How to Gain Healthy Weight?
Gaining weight in a healthy way is a process that can be difficult unless you apply the right tactics. Especially people with fast metabolism have a hard time gaining weight in a healthy way and they think that they cannot find a solution. However, this situation also has a solution.
If you feel the need to gain weight, you may think of loading up on sodas and all kinds of sweets. However, this is not a healthy solution. If you are under the required weight, you should aim to gain muscle mass rather than fat. Getting muscled rather than getting fat has a lot more to do with your health and future. At the beginning of my article, I should mention that; Many people who want to gain weight act with the wrong logic and face type 2 diabetes, heart and obesity problems. For this reason, you should consider carrying out your weight gain process in a healthy way.
Just like in losing weight, you need to calculate calories to gain weight. Just as you need to burn more calories than you expend while losing weight, you need to consume more calories than you expend to gain weight. Counting calories consumed is important no matter what cause you’re fighting for. If you want to gain weight slowly and steadily, you need to consume 300 or 500 more calories than you burn daily. If you want to manage the process more quickly, this daily figure can be between 700 or 1000 calories. Of course you have to overeat, this is the clear part. However, your dietitian should determine the most significant figure in terms of values. In this sense, never ignore the idea of consulting a dietitian who is an expert in his field.
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Another important factor in gaining a healthy weight is protein consumption. Unless you support your efforts to gain weight with protein, it will be inevitable for you to gain unhealthy fat. A study in PubMed Central has revealed that when high-calorie diets are supplemented with a high protein ratio, muscle gains are achieved. But there is also a situation where proteins are a double-edged sword. Proteins take longer to digest and this can delay your feeling of hunger. This can cause you to delay your daily calorie consumption target. However, if you want to gain weight in a healthy way, I can recommend that you consume an average of 1.5-2 grams of protein per kilogram of your body weight. Foods such as meat, chicken, fish and eggs are rich in protein. In addition, you can get support from “whey” protein supplements in cases where your nutrition is insufficient or you feel full quickly. In the meantime, you need to support this protein intake with exercises.
If you want to turn your calorie excess into a long-term benefit besides gaining weight, you need to do weight training. Otherwise, your weight gain process may result in getting fat and the health problems I just mentioned. You should train 2-4 times a week and work under the weights. While this process is good for your mood, it will turn the excess calories you consume into muscle building. You should also not neglect cardio, but keep it in a limited amount as you have the goal of gaining weight.
Other little tips on gaining weight: you shouldn’t drink water before eating. While you want to increase your calorie consumption, you do not need to have trouble consuming your portions with stomach bloating. On the other hand, it would also make sense to increase the number of meals. If you can consume 3 meals a day, it is not necessary to increase it to 5. However, you can increase your calorie consumption with snacks and snacks (protein bars, etc.).
My other suggestion for those who want to increase their body weight may be to increase the consumption of dairy products. Foods such as fatty milk and cheddar cheese are not weak in terms of protein, but have a high fat content and can accelerate your weight gain process. Another food that I can recommend besides proteins is gainers as a supplement. Gainers, who come to your aid when you have difficulty consuming many meals, are another supporter who comes to your aid with their high carbohydrate content. (It is recommended to consult a physician before use.)
Finally, you need to make sure that you get enough sleep so that the calories you consume and the sport you do can fully reach their goal. Sleeping 7-9 hours a day will not only help your hormones work more healthily, but will also accelerate your muscle growth and mass gain more than you think.
