How to gain weight fastest and most effectively

Healthy weight gain can be achieved through a scientific diet and reasonable exercise. The main methods include increasing calorie intake, choosing high nutrient density foods, regular strength training, improving digestion and absorption function, and adjusting lifestyle habits.

1. Increase calorie intake:

Create a daily calorie surplus of 300-500 calories, and prioritize healthy high calorie foods such as nuts, avocados, and whole milk dairy products. Three meals can be adjusted to 5-6 meals, and yogurt with granola cereal, peanut butter sandwiches, and other snacks can be added during the main meal. Avoid relying on fried foods or sweets to increase calories, as these foods may cause metabolic disorders.

2. High nutrient density foods:

Choose high-quality protein sources such as salmon, lean beef, eggs, etc., and pair them with compound carbohydrates such as brown rice and oats. Ensure a protein intake of 20-30 grams per meal, which helps with muscle synthesis. Avocado, olive oil and other healthy fats can increase the energy density of meals, while supplementing micronutrients such as vitamin E.

3. Regular strength training:

Perform resistance training 3-4 times a week, focusing on practicing compound movements such as squats, hard pulls, and bench presses, with 8-12 repetitions per group to achieve muscle micro injury status. Timely supplement whey protein and fast carbon after training to promote excessive muscle recovery. Avoid excessive aerobic exercise that burns calories.

4. Improve digestion and absorption:

For those with indigestion, digestive enzyme preparations can be supplemented, and drinking apple cider vinegar before meals can stimulate gastric acid secretion. Probiotic foods such as kimchi and yogurt can optimize the gut microbiota. Chewing slowly and avoiding drinking water during meals can improve food utilization. If necessary, it is necessary to investigate absorption disorders such as lactose intolerance.

5. Adjust lifestyle habits:

Ensure 7-8 hours of deep sleep, during which growth hormone is secreted most vigorously. Reduce caffeine intake and avoid excessive secretion of stress hormone cortisol, which can lead to muscle breakdown. Smoking cessation and alcohol restriction, both nicotine and alcohol can inhibit nutrient absorption and protein synthesis. The weight gain process requires continuous monitoring of changes in body fat percentage. It is recommended to weigh once a week and record the circumference. Muscle growth at a reasonable rate of 0.5-1 kg per month, excessive weight gain may accumulate excess fat. Consult the nutritionist to develop a personalized plan. Those with basic diseases such as hyperthyroidism and diabetes need to treat the primary disease first. Cooperate with hand training such as push ups, pull ups, and other home exercises to gradually increase exercise intensity. Maintain dietary records and analyze nutritional gaps, and use medical nutritional supplements under the guidance of a doctor if necessary.