How to gain weight fast in a healthy way:


This is a definitive guide for skinny people on how to gain weight fast healthily and naturally.

About two-thirds of people (40%) in the US are either overweight or obese, and 30% are overweight around the globe.

Though, there are millions of people with being too skinny, as being underweight can also be bad for your health as being obese.

For most people to Gain weight is a lot difficult as losing weight for people. Because your average calorie intake is smaller than your calorie expenditure, so it makes it difficult.

Though, simply adding certain foods to your diet and exercises can make your weight gain efforts both healthy and more productive.

How to gain weight in a week?

Gaining weight in a week is not impossible, but that won’t be enough just about half a pound in your muscles naturally (no steroids).

Simple tips to gain weight in just a week.

  • Eat a lot of calories than you burn.
  • Exercise regularly
  • Increase the number of meals about 4 to 5 a day
  • And most important don’t think to become healthy in just a week. It takes about a year to gain 20 to 30 pounds in a year naturally.

How can I increase my weight in a month?

For extremely skinny people, for them, it won’t be impossible to gain 5 to 6 pounds ( around 3kg) of weight in a month is better than just a week anyway, by following few tips on how to gain weight quickly and healthy.

  • Eat a lot of calories than you burn.
  • Exercise regularly
  • Increase the number of meals about 4 to 5 a day
  • Drink nearly 3L of water daily.
  • Eat meat and Boiled eggs and depending on your body fat content.

Summary: The results you’ll get by following these simple tips on how to gain weight in a month will be satisfied and motivate you.

How to gain weight healthily and more effectively.

If you want to gain weight rapidly, the three ingredients you need are nutrition, training, and consistency.

Eat more food: Eat more healthy foods to get calories surplus more than your body burns but, it doesn’t mean eating Donuts and Pizza will help you obtain weight, though they’ll destroy your help.

What to eat to gain weight naturally

It’s essential to eat healthy to obtain weight naturally.

  • Protein shakes
  • Milk
  • Red meat

If you want to gain mass healthy and slowly, aim for 300 to 500 extra calories than your body burns.

If you’re planning to weight gain healthy and fast, aim for 700 to 1,000 calories more than your body required.

Eat more meals: eating small meals are more accessible than all-in-one so, plan for short and more meals. This way, you can eat more calories, and it won’t make you feel stuffed.

Summary: Wake-up earlier, eat breakfast and then eat 3 to 4 more meals a day.

More Protein: The essential nutrient for gaining weight healthy and fast is protein. Your body needs protein to regain from your workouts and grow bigger.

High protein food includes meats, chicken, fish, eggs, many dairy products, legumes, nuts, and others.

How much amount of protein do you need to gain weight?

0.82gram of protein per pound of body-weight (1.8g of protein per kg). It’s about 110gram of protein for an extremely skinny guy whose weighs is 132lb or 60kg.

Eating more protein will not help you obtain weight though they increase your strength; it is better to eat rich caloric food to gain weight healthily and naturally because eating more calories will make you gain muscles mass.

Summary: Protein forms the main blocks of your muscles. Because Eating sufficient protein is required to gain muscle weight instead of just fat.

Going Liquid: because blended food gets digest quickly than solid and helps you to weight gain rapidly. Drink weight gainer shakes through mixing oats, milk, banana, peanut, and butter.

Lift Heavy Weights, Squats and Improve Your Strength

How to gain weight healthy and fast is first to make sure that your extra calories go to your muscles, not to your fat cells.

The only way is to do exercise by lifting heavy-weight 2 to 5 times a week but don’t do over that your all extra calories get burnt.

If you’ve any medical problem, consult your doctor first.

Summary: lifting heavyweight and doing Squats are essential to make strength and gain mass, not just fat.

What are the best exercises to gain weight?

Just as exercise help people lose weight the same way they help to gain weight naturally and healthy.

Doing regular exercise helps you the most on how to gain weight fast and healthy. Some simple exercises for gaining weight naturally and healthy. 

  • The bench press is the most important exercise to gain muscles mass healthily.
  • Squats
  • Pushups
  • Lunges
  • Pullups

What foods help you gain weight?

The best food items to gain weight healthy and naturally are foods that are caloric dense.

 Caloric dense food is more comfortable to gain mass because you get more calories per saving.

Liquid foods are also great to gain weight faster and healthy because they digest fast, which means you can again get more calories in less time.

Best food items to get more weight fast and naturally.

  • Whole Milk. Milk is portable, and one litre has 600 calories and 30g of protein.
  • Dried prunes. Twenty prunes have about 500 calories. Plums are also portable and tasty.
  • Mixed nuts. High protein, high fat, portable, no cooking. 500kcal per 100g serving.
  • Pasta. 350kcal/100g dried pasta (before cooking). Easily 500kcal if you add sauce/cheese.
  • Peanut butter. 100kcal/tablespoon. Peanut butter sandwiches can easily be 400kcal each.
  • Oatmeal. 200kcal/50g. Easily 500kcal if you add a banana, peanut butter, and whole milk.
  • Rice. 350kcal/100g dried rice (before cooking). Add chicken breast, and you get 500kcal.

Can I gain weight without gaining fat?

The simple answer is No because you earn the same amount of fat and muscles when you take extra calories than you burn them.

Though this is not a problem because you can quickly burn the fat by exercising without losing most of your muscles you’ve gained.

Conclusion on how to gain weight fast in a healthy way.

Gaining weight can be hard for most of the people because it requires hardship and time. It takes your mind and body some time to change to your new diet and lifestyle.

Even at some point, you would’ve to eat despite being feeling stuffed.

Never forget to do your regular exercises, Lifting heavyweights and taking an extra amount of calories because they’re important to gain more mass at the end you’ll be happier with the hard work that you did to gain the satisfying amount of mass in your muscles

If you find this article helpful let us know by commenting.

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