While many people are looking to lose weight, others would like to gain weight fast. There can be several reasons for this, the main one being most often to maintain a healthy weight and to stay in good health. Men or women: we are not all equal when it comes to weight gain. Research is therefore looking at solutions adapted to all, and others concerning more specifically men or women. We reveals the keys to gain weight naturally.
How do you know if you are too thin?
The body mass index (BMI) gives a first indication. To calculate yours, just divide your weight (in kilos) by your height (in m) and divide the result again by your height. For example, if you weigh 50 kilos for 1.60 m, your BMI is equal to: (50: 1.6): 1.6, which is 19.5. (calculate your body mass index here)
According to the World Health Organization, a healthy weight compatible with good health corresponds to a BMI of between 18.5 and 25. Beyond that, you are overweight and below that, you are thin. There is a small margin, however: for people who have always been plump, a BMI of between 25 and 27 is acceptable. For people who have always been ultra thin, a BMI of 17.5 (or 45 kilograms for 1.60 m) is nothing to worry about.
In contrast, under the age of 17, following rapid weight loss, we are talking about undernutrition, the severity of which increases with lower BMI.
The measurement of body composition gives a second indication, allowing to know if the fat mass or the lean mass is affected. Family impedancemetry scales (which work based on the ability of lean body mass to conduct electric current) are not very accurate, but they do identify a trend.
The lower the muscle mass, the more health risks associated with losing weight. Muscle wasting is often seen with the naked eye, especially in the legs (quadriceps muscles).
What’s the causes of thinness
We talk about constitutional thinness for people whose weight is stable and who have always been very thin, with an unbroken weight curve when they were children or adolescents. Often, other family members are affected. For Pr Bruno Estour, of the endocrinology, metabolic diseases and eating disorders department at the Saint Etienne University Hospital, genetic factors are probably at play. This doctor, who has been following with his team of women for years ” naturally “lean (whose BMI is sometimes just equal to 15), finds that the latter have a completely normal energy intake. Compared to control women whose BMI is between 19 and 22, they have a slightly lower fat mass, but especially a reduced muscle mass and bone mass, which increases their risk of fracture in the medium to long term.
Too low a weight can also be the result of weight loss, whether voluntary or not. In the case of anorexia nervosa, a diet that is too restrictive, sometimes justified by a few initial curves, results in excessive weight loss. The desire expressed by the young girls or women concerned to put on weight, often motivated by remarks from those around them, is opposed to a distorted view of body image, with the feeling of always being “fat” 3 . Other diets, too strict and monotonous, followed for health reasons (familial hypercholesterolemia, diabetes, irritable bowel syndrome, high blood pressure), can induce involuntary weight loss.
The same is true of emotional shocks, which suppress the appetite via the stress hormones released. Many diseases (celiac disease, Crohn’s disease, hyperthyroidism, infectious diseases, cancers, etc.) make you lose weight despite normal-calorie meals, inducing poor assimilation of energy nutrients or increasing metabolism, in other words causing more calories to be burned than usual. If you notice that your weight is decreasing even though you are not on any diet, consult your doctor promptly to investigate the cause.
What consequences on health?
The consequences on health are less in the event of constitutional thinness, which however exposes to osteoporosis, even to a depression.
In other cases, the thinness leads to impaired fertility. Too low reserves and / or an insufficient intake of energy and lipids (fats) induce amenorrhea (absence of periods linked to an interruption of the ovarian cycle) which is accompanied by an increased risk of osteoporosis due to estrogen deficiency. Fortunately, returning to a healthy weight can restore fertility and reactivate bone mineralization.
How To Gain Weight Fast?
Choose nutritious carbohydrates such as brown rice and other whole grains. You can also increase calories by fortifying healthy side dishes with nuts, seeds, toppings and cheese. This will help your body get as much food as possible while you deal with a decreased appetite.
Eat plenty of high-calorie foods such as protein-rich meat, healthy fats and whole grains. Instead of eating empty calories from junk food, eat nutrient-rich foods. To gain weight faster, eat high-calorie, nutritious foods such as nuts, raisins and peanut butter.
The only difference is that you have to eat more than the average person to get that much weight. Most guys need at least 2,500 calories a day to maintain their body weight. A guy who weighs 90 kg and probably wants to gain more weight does not gain weight if he consumes 3,000 calories a day.
Most people do not gain muscle weight by gaining fat. If for every pound of muscle you gain a pound of fat, you need to eat more calories than you burn. You can’t lift weights and you can’t lift excess food that you eat and store as fat.
To gain weight, you need to absorb more calories than your body can burn through nutritious food. It is easier to lose weight if you eat foods which contain more calories per serving. The ideal excess comes from unhealthy and processed foods, but most of the weight you gain will come from fat.
The amount of food you eat will be an important factor if you want to lose weight, but the quality of your choices are also worth paying attention to. Not all calories are created the same way, and some foods are more nutritious than others. If you want to reach a healthy weight quickly, overeating low-calorie foods is not the answer.
