In search of kilograms: how to gain weight quickly and safely

Being underweight can be just as harmful as being overweight. It doesn’t matter why you want to gain weight: for health or to get stronger by increasing muscle mass. We must act according to the same principles.

Underweight is generally defined as a body mass index (BMI) below 18.5. Most often, underweight occurs in girls and women – men and boys face this problem two to three times less often.

You can check your BMI using a special calculator. But remember: some naturally very thin people are perfectly healthy. And if your score is below 18.5, it doesn’t mean you’re sick.

According to a 12-year study in Sweden, excessive thinness is associated with an increased risk of early death by 140% in men and 100% in women. In comparison, obesity only increases this risk by 50%.

Being underweight can also impair immune function, lead to osteoporosis and fractures, and cause fertility problems. People who are underweight are more likely to suffer from age-related muscle atrophy – sarcopenia – and may be at higher risk of developing dementia.

Sodas and donuts will help you get better, but at the same time they can easily destroy your health. What you want is not the “bad” visceral fat that accumulates in the abdominal cavity, but kilograms made up of a balanced amount of muscle mass and subcutaneous fat. That’s why it’s so important to eat healthy food and lead a healthy lifestyle. Let’s talk about what are the ways to gain weight without injury.

The first thing to do is form a calorie excess diet. You can calculate your needs using this calculator. If you want to gain weight slowly but steadily, you need to consume 300-500 kcal more than the calculator indicates. If you want the process to go faster, add 700-1000 kcal to what you need.

Protein is an essential nutrient for healthy weight gain. Muscles are made of it and therefore, without protein, most of the extra calories will turn into body fat.

According to a study published in 2012, it is a high-protein diet that helps convert extra calories into muscle. But keep in mind that squirrels are a double-edged sword. They are very satiating, reduce the appetite and thus prevent you from eating more.

If you’re trying to gain weight, aim for 1.5 to 2.2 grams of protein per kilogram of body weight. Protein-rich foods include meat, fish, eggs, dairy products, legumes and nuts. Supplements such as whey protein will also help you get the right amount of protein.

Limiting them is a good strategy for losing weight, but not for gaining it. Include fats and carbs in every meal and remember to eat at least three times a day or it’s hard to get the right amount of calories.

That being said, it’s very important to eat mostly single-ingredient whole foods. But they’re usually very satisfying, so soaking up a lot of them is a difficult task. Spices, sauces and seasonings will help you deal with this: the tastier the food, the more you can eat.

Here is what you should include in your diet:

Don’t throw tons of vegetables at yourself – leave room in your stomach for high-calorie foods. But you should not completely refuse cucumbers and tomatoes, as well as fruits – fiber is very useful. Try to keep a balance.

In order for excess calories to be converted into muscle and not fat, physical activity is necessary. Do strength training at home or in the gym two to four times a week, increasing the weight you’re working with. Contact a personal trainer who will help you choose the exercises and explain how to do them correctly.

If you have any health concerns, be sure to consult your doctor to avoid dangerous fillers. And do less cardio: If you want to gain weight, then barbells and dumbbells should be your best friends.

Gaining weight is difficult, because we have a certain bar in our genes. The body will resist the change and your body may respond to your efforts with a decrease in appetite and an increase in metabolic rate. So you may need to eat when you feel full.

But if your efforts are systematic and consistent, then you will succeed. Any change in yourself is a marathon, not a sprint. The process can take a long time, but if you are consistent, sooner or later you will get the result you need.

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