Underweight? How To Gain Weight Quick: Safe And Healthy Tips

How To Gain Weight Quick: Safe And Healthy Guidance


How To Gain Weight Fast: Safe And Healthy

How To Gain Weight Quick: If you are underweight and you’re looking for how to weight gain fast and healthy apply these tips in your daily life who gained weight fast and safe. Fast food helped to gain your weight initially but it is unhealthy for your life and your heart It may risk for your heart causing various diseases like cancer, diabetes, and high cholesterol and kidney& liver disease.

  • Healthy weight gain involved a balanced amount of muscle mass and subcutaneous fat
  • High body fat percentage increases the chances of diabetes and many other problems
  • To gain healthy weight focus on your diet and include nutrition proper sleep, Reduce stress and exercise
  • If you gain healthy weight and want to increase your weight you need to focus your diet and surplus

Why Gaining Is Important?

Many people have underweight due to health Genetics and nutrition issue underweight also indicate Poor nutrition issues. Gaining is the important person whose BMI below 18.5 is measured in underweight and struggling the increase in weight. Being Underweight can affect you immune system and increase the risk of infection and increase the risk of significant heath risk.

Increase your calorie intake

  • Increasing your calorie intake Means you  You eat more then your body needs food to help In Increasing your weight fast.
  • If you want to gain weight slowly you need to surplus your calories 300 – 500 and if you want to gain your weight fast you need to increase your Calories intake to 700 – 1000 calories surplus above.
  • You don’t need to count your calories to increase your surplus what’s your body needs your

Increase Your Protein Intake

  • The consumption of high protein diet increases your muscle mass and increase your body weight Protein is essential for your body for optimal growth.
  • Protein intake will increase the lean muscle mass 1 to 1.6 gm is recommended for per kg body weight it help to increase your lean muscle mass and Physical strength that help in muscle growth and promote the weight gain process.
  • Upto maximum protein for per body weight is 2gm to 3gm is safe for adults.

Some high protein foods are:-

  • Chicken/fish
  • Eggs
  • Dairy products
  • Whey protein
  • Nuts/legumes
  • These all the products are enough for your high protein diet.

Protein helps to reduce hunger and filler you stomach in enough calories But too much protein may increase your heart disease.

Increase Your Carbs Intake

  • Carbs are high in calories that helps to increase your weight gain process fast Carbs are high in calories that help to increase your calorie intake and surplus.
  • Some peoples avoid the carb in their weight loss but it is important for your body to get filler and got some energy for doing work
  • Include carbs in you 2-3 meal to get energy But you are in weight gain process you need to and take carbs in your every meal.

Including Healthy Fat  

  • Including healthy fat in your every meal help to gain some weight
  • Some Healthy Fats Foods That Including in you every meal:-
    • Nuts like almonds and walnuts
    • Omega3
    • High fat dairy food like full cream milk
    • Fats and oils – olive oil & avocados oil
    • Peanuts

Tips that’s help to gain weight

  • Avoid the drinking water before and during the meals this can full your stomach that’s why you don’t eat enough.
  • Drink butter milk if you feel thirsty because buttermilk has high protein.
  • Don’t skip meals the skipping the meal the body not get enough Calories.
  • Try weight gainer it help to gain some these are high in protein, carbs, fats, vitamins.
  • Add some extra meal in your meal if you have the craving.
  • Avoid smoking and drinking it may affect you weight gain process.
  • Get good sleep quality sleep promotes muscle gain.
  • Take creatine monohydrate supplements to help to fill water in you muscle help in muscle building 3-5 gm is a safe dose for daily penalty drink at least 3-5 Ltrs water daily.
  • Avoid overeating because of vomiting and stomach pain.
  • Eating a meal before bedtime help to good sleep and get filler to your stomach.


Resistance & strength Training is very important role cover in weight gain training include body weight training and free weight training the resistance training help to develop lean muscle in you body.

Benefits of regular exercise:-

  • Exercise combat disease and health issue
  • Exercise improve mood good
  • Exercise improve skin
  • Exercise promote better sleep
  • Exercise increases your energy level
  • Exercise help your brain healthy
  • Exercise improve you metabolism

The if you want to build more muscle your body weight increase with the muscle no fat overall.

Healthy Foods that’s help to gain you weight fast

  • Avocados
  • Dried fruit
  • Protein supplements
  • Gainer
  • Homemade protein shake
  • Milk
  • Rice
  • Potato & sweet potato
  • Salmon/fish
  • Cheese
  • Whole eggs
  • Full fat yoghurt
  • Healthy fat & oil

 High Calories weight gaining shake ingredients

  • Take 250ml milk in bowl
  • 2 large banana
  • 30gm oats
  • 2 tbsp peanut butter
  • ¼ tbsp chia seeds
  • ¼ tbsp flax seeds
  • 1 scoop gainer

This weight gainer shake high in calories help to increase your weight fast.

Use more condiments

Condiments are high in calories and fats that help to increase your daily calorie intake it add atleast 100+ calories in every meal.

For example:-

  • Cheese high in fats
  • Sauce
  • Mayonnaise
  • Wraps and Sandwich
  • Salads

Try supplements and shakes

  • Supplements and shakes in you diet help to put up extra calories in your diet.
  • The meal replacement shakes are high in calories that help to aimed the weight and put up your weight gain fast.
  • Supplements like gainer and whey protein formulas that help to put your bodyweight and lean muscle mass.
  • Whey protein and gainer contain protein, cabs ,and fats that’s really help to weight gain fast.

Eat frequently Meal

Eating frequently Meal allows increasing your calorie intake and allows consuming more calories.

Eat frequently and enjoy your every meal.


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