Top 10 Tricks To Gain Weight Quickly

Top 10 Tricks To Gain Weight Quickly:

In the 21st century, we are living an improved life that has no time to take care of our health. As a result, we can see many unhealthy people around us; Diabetes and heart disease are very common today.

Like obese people, people with strong skin also have a variety of problems. Classmates bullied; they cannot find the perfect garment for their body type, they feel weak and insecure. 

It can lead to various mental states such as lack of motivation, self-confidence, skepticism, anti-social behavior.

We can see many ads for weight loss training and weight loss diet chart. Even online, weight loss tips are taking up a lot of space in the fitness area.

 Here I am helping you to feel confident and feel more secure by promoting a high calorie diet to gain weight.

To gain weight, first of all, you need to know about calories and protein. Approximately 7,700 calories equivalent to 1kg. 

Therefore, in order to gain weight, you need to eat more than your calorie intake. In simple words, if you are 50 kgs, in this case, your calorie intake is 2,500.

Example: If you eat 2,500 calories regularly, you will save the same 50 kgs permanently.

If you eat more of your last calories daily, you will start to gain weight.

For example, if you want to gain 1 kg in one week, you should eat 1,100 extra calories in one week, 7,700 calories, equivalent to 1kg. Therefore, you can add 2500 + 1100 = 3600 calories per day to gain 1kg in one week. That's all; you get it right.

Proteins are the building blocks of our body; to build muscle mass, you have to take a significant amount of protein.

How do I get the required amount of protein in my body?
A simple amount, 1 gram of protein per kilogram of body weight.

Example: 1 × 50 = 50 gm protein per day. If you want to gain more muscle, you need to increase your protein intake to 100 - 120 grams. 

That is what you should know about food; let’s jump into the top 10 healthy foods to grow and lose weight quickly and safely.

Let's get started!

T̲̅a̲̅b̲̅le  O̲̅f̲̅  C̲̅o̲̅n̲̅t̲̅e̲̅n̲̅t̲̅:

1. Potatoes and starch
2. Rice
3. Wheat Bread
4. Dried fruit
5. Peanut Butter and Peanut Butter
6. Bananas
7. Red Meat
8. Small Meat
9. Milk
10. Eggs

1. Potatoes and Starch:

Carbohydrate based potatoes, one of the healthiest sugars found in nature. We all know that vegetables are a healthy food when compared to other foods. Because it contains no fat and harmful substances, it is one of the best options for vegetarians looking for weight loss diets.

Potatoes are healthy and delicious; potatoes and corn are popular starchy foods to gain weight fast. The delicious food and obesity sounds good, okay.

So what are you waiting for?
Add 1-2 potatoes to the diet daily; 100 grams of potatoes contains 77 calories. Potatoes are one of the main sources of iron. In addition, it is a source of vitamins B1, B3, and B6 and other minerals, including Potassium, Phosphorus, and Magnesium. It contains folate, pantothenic acid, and riboflavin.

Top 10 Tricks To Gain Weight Quickly

2. Rice:

Rice is also one of the best sources of carbohydrates. You can take 300-350 grams per meal which means you can get 455 calories in one cup of cooked white rice. You can add vegetables, dal, fish, and chicken to rice which means you are eating high calories.

Most commercially available recipients contain high amounts of carbohydrates. Carbohydrates play a major role in weight loss. 

Why do you need to spend a lot of money on carbohydrates when you have Rice. Do not spend your money on beneficiaries; instead, take rice 2-3 meals a day.

3. Wheat Bread:

Whole Wheat Bread is one of the best choices; about 100 grams of whole wheat bread contains 247 calories, which is higher than the diet mentioned above. In addition, compared to white bread or milk bread, whole wheat bread has a higher calorie content.

It is not only calories, but also contains Protein, Vitamin B, Antioxidants, and trace minerals such as iron, zinc, copper, and magnesium. You can take at least two meals a day to gain weight.

All in all, it is a good decision not only to gain weight but also to build muscle. In addition, whole wheat offers health benefits, including promoting healthy digestion, strengthening heart health, and reducing the risk of stroke.

 It also reduces the risk of type 2 diabetes and helps control weight.

Read More: Top 10 Essential Food That Are More Helpful To Lose Weight

4. Dried fruits:

Dried fruits are one of the sources of protein-rich foods; They will help build muscle and gain more weight. About 100 grams of dried fruit contains 359 calories with high natural sugar. 

The protein, fat, and sugar contained in the dried fruit are very healthy, and will not cause any side effects.

At the same time, you should be aware of how many grams you need to take each day. There is a limit to everything in anything; you can take only 20-25 grams of dried fruit a day. If it passes, it may cause other problems, such as digestive problems.

