Although for some it is difficult to imagine, not all people want to lose weight. There are some who want to gain weight, and it is especially difficult for them to have a very fast basal metabolism that makes them burn all the energy they receive in the form of food. Other people want to increase their weight to improve their athletic performance or to achieve the figure they want.
If you want to gain a few kilos to look better, and you are finding it an odyssey to achieve it, from a HOWTO we are going to give you some advice on how to get fat fast without putting your health at risk. The most important thing is knowing which foods will help you get there, as well as knowing what the realistic expectations are when it comes to gaining weight.
How fast can you get fat?
A first aspect that you must understand is that for fatten you do not have to eat everything you find. Very sudden upward and downward weight changes are neither healthy nor long-lasting. The unwanted occurs rebound effect and, in this way, you return very quickly to the starting weight, since your body is not capable of maintaining such a sudden change. Gradual changes are more effective and durable over time.
It is normal that, when starting these processes, you want to see quick results, but we advise you not to set unrealistic or unhealthy expectations such as gaining more than 10 kilos a month or 2 kilos a week. If you want to gain weight without gaining too much fat, you must build muscle. By doing it this way, you can gain about 1 kilo per month. If you gain more than 1 kilo, you may also be gaining fat weight, which is normal as long as it is not excessive.
How to get fat easily
Now if you wonder how to get fat fast every weekThere are many tricks and foods that you can incorporate into your routine to gradually gain those extra kilos that will make you show off the body you want. Some of the tips to gain weight easily include:
- Eat hypercaloric foodsChoose foods that are high in calories in low amounts. This does not necessarily mean fried foods or fast food, but foods with a lot of protein, carbohydrates, lean fats, and high nutritional value.
- do exerciseExercise is not only reserved for those who want to lose weight. If you want to gain weight quickly, you need to include exercise routines that increase your muscle mass, such as weight lifting, squats, etc.
- Eat 5-6 times a day: it is important not to skip any of the main meals and to include, between meals, snacks rich in calories that give us extra energy.
- Pay attention to your diet: calculates the number of calories you consume, as well as the hours you eat. If your diet works for you, you don’t need to increase your calories even more, your body is already responding to changes in your routine!
How many calories do I need to get fat fast?
If you want to gain weight, a calorie calculator will be your best ally. To gain weight, the calories you eat have to exceed the calories you burn by at least 500. This will depend on your metabolism and your body, but it is suggested that you start with a 2000 calorie diet and progressively increase to 2500 and 3000.
Don’t forget to visit a nutritionist. Your nutritionist will be able to tell you with certainty how many calories you should eat based on your body and your circumstances.
Fattening foods
Once you know how many calories you need and the habits you need to adopt to achieve your goals, it remains to discover where you can find those calories in a healthy way. The most important thing to remember is that you do not need to go to processed foods or foods rich in sugars and saturated fats to gain weight, because your cholesterol, triglyceride and sugar levels will end up increasing and causing health problems.
Instead, we advise you to start by increasing your intake of healthy products. Here is a list of all the foods that make you fatter and that you can add to your routine:
- High-fat dairy: whole milk, yogurt, cheeses
- Meats, especially fattier cuts
- Grains like lentils
- Whole grains such as brown rice or breads made with whole wheat flours
- Vegetable oils like olive oil or coconut oil
- Nuts: walnuts, hazelnuts, cashews
- Butter
- Pasta
- High calorie fruits: coconut, grapes, bananas, pears, cherries
- Fish such as salmon, emperor, and tuna
- Potatoes
- Avocados
- Protein shakes
Diet to gain weight fast
As we have mentioned, any diet designed to gain weight must contain hypercaloric foods. If you are one of the people who eat little and fill up quickly, it is important that you start increasing the portions of your meals slowly. You can also increase the number of meals a day to 5, as it is not healthy to eat too much at one time. Spread throughout the day and in generous portions, these dishes will help you gain weight in no time.
- Breakfast: avocado and cheese toast, yogurt with nuts.
- Morning snack: fruits such as banana or pears, ham sandwich or sandwich with olive oil.
- Meal: chicken fillet, meat or fish, baked potatoes, lentils and vegetables. Fruit salad.
- Afternoon snack: milkshake with milk.
- Dinner: fish or chicken fillet with rice, hard-boiled eggs.
If you need inspiration to create hypercaloric shakes, we invite you to visit our article Shakes to gain weight fast – the most effective recipes.
In addition to meals, some people also turn to protein supplements to gain weight quickly. If you want to try them, we advise you to consult with your doctor beforehand.
On the other hand, we want to give you some ideas that you can incorporate into your diet to increase your caloric level: have bread and butter for breakfast or snacks, dress your salads with pieces of cheese, add butter when you cook an omelette, have nuts as a snack several times a day, add corn or potatoes to your salads, among other suggestions.
Exercises to gain weight fast
Add a good routine of physical exercise every day because it is the ideal supplement to increase muscle mass. If you combine diet with physical activity you will see how you will gain weight in a healthy way. The best exercises to increase mass and weight are resistance exercises, such as weight lifting and others that you can do anywhere with the appropriate equipment.
In addition, it is a good idea to directly exercise the parts of your body where you want to gain more muscle. For example, if you want to fatten your arms, you can give them a little help with dumbbell exercises that act directly on the biceps and triceps.
Also, back exercises are great for showing off a fuller back and an overall wider body.
If you want to know in detail all the exercises that can help you increase muscle and gain weight, we invite you to visit our article Exercises to gain weight at home.
This article is merely informative, at oneHOWTO we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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