HOW TO GAIN THE WEIGHT FAST SAFE AND HEALTHY

 If you want to gain weight healthily, opt for nutrient-dense foods and beverages, like nuts, dried fruit, high fat dairy products, meat, and shakes.

Which food is best for weight gain?

If you’re looking to gain weight, it’s very important to do it right.

Consuming soda, donuts, and other junk foods may help you gain weight initially, but it can increase your risk of heart disease, diabetes, and cancer (1Trusted Source, 2Trusted Source, 3Trusted Source).

A healthy approach to gaining weight involves gaining a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat (4Trusted Source).

A recent animal study suggests that belly fat may be correlated with increased cancer risk (5Trusted Source).

A high percentage of body fat also increases your chances of developing type 2 diabetes and other health problems, even if you are not overweight (6Trusted Source, 7Trusted Source).

To gain weight safely, focus on eating more nutrient-dense foods and living an overall healthy lifestyle that involves exercising, getting enough sleep, and reducing stress, if you can.

This article outlines simple strategies to quickly gain weight — without increasing your risk of disease.

SUMMARY

It’s important to eat mostly healthy foods even when you’re trying to gain weight.

Why is gaining weight important?

Many people in the United States are underweight (8Trusted Source, 9Trusted Source).

Some individuals may be naturally underweight due to genetics or a fast metabolism. Being underweight may also indicate poor nutrition or underlying health conditions (9Trusted Source).

Additionally, many people who are not clinically underweight may still want to gain muscle and put on weight for other reasons.

Whether you’re underweight or attempting to gain muscle weight, the main principles are the same.

What does it mean to be ’underweight‘?

The clinical definition of underweight is having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health (10Trusted Source).

However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account.

People can have different BMIs and body types and still be healthy. Being underweight according to this scale does not necessarily mean that you have a health problem.

According to the Centers for Disease Control and Prevention (CDC), being underweight is about twice as common among women compared with men. In a U.S. survey that grouped participants into men and women, 1.3% of men and 2% of women 20 years and older are underweight

What does it mean to be ’underweight‘?

The clinical definition of underweight is having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health (10Trusted Source).

However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account.

People can have different BMIs and body types and still be healthy. Being underweight according to this scale does not necessarily mean that you have a health problem.

According to the Centers for Disease Control and Prevention (CDC), being underweight is about twice as common among women compared with men. In a U.S. survey that grouped participants into men and women, 1.3% of men and 2% of women 20 years and older are underweight

SUMMARY

Being underweight is defined as having a body mass index (BMI) below 18.5. It’s more common in women.

How can I gain weight without eating too much?

To gain weight, you’ll likely need to consume additional calories.

You can avoid overeating too much and make sure that the excess calories go to your muscles instead of just your fat cells by starting a resistance training program.

Resistance training, or strength training, includes bodyweight exercises and free weights. Resistance training leads to muscle hypertrophy, which increases muscle mass (34Trusted Source).

Combining protein supplementation with resistance training can promote additional gains in lean body mass beyond those gained by resistance exercise alone.

One study found that protein supplementation during resistance training for six weeks increased lean mass growth by 27% in healthy adults

The bottom line

There are many reasons for wanting to gain weight.

It’s important to do so by eating nutritionally-dense foods and building lean muscle mass.

Changing your weight is a marathon, not a sprint. It can take a long time, and you need to be consistent if you want to succeed in the long run.

If you’re having trouble gaining weight despite trying the strategies discussed above, it’s important to talk with a doctor or dietitian. A dietitian can help you employ eating strategies that may help you reach your goal.

Just one thing

If you may have an undiagnosed condition that’s causing your weight loss, it may be best to talk with a doctor before trying to gain weight using the tips above.