet you can easily build muscles. Protein is an essential component, for repairing muscles and building new muscles.
If you are serious about weight gain you should take two-gram protein for each kilogram of your body weight daily (if you do a workout in gym or work harder in your life).
For this, you should add rich protein diet to every meal you take. Rich protein diet includes
- Cheese, Milk, Yogurt
- Whey Protein
- Whole Eggs, Chicken, Tuna, Salmon
- Soy, Rice, Beans
Increase Calorie Intake
The most recommended advice for weight gain, increase your daily calorie intake than you burn. If you are skinny due to any reason it means you are taking almost equal or fewer calories than you burn.
If you think you are taking more calories but not gaining weight you should check your calorie intake with the help of calorie calculator here.
You can also track your calorie intake using one of the most popular app MyFitnessPal.
Here one more important factor is what kind of food you eat to increase your calorie intake. You should eat healthy food for calories and not junk food. You should include raisins, peanut butter, yoghurt, cheese, chickpeas and olive oil to your diet for more calories.
If you want to gain weight you should increase calorie intake by 300 to 700 what you required as per calorie calculator.
Eat More Meals
If you eat three large meals in a day you have to increase this to 5 or 6 smaller meals in a day. Initially, it may be very difficult for you but with time your body will be used to of it.
When you eat smaller meals your digestive system works more efficiently and you will start consuming more calories to your diet.
Eating tiny meals will keep you active whole day while eating large meals makes you sluggish. Try to add high-quality protein, carbs and energy dense foods to your diet.
You can add nuts, high-fat dairy foods, oats, brown rice, peanut butter and sweet potatoes to your regular and smaller meals.
Lift More Weight
You want to gain weight does not mean that you do not have to sweat in the gym. If you want to gain in an unhealthy manner than its OK, but if you want to gain healthy weight and muscles then you have to lift some weight.
No one wants to increase tummy fat and invite health problems like high blood pressure, joint pain and heart-related problems.
For that, you should go to the gym at least 3 days in a week. In the gym, you should focus on large muscles and not small muscles like biceps and triceps etc.
Try adding compound exercises like Deadlift, Benchpress to your routine and add more weight every week under guidance. By lifting heavy weight your muscle mass will increase as more muscles breaks and builds.
Your body will use food eaten by you for repairing muscles and building new muscles. This way extra calories will not be stored as fat in your body around the tummy. Working hard in the gym will also increase your appetite and you will start consuming more food and gain weight.
Eat these Fast Weight Gain Foods
If you ask me how to gain weight fast I will recommend you eating more and eating the right foods for weight gain. Some of the fast weight gain foods are mentioned here :
- Bananas: Bananas are full of carbs and give you lot of energy for daily routine. Add banana shake to your breakfast and pre-workout shake.
- Raisins: Raisins are the rich source of calories and help you achieve the goal of high-calorie intake. Raisins are the good source of copper which activates enzymes and promotes weight gain. Boil raisins in milk and eat before sleeping.
- Nuts: Nuts are the really good source of protein and good fat. Eat almonds, cashews and peanuts for fast weight gain.
- Sweet Potatoes: Add potatoes and sweet potatoes to your diet. These starch-rich foods add more calories to your diet in a cost-effective manner and also increase your muscle glycogen stores.