Increasing Caloric Intake
Consuming foods that are high in calories is essential for gaining weight quickly. It is recommended to eat calorie-dense foods such as nuts rich in fiber and protein, as well as seeds like sunflower and pumpkin seeds, oats, peanut butter, and dried fruits like dried bananas, raisins, prunes, and figs. Additionally, starchy vegetables such as corn, peas, and cooked potatoes should be included.
Consuming More Proteins
Protein is a crucial element for rapid weight gain, as the body’s muscles are primarily composed of protein. Not consuming enough protein can lead to excess calories being stored as body fat. Many studies indicate that increasing protein intake alongside higher daily caloric consumption helps convert these calories into muscle. It is advised to consume about 0.7 to 1 gram of protein per pound of body weight, equivalent to 1.5-2.2 grams per kilogram. Protein-rich foods include meats, fish, eggs, various dairy products, legumes, nuts, and the option of protein supplements.
Health Tips for Rapid Weight Gain
There are several healthy tips to follow for quick weight gain without harming the body, including:
- Eating frequently, increasing meal counts to five or six smaller meals throughout the day instead of two or three large meals.
- Choosing nutrient-rich foods as part of a well-rounded diet, including whole grains, fruits, vegetables, dairy products, lean protein sources, nuts, and seeds.
- Drinking high-calorie beverages with meals, preferably thirty minutes after eating instead of during meals to avoid premature feelings of fullness.
- Snacking on items such as nuts, peanut butter, cheese, dried fruits, and avocados, including a light snack before bed, like peanut butter with vegetable slices.
- Increasing the caloric content of dishes by adding calorie-rich foods such as cheese or incorporating non-fat dried milk into soups and stews.
- Engaging in physical exercises, particularly strength training, which aids in weight gain by building muscle and heightening appetite.
