To gain weight effectively, you also need to have itself and plan and exercise clearly and in detail.
Take pictures you do not want to gain weight, but the gain is not muscle.
Our body is like a wonderful biological machine. If you know how to use the ingredients to keep it running smoothly, you will have a healthy body.
Have you ever been rejected by the recruitment agencies because you were too sick?
Have you ever been rejected by someone you love just because of your thin appearance and lack of vitality?
If you have been and are in the above situation, you need to change your appearance immediately.
People often say "better wood is better than paint". However, you will have more opportunities in life if you have both.
To gain weight, we can go along many different paths. However, which route will be the fastest and most effective?
Basic knowledge of weight gain
Before going into details on how to gain weight, you need to understand some nutrition as well as some indicators of the body. Knowing this knowledge will help you effectively gain weight with a specific goal.
What are the reasons that prevent you from gaining weight? Do you need to gain weight, is your body really fine as in the mirror? What is the goal of healthy weight gain? What is the standard weight for men and women?
Why don't you gain weight?
Most people who are underweight often think that they can eat anything without gaining any weight. They claim that thanks to their fast metabolic rate, they can eat and drink comfortably throughout the day.
Besides, some people believe that they cannot gain weight because they cannot digest food, stress, or intestinal worms… However, in reality, this is not the case.
The inability to gain weight is because you eat too little. But this doesn't mean that metabolic rate doesn't affect weight gain. People who have difficulty gaining weight tend to be more restless and anxious.
From there, make the BMR index increase. As such, a conventional diet will not be able to fulfill its energy needs. Besides, in people with peristaltic stimulation, food will be eliminated very quickly.
In other words, the food you eat that hasn't been fully absorbed has been thrown out. Therefore, you also need to eat more to overcome this defect of the digestive system.
Do you need to gain weight?
When looking at themselves in the mirror, many people think that they are in good shape. However, the truth may not be so. Because some types of mirrors can make you look fatter than they really are.
So instead of a mirror, you should use another method, for example, BMI. BMI is an indicator commonly used to determine an individual's weight status.
If you don't know how to calculate BMI and how to use it, check out this article. Note, BMI should only apply to women and men who do not exercise. Besides, BMI may be inaccurate for people with very high body fat.
Weight gain goal
While gaining weight, what most people will do is eat a lot and hope to gain weight. Other than eating, they don't practice any sports. With this weight gain method ...
You will gain weight, but most of that weight will come from fat just produced. This amount of fat will spread evenly throughout the body, especially the abdomen. So is this what you want when you gain weight?
For most people, the answer will be no. For this bad thing not to happen our goal is not simply to "gain weight". Our goal is to increase muscle mass with the lowest amount of fat possible.
The standard weight for men
To determine your standard weight, you can use the BMI. However, BMI should not be applied to men who exercise. Because then muscle mass will lose the accuracy of the BMI formula.
From there, making the weight lie at overweight, even though our bodies are completely healthy. So instead of BMI, you should use a different formula. To calculate your standard weight, take your height in cm and subtract 100.
| Male Weight Standards | ||
|---|---|---|
| Height | Weight Min | Weight Max |
| 162 cm | 62 kg | 78 kg |
| 167 cm | 67 kg | 82 kg |
| 173 cm | 73 kg | 86 kg |
| 177 cm | 77 kg | 90 kg |
| 183 cm | 83 kg | 94 kg |
| 187 cm | 87 kg | 98 kg |
| 193 cm | 93 kg | 102 kg |
| 198 cm | 98 kg | 106 kg |
For example, if you are 1m7 tall then your height in cm would be 170. Then your standard weight would be 170 - 100 = 70 kg. If your current weight does not meet this number, you will always look thin and underweight.
The standard weight for women
For women, whether you exercise or not, you can still use the BMI to evaluate the standard weight. Because most girls don't gain a lot of muscle during exercise.
| Female Weight Standards | ||
|---|---|---|
| Height | Weight Min | Weight Max |
| 140 cm | 37 kg | 43 kg |
| 145 cm | 39 kg | 46 kg |
| 150 cm | 42 kg | 49 kg |
| 155 cm | 45 kg | 52 kg |
| 160 cm | 48 kg | 56 kg |
| 165 cm | 51 kg | 59 kg |
| 170 cm | 54 kg | 63 kg |
| 175 cm | 57 kg | 67 kg |
So, in women, muscle mass will not affect the accuracy of the BMI. In addition to BMI, you can also use the following weight chart to find out your perfect weight.
This standard weight table is created based on the normal BMI for Asians. If you cannot find your height in the table above then use your BMI to determine your standard weight.
The BMI calculation method is guided in the section "Do you need to gain weight?". Alternatively, you can also access the online BMI calculator at the top of the web page on the right side. Note, on the internet, there are many inaccurate tables.
And dozens of websites have copied this lookup to use. In this questionnaire, a 1m7-tall female friend will have a “standard weight” of 67 kg. However, in terms of Asian BMI, this weight is classified as overweight.
The origin of this lookup comes from an Indian website. Maybe this Indian website used the world BMI to create the table. However, World BMI and Asian BMI have completely different standards.
How to gain weight effectively
Recently we have learned about some knowledge around weight gain as well as how to define goals for yourself. Now will be a way to help you gain weight naturally but still very effective.
To gain weight, you need to eat lots of calories. More specifically, you need to eat a calorie surplus. When these conditions are met, you will gain weight, no matter what diet method you are on.
