Eat a lot of snacks
Snacks can be added to food between meals, and this method is more flexible and easy than eating three large meals, and many types of food can be used, such as: dried fruits, seeds, cheese, and nut butter, all of these foods are rich in calories, for example eating A quarter cup of raisins gives about 110 calories, and eating a tablespoon of peanuts with a banana gives about 300 calories, and the accumulation of all these quantities of calories from various small meals leads to the accumulation of some body fat within a week . [1]
Eat a lot of rice
Rice is one of the most important foods that contain carbohydrates and it is a convenient and low-cost source that helps in gaining weight, as one cup of cooked rice provides 190 calories, 43 g of carbohydrates and small amounts of fat, and thus helps to take a large amount Calories in one meal, and it can be eaten by adding some other protein source, ready meals, or healthy fats. [2]
Healthy tips to gain weight quickly
There are some tips that a person can follow to gain weight quickly and healthily, including the following: [3]
- Consume more calories.
- Work to build muscles by doing the necessary exercises.
- Eat more protein because it is essential for building muscle, and it is preferable to consume 1 g of it for every half a kilo of body weight.
- Eat nutritional fats required for the production of testosterone, and they can be consumed from beneficial sources, such as: eggs, fish, seeds, nuts, nut butter, olive oil, avocados, red meat, and coconut oil.
- Getting enough vitamin D; Because it helps increase muscle weight in the body.
- Get enough sleep.
- De-stress; Because it spoils efforts to gain healthy weight.
References
- ↑ ANDREA CESPEDES (18-7-2017), “Home Remedies to Gain Weight in One Week , ” www.livestrong.com , Retrieved 19-4-2018. Edited.
- ↑ Rudy Mawer (13-9-2016), "The 18 Best Healthy Foods to Gain Weight Fast" , www.healthline.com , Retrieved 19-4-2018. Edited.
- ↑ Mark McManus, “How To Gain Weight Fast And Remain Healthy , ” www.lifehack.org , Retrieved 19-4-2018. Edited.
