Understanding calories to gain weight
If you really want to gain weight fast and as quickly as possible you need to know something about calories and how much of them your body needs in a day. Knowing the exact amount of calories the foods you eat contain is the fast step towards gaining or maintaining your weight.
What are calories and how much does your body need in a day?
Calorie is a measure of energy expenditure. The average person is said to require 2000 calories in a day to maintain weight. If you want to gain weight fast you most likely need more than the average that is required to maintain weight. The number of calories in a meal you take is a measure of the energy stored in that particular food. Calories are extracted from the foods we consume. If you consume a gram of fat the body extracts 9 calories out of it. The body also extracts 4 calories each for every gram of proteins and carbohydrates we consume.
You need to consume 3,500 more calories than you burn in order to store one pound of fat. For instance, let's say that you are burning EXACTLY as much as you eat. You are not gaining or losing weight. If you don't change anything else, except eating an donut that has 300 calories in it every night, you will gain 1 pound of body weight in 12 days (3,500 divided by 300). If you eat two donuts every night, you will gain one pound in 6 days.
What you need to do to gain weight fast
There are definitely many different ways to gain weight fast and each has its advantages and disadvantages. However, this article will concentrate on two important areas which are;
- Diet/foods/drinks you consume
- Taking supplements/boasters/reinforcements
Diet is the most important thing when it comes to gaining weight fast. Feeding yourself well is a prerequisite to gaining weight. You need to feed yourself with the right kind of foods and drinks that contain the required number of calories and nutrients. For you to gain weight you need to have excess/supplies calories in your body. In other words you should eat more foods that will enable you or make it possible for your body to burn calories for energy while at the same time remaining with extra calories that will increase/maintain your weight.
You strategy should involve taking a well balanced diet that contains all the food types that the body needs for healthy functioning. Consumption of lean proteins and complex carbohydrates is encouraged for you to gain weight the healthy way and quickly. In trying to gain weight quickly you not only need to consume foods which are very rich in calories but are also nutritious.
To start your journey of gaining weight easily on a positive note you need to know/have an idea of your body’s daily calories intake. You need to determine the actual number of calories your body takes for a particular day and after that is when you can know the actual steps you need to take to gain weight quickly. To know your daily calories intake do the following;
- List all the foods you normally take and the respective number of calories each of them contains. Do this for seven consecutive days
- The next thing you need to is to divide the total number of calories for the week by 7
- You should then be able to get the average number of calories your body intakes in a day. As an example let’s say you got a figure of 2000
- In order to gain weight you need to increase the above number of calories. You may aim at 2500 calories in which case you need to work out on a plan that will make you get 500 more calories in a day
How do you increase the daily calorie intake?
The easiest way to increasing your daily calorie intake is by making adjustments to your diet and concentrating more on taking foods which have more calories in them as compared to those you were taking before. Junk food is considered to be the number one source of high calories that will obviously increase your weight but nutritionists don’t recommend them for couple of reasons including;
- They are temporary weight gaining foodstuffs which means they can easily and effortlessly make you gain weight as fast as possible but their shortcoming is that they don’t help you maintain that weight you have so far gained
- They are not healthy to consume because they contain too much sugar or chemicals which may harm your body in the long run
Besides junk food, what are the best foods to gain weight?
The right foods for healthy weight gain are those that contain a lot of vital nutrients while at the same time being rich in calories. Complex carbohydrates fit the bill very well and they can be relied upon for healthy weight gain. Below is a list of nutritious and high calorie foods that could help you in increasing your weight easily and quickly;
- Whole grains such as rice and barley
- Breads like bagels.
- Pasta. Pasta is obviously a very light meal that doesn’t last long in the stomach but the only thing that is for sure is that it contains a lot of calories
- Dried fruits are also rich in calories
- Oils such as olive oil
- Root crops like cassava, yam and sweet potatoes
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Taking supplements to help in gaining weight
Taking supplements is also a good way of gaining weight quickly. Taking a well balanced diet is a prerequisite to gaining weight fast but supplements also do help. Supplements are vital in helping your body absorb nutrients from the foods you take. A probable reason as to why most underweight people struggle to gain weight is the inability of their bodies to absorb nutrients from the food. They could be taking the recommended foods with the desired number of calories but their problem of not being able to gain weight no matter what they do may lie in the fact that their bodies don’t absorb nutrients from the meals.
Taking supplements could help your body absorb nutrients from the meals you take and you will not have a difficulty in gaining weight. Supplements are like catalysts that help the body in nutrients absorption and if you want to gain weight fast you might find it useful to take them. Below are 3 vital supplements that could help you gain weight easily.
Creatine is one of the best body building supplements. It increases muscle size while at the same time boasting your overall strength. Creatine has for very long been used by people who are desperate to gain weight and it has been proved to have many useful benefits. Be warned however, that not all people respond to creatine the same way. Some people see fantastic results, while others don't. Also, taking creatine requires a large consumption of water as well.
Glutamine is also another important supplement for gaining weight. This vital and indispensible amino acid is required by all the muscles of the body and helps you build muscles. It can be found in meat, fish and some vegetables. Your body produces enough glutamine on its own but some factors like stress, injury and infections can lower its level in the body and when that is the case you need to take its supplements. If you are serious about gaining weight, this is a must have for your regimine.
Whey protein is the best source of protein which is needed for body building and gaining weight. It provides the body with maximum number/amount of amino acids required for muscle building and gaining weight. It's cheap and effective at building and maintaining muscle mass. The taste can be a little gross, however, so make sure you get one that you like.
There are also many other supplements on the market to boost your appetite and help you gain weight. There are several Amazon links to them throughout this article. Again, find something that makes you feel comfortable and stick with it. Just because something worked for someone else, doesn't mean that it will work for you. Trust your instincts but don't be scared to try something new.
HealthDear on August 29, 2018:
Very Nice information :)
Matt Reynolds on October 12, 2016:
Great information! This is truly a problem that not enough people are addressing. Along with the posted foods, I would even recommend different kinds of nuts and butters. Peanut butter, for example, offers 90+ calories per tablespoon.
ThoughtsWriter from America on May 30, 2014:
Thanks for the interesting perspective. Most people totally ignore this aspect of health.
Andme26 from Earth on March 01, 2014:
peachy from Home Sweet Home on June 14, 2012:
This is an interesting hub. Most hubs are about losing weight but yours is the opposite. Frankly speaking, I have been searching for this hub a long time. My hubby wants to gain weight and now I know how. Thanks a million!