Some people believe that gaining weight means eating junk food and sleeping like lazy. Unfortunately, this is not as easy as it seems and skinny individuals can explain to you why it is so.  There is a lot of online support and even gymnasiums that can help in reducing weight, but very little guidance is available for those who wish to gain healthy weight. To make life easy, here are four simple tips that can help you gain weight in an appropriate manner, without facing side-effects.

Choose food items that are protein rich

No doubt that meat is the best option when it comes to selecting food items that are rich in protein. But if you are concerned about cholesterol, you can also try other alternatives like milk, eggs, chicken, tuna, tinned, salmon, etc. Even tofu, nuts, beans, and legumes can prove to be a good source for proteins.

When it comes to protein intake, your health expert would calculate the protein RDI and suggest the appropriate amount of protein intake.


Food items with high amount of fats

For optimum health, an individual needs saturated fats, polyunsaturated fats, and monounsaturated fats in equal proportion. Even for energy utilization, great cardiovascular health and hormone production, healthy fats are the most required elements.

You should also include medium chain fatty acid rich ingredients like ghee and butter in your diet. Ask your cook to add flaxseed oil and virgin olive oil while cooking.

Junk food might not prove to be helpful

Junk food and weight gain have always been associated with each other. Whenever you discuss weight gain plans with your friends and colleagues, someone will definitely suggest eating more of junk food. But remember, such food consists of just pure calories and nothing else in most cases.

Muscle size should also increase along with fat. Junk food can be enough to make you fat, but eating high carb-containing food items like oatmeal, wholegrain bread, whole wheat pasta, sweet potato, and brown rice can prove to be helpful in increasing muscle size as well.

Keep on eating after regular intervals

Experts seem to be divided on this point, but a considerable percentage of them recommend their clients to keep on eating something after every three hours.  More than 50 percent of your calorie intake is spent on BMR. Thus, in order to build one pound of muscle, your body would require 3500 calories. Eating an appropriate type of food item after every three hours can ensure that your body has the necessary amount of calories and proteins.

Just like losing weight, even gaining weight requires appropriate planning and professional guidance. Create a list of healthy food items recommended by your health expert and make sure that you have all the required foods in your refrigerator at all times.

There are several other tips for individuals who wish to know about how to gain weight fast.  You can take a look at expert’s suggestions that are derived after carefully researching on this topic.