We all heard that dried fruit is more expensive than any other weight loss diet. However, taking 20 grams a day does not sound right, eat a healthy diet and move on.

5. Peanut Butter and Peanut Butter:

Peanut is one of the healthiest plant-based sources of protein. You can not find other plant-based foods with this high calorie and protein. 

About 100 grams of peanut contains 567 calories and 26g of protein, yes! That's great. Also, it is the cheapest available, and the most fun.

Top 10 Tricks To Gain Weight Quickly

Is it safe to eat nuts daily?
The answer is a resounding yes. If you are a student or beginner, you can add this to your budget eating plan. 

Also, you do not need to cook the nuts, and you can eat them while studying or working.

Many people get scared when they see the nutritional facts of peanuts because they show a large amount of fat. 

However, we can divide oil into two categories, with the simple names of good fats and bad fats. The one that contains peanut is a really good oil.

Before I go to peanut butter, let me explain what peanut butter is?
It is just a paste or a spread made with dried fried nuts. The benefits are the same as peanuts, but they are less expensive than peanuts. 

It is expensive because it is rich in fats, proteins, and other nutrients compared to raw nuts. However, you can eat peanut butter with slices of whole wheat bread that will add extra calories.

6. Bananas:

Bananas are the most restricted food; even readily available in all seasons. So let me tell you about the health benefits of bananas and how you can gain weight by eating them.

Approximately 100 grams of bananas contain 89 calories, a small amount?

 In fact, you can eat 300-500 grams of each meal, yes you can, but you do not have to eat too much. You can split the meal time and eat more bananas.

You can add bananas to your fruit salad (mixed with fruit) and protein smoothies. It contains almost all of the nutrients that our bodies need at all times. 

And the cheapest calories and the most delicious food. So if you are looking for a great way to lose weight, you can add this to your diet next to potatoes and peanuts.

7. Red Meat:

Red meat like lamb is a rich source of protein that helps you build muscle and gain weight. But you can't take it every day; and contains bad cholesterol.

If you have skin, you can take 2-3 times a week to gain weight. If you are in the middle, do not take more than twice a week.

However, you can take small amounts to achieve your goal of protein and fat. For example, about 100 grams of lamb contains 300 calories of 25 grams of protein and 21 grams of fat, as well as 97 mg of cholesterol.

 You can eat red meat with wheat bread and rice. In most cases, rice is the best and most delicious choice.

8. Small Meat:

Lean meats such as chicken breast and fish are healthy foods rich in protein and essential oils. For example, about 100 grams of chicken breast contains 165 calories and 31g of protein.

As we already know, proteins are the building blocks of our body, which enlarge our muscles. 100 grams of lean meat contains 31g of protein higher than any of the other foods mentioned above.

Seafood such as fish is good for lean meats to build a larger number of muscles.

 Approximately 100 grams of fish contain 206 calories and 22 grams of protein and 12 grams of fat. Fish also contains essential acids such as omega-3 and a small amount of fiber and sugar.

9. Milk:

Milk is a complete diet that contains all the essential nutrients in our bodies. So we can't ignore milk when it comes to gaining weight.

Top 10 Tricks To Gain Weight Quickly

Example: Take a child; they will get all the nutrients in milk for 1-2 years. 

Mother, do not eat anything but milk; I hope you are not degrading milk after this. Milk is also a cheap food that you can drink twice a day.

Do not ignore milk in your diet chart.

10. Eggs:

Eggs are called complete protein because they contain all the 9 essential amino acids that our body can synthesize. The theoretical concept of complete protein has used 100% efficiency in any given diet.

 The closest approach to this theoretical protein is egg and human milk proteins. Eggs are called complete proteins.

About 100 grams of egg contains 155 calories containing 13g of protein, and contains almost all vitamins and minerals except vitamin C. It is easy to cook eggs, and you can take 2 meals a day.

Taking eggs daily can improve your muscles and weight; it will not harm your body. But be aware of the daily limitations, if you are a normal person, you can take 3 whole eggs, and they are completely healthy.

If you are an athlete or bodybuilder, you can take 5-10 eggs, too; it depends entirely on your body type and daily activity.

 If you are just beginning to want to gain weight, 3-4 eggs a day are recommended. You can increase the number after reaching the Intermediate level.

The Closure:

Either gaining or losing weight, it is important to do physical activity. The healthy food should take to get fit and healthy. 

Fill in your calorie goal, protein goal, and all other macro and micronutrient goals.

With these 10 top healthy foods to gain weight and weight quickly and safely, combine weight training to get the best result.

Eat a healthy diet, Exercise regularly, Be Fit. Your right intake will make your health proper.So take the above mentioned nutrition full diet properly.