Whether you’re an underweight, tired, lean guy at the gym or anything in between, the primary nutritional strategy for healthy weight gain remains the same: Eat enough, the right kind of food, and put on weight quickly. Whether you have a high metabolism, suffer from a disease, have difficulty getting enough to eat every day or want to gain muscle mass, we will help guide you through the Dos and Don’ts to gain weight in a healthy way. Start a healthy weight gain with the following tips for eating nutritious, nutritious foods.
Marjorie Nolan, MS, RD, RD, spokeswoman for the American Dietetic Association says that weight gain is harder for some people than for other men. While exercise and your nutrition efforts are important if you want to achieve your weight loss goals, there are a number of factors that can cause weight gain that often go unnoticed. A poor diet can cause health problems, whether you are thin or fat.
With so many simple options, such as fast food, candy and lemonade, providing quick calories, you can easily gain weight and serve as a concomitant health condition.
Healthy, high-protein foods that can quickly help you lose weight include low-fat dairy products, lean meats, nuts and seeds. If you are trying to increase, lose or maintain your weight, a balanced diet is essential with fruits, vegetables, protein and cereals as well as appropriate amounts of vitamins and minerals. Nuts, seeds and nut butter like peanut butter and almond butter are a good choice for high calorie foods for weight gain.
Consider smaller meals throughout the day to increase your calorie intake. One way to eat more calories and feel fuller is to eat high-energy foods, said Jaime Gnau, RDN, a clinical assistant professor of biomedical sciences in Missouri State University’s nutrition program, to get more calories per gram.
You may think that staying sedentary will help you achieve your goal but fitness is crucial, especially if you want to gain muscle weight. Try to avoid intense cardio such as running, as it burns extra calories than you eat, and can prevent weight gain. Too much aerobic exercise can burn calories without working towards your weight goal, so strength training can help.
You can increase your body weight by gaining muscle mass, fat deposits or accumulation of body fluids. If you are underweight, the health benefits of gaining weight have yet to be determined, but your doctor may recommend that you eat more nutritious foods to help you gain weight. It is particularly dangerous for people with eating disorders to gain weight too quickly.
The only way to gain weight quickly is to consume more calories over a certain period of time than the body can burn in a day .
The amount of calories you add to your estimated weight weight depends on your initial fitness level and body composition. Take a calorie calculator as a guide. Calories in foods vary due to the way your body uses them. If you know your daily energy expenditure (500 calories) for weight gain, you will know how many grams of protein you need to consume every day and the rest of your daily calories from carbohydrates and fat.
As you can see, you can get an additional 500 calories from healthy fats by eating lots of heart-healthy fats such as nuts and adding olive oil to your meals.
Focus on plants that promote appetite to gain weight fast
Certain plants have the ability to whet your appetite. If you miss it, gaining weight can be difficult. So bet on these few plants, especially in the form of food supplements, to eat with a greater appetite!
Fenugreek is a leguminous plant known for its ability to stimulate the appetite of people who consume it (Therapeutic applications of fenugreek. Basch E, Ulbricht C, et al. 2003). You can integrate it into your diet or consume it as a food supplement. In addition to stimulating the appetite, fenugreek strengthens the body of people with anemia, anorexia or depression.
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Among the foods that can whet the appetite is ginger. The latter stimulates the appetite, aids digestion and can also treat digestive disorders. For this same purpose, we can also use oregano and gentian. Plants contain relatively powerful active ingredients. They are not all suitable for all consumers. Use them with caution and don’t hesitate to ask your doctor for advice.
Some cooking tips for healthy weight gain
To gain weight, you will have to increase your intake of good calories. Use oils to fry your foods, add vegetable margarine (rich in good omega-3 and omega-6 fatty acids) to your starches, and season your dishes with rich, healthy oils. For breakfast and as a snack, spread your bread with honey, fruit jellies, organic jams, margarine without trans fat, cheese or peanut butter. If you don’t eat in the morning, don’t neglect snacks and catch up during the day, even if breakfast is essential!
In the same logic of rapid weight gain, you can bet on a few cheat meals during the week (high-calorie meals), and drink healthy drinks. In your casseroles, soups and stews, you can add pumpkin seeds, tofu or pine nuts.
How to get fat fast? Here are some high calorie foods and nutritional strategies that will help you gain weight gradually. On the contrary, you will find in this sheet the mistakes not to make if you have a fast metabolism.
High-calorie foods to include in your menus to gain weight
The following foods should be included in your menus to gain weight. They make it possible to bring more calories to the body without increasing the volume of the meals. This part also presents some nutritional strategies to put in place as part of the high-calorie diet.
High energy density foods
The energy density of a food defines the amount of calories per gram of that food. Energy density is influenced by the water, fiber, sugar and fat content of the food. Water and fiber decrease energy density, while fats and sugars increase it.
With a high energy density diet, more calories are consumed for a certain volume. For people looking to gain weight, it is essential to choose foods with high energy density.
Here is a table of high energy density foods to include in the high calorie diet:
Categories Foods to eat
Nut, olive or cheese bread
Milk and alternatives
Whole milk yogurts
Meats and substitutes
Fatty fish (tuna, salmon, sardines, etc.)
Homemade cookies and cakes