Putting on weight may be necessary for an underweight person. It could also be a measurable goal for someone looking to gain muscle mass. While obesity is becoming an important public health concern, being underweight can also be harmful to one’s health. There are many misconceptions about gaining weight safely. Many people overestimate their calorie consumption daily. Keeping track of daily calorie intake for two to three weeks can be beneficial. This can assist a person in determining how to adjust their diet plan for weight gain at a reasonable rate. Those attempting to gain weight should be aware of the foods they consume. Consuming high-sugar foods, for example, is a simple way to increase calorie intake, but it also increases a person’s chances of getting diabetes.
Some weight-gain or weight-loss diet charts can have serious short and long-term health consequences. .As a guide, consuming 300 to 500 calories more than the body burns daily is usually sufficient for steady weight gain. A person needs to consume up to 1000 calories more per day for a faster weight gain.
Measures for gaining weight safely
The following measures can help a person gain weight quickly and safely:
Eat three to five meals a day.
It’s easier to increase calorie intake if you eat at least three meals per day. Snacking in between meals can also help you get more calories in your diet.
A minimum of 3 times per week of weight training is required for healthy weight gain. This will help you gain and keep lean muscle mass. To maintain lean body mass, a person’s workouts must be varied and developed by increasing the weight lifted or the number of reps or sets performed.
Compound movements are one of the most efficient ways to gain muscle mass. Weight lifts that engage multiple muscle groups, such as deadlifts, squats, and bench presses, fall into this category. People who exercise regularly must monitor their calorie intake to ensure that their bodies are getting enough fuel.
Eat enough protein
A healthy diet plan can aid muscle growth. Consuming 0.8–2g of protein per kilogramme of body weight, in addition to regular weight training, will help a person gain muscle mass. This is critical for achieving a healthy weight gain.
Meals with fibrous carbohydrates and healthy fats.
Every meal should include foods high in fibrous carbohydrates and healthy fats to help increase the number of calories and nutrients in the diet. These foods provide an essential source of energy for maintaining a regular exercise routine and promoting muscle growth. Carbohydrates should be obtained from whole foods such as brown rice and beans rather than refined and processed sources. Saturated and trans fats are both unhealthy fats. Saturated fats should be limited in a healthy diet, and trans fats should be avoided.
Drink high-calorie smoothies or shakes
A high-calorie shake or smoothie may appeal to people with a small appetite more than a large meal. These calories are nutrient-dense without making a person feel bloated.
Seek help where needed
Professionals in the health and fitness field can help you to develop diet plans and exercise plans that will help you to gain weight healthily. A registered dietitian can also provide diet plans to help you increase your calorie intake. They can also assist in ensuring that a person gains weight safely.
Things to avoid when gaining weight
Insufficient cardiovascular exercise
When trying to gain weight, some people stop doing cardiovascular exercise, but it is necessary to maintain a healthy heart, lungs, and brain. Cardiovascular exercise can be obtained by running, swimming, or cycling. Rather than avoiding cardiovascular exercise entirely, people who want to gain weight should limit it to 20 minutes three times a week.
A diet low in vegetables
Many vegetables are filling, but they are low in calories. However, excluding them from the diet for the sake of weight gain is crucial. Vegetables are an important source of vitamins and minerals, and a lack of them can result in malnutrition.
Giving up too quickly
Patience and determination are required for safe weight gain. It’s not always possible to see immediate results. Everyone is different, and some people may take longer than others.
Some weight-gain methods can have serious short- and long-term health consequences. This is a problem for people who need to gain weight and those who are already at a healthy weight but want to gain muscle. People who want to gain weight should continue to eat a well-balanced diet, lift weights, and get adequate cardiovascular exercise.