Even if it's the famous weight loss methods like paleo, vegan, intermittent fasting, low-carb ... Because you can't go against the principle of energy balance in the body.
This is the principle that has been proven by numerous studies over a long period of time. In case you do not know the principles of energy balance, please refer to what is energy balance.
Weight gain diet
When you learn about the famous "bulking" fitness programs, you will receive instructions to eat thousands of calories per day. And this high-calorie guide is for everyone.
How much to eat to gain weight?
However, you do not need to eat so much to gain weight gain muscle.
There is a mistake that many people often make is that they think that eating excess calories will help them increase their muscles more efficiently.
However, this is not correct. A slight increase in excess calories can still help you build muscle as effectively as eating a huge amount of calories.
For example, the excess calorie intake is 10% more than the TDEE ...
Also as effective as taking in 30% more calories. In fact, just slightly increasing excess calories is more beneficial than overeating. If you maintain a caloric surplus at 10% ...
And with proper exercise (gym), you will gradually gain fat along with your muscles. For most people, this would be 1: 1. For example, if you gain 1 kg of fat, you will also gain 1 kg of muscle.
On the other hand, maintaining a surplus of calories at 30% increases fat more than muscle. No matter how hard you train. And when the body gains fat quickly, it promotes fat storage and hinders muscle growth.
According to research from the University of Guelph, when body fat increases too much, insulin sensitivity decreases. Meanwhile, the body's ability to burn fat will decrease and the risk of fat accumulation will increase.
A study by the Emory University School of Medicine (USA) also showed that the decrease in insulin sensitivity can also interfere with the body's ability to build muscle protein.
Through these studies, we can see that the maintenance of insulin sensitivity is an important factor for optimal body composition. Meanwhile, they will help the body build muscle and reduce fat storage.
On the other hand, a study from the University of Zurich (Switzerland) shows that when body fat increases, testosterone levels decrease and estrogen levels rise.
And these are not beneficial if you want to have a good body. Because testosterone is the main hormone responsible for muscle growth. Estrogen is a hormone that promotes fat storage.
From the above, we can see that eating too many calories will not help you gain weight in a "healthy" way. For this reason, the concept of "bulking" often has a bad reputation.
Even so, excess calories are still important for building muscle and strength. However, to gain healthy weight and limit fat gain, excess calories should only stop at 5-10% compared to TDEE.
These calories will help you gain 200-500 grams of weight each week. And you will gain both muscle and body fat at a slow and steady rate. In addition, when adopting a calorie surplus diet every day ...
You should not eat cheat meals. By itself, eating an excess of calories causes us to overeat. So, if you combine it with cheat meals, you will gain a lot of fat.
What do you eat to put on weight?
Through the information above, you must have grasped how to eat to gain weight. So, specifically, what should we eat? Which dish will help you gain weight fast? What kind of food and drink will be most suitable?
Certain foods will help you gain weight more effectively. However, standing alone, these foods have no special properties that directly help you gain weight.
These foods will not directly affect certain physiological processes to help you gain weight. When it comes to nutrition, you should note that carbs do not make you fat ...
"Healthy" fats do not help you ton, "eat clean" does not help you lose 100% of weight ... And there are no certain foods that are sure to gain weight after eating them.
The reason some foods help you gain weight easier is because of 3 factors. These factors are calorie density, macro composition, and feeling of fullness. Eat high calorie, high-fat foods ...
- Calorie density
- Macro composition
- Feeling full
And especially foods that do not feel full are great for weight gain. Because they meet the high weight requirements of thin people. For better understanding let's look at the following example ...
For example, if you eat a pancake with butter and syrup for breakfast, you will easily eat about 1000 calories. Even though they have a lot of calories, you will feel hungry very quickly. So, you will still be able to eat a lot at the next meal.
However, if you consume a high-protein meal, you'll be full faster and longer. From there, reduce the amount of food you can eat during the day. And this is not beneficial if you are trying to gain weight.
However, not everyone knows these things. One of the most common mistakes in people who cannot gain weight is… They eat too many low-calorie foods but feel full.
For example, baked potatoes are highly satiating food. Besides, soup is a temporary fullness dish but contains very few calories. Because their composition is mostly liquid.
- Types of meat: beef, chicken ...
- Kinds of bean
- Chicken eggs, duck eggs
- Rice
- Nuts: almonds, peanuts ...
In addition, apples and oatmeal are also foods with a high satiety effect. In short, if you want to gain weight effectively, you should limit your intake of the above foods or divide them into small meals.
Some alternatives for you are red meat (beef), chicken, beans, eggs, rice, banana, milk ... In case you do not understand the concept of red meat, please refer to the meat article. What is red.
How to gain weight without eating a lot
Some people often have difficulty getting enough calories no matter what foods they consume. To overcome this problem you can use some high-calorie beverages such as milk, rice milk, or juice.
This method will easily add 500 - 1000 calories to your total daily caloric intake. For example, a glass of orange juice provides us with about 100 calories. Also, if you don't like drinking milk ...
Or you don't have time to prepare juice, then you can use a mass gainer supplement. Usually, each dose of mass gainer will provide about 1000 calories.
Healthy Foods That Will Make You Gain Weight Fast |
As such, they will easily meet your energy needs. However, you should note that the calories in mass mainly come from carbs. Therefore, you should re-adjust other foods to ensure the macro balance of the diet.
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