Skinny guys! If your body shape makes you feel embarrassing, unconfident, and shy in many cases or when showing your body, if your thin body prevents you from wearing beautiful and sexy outfits, and you are seeking for some simple-but-effective ways to gain weight, you have found the right site. This article is going to give you many natural ways to gain weight and look more beautiful, sexy or appealing.
Skinny body does not mean the adverse health, but it can make you look more attractive and make you feel self-confident in daily life. One primary and vital principle in gaining weight is eating more calories than the amount your body burns. But, to know how to eat correctly to gain weight naturally, continue to read this article.
Eat More Food
To gain weight, the number of calories you eat need to be higher than that you burn. You should analyze your diet and calculate how much calories you take and burn every day. Then, determine the number of calories your body needs to gain weight. After that, consistently consume more calories.
You should consume about 16kcal/lb of your body-weight to maintain the weight. According to a proper calculation, a 135lb/60kg skinny guy needs to eat about 2112kcal per day. It could be not 100% accurate. To gain weight, you should take another 500kcal per day. For example, a 135lb/60kg skinny guy should eat about 2612kcal each day to be bigger. If you only want to gain weight without caring about gaining some further belly fat; you can add 1000kcal per day to your diet. However, extra 500kcal/day would be an ideal beginning to let your body have time to adjust with new food amount.
You need to strictly follow this process and keep eating more food every day to maintain the determined calorie intake. If today you consume 3100kcal, but in the following days, you only consume 1500kcal, you can hardly gain weight. In the beginning, it can be a little struggling to eat more food than usual, but you will gradually get used to it as your stomach will stretch out and adjust with new food intake.
You should weigh yourself every week to check the progress. You should schedule to track the progress, for example, at 7 a.m. every Sunday, right after waking up. Avoid weighing every day as your weight changes every day based on the content of your stomach or bowel, salt intake, water intake, etc. So, it can make you confused.
Set a goal to gain 0.5kg/lb per week. In the first week, you will notice to gain weight fast, but it is not real lean muscle but the increased content of stomach/bowel and extra water. You can achieve maximum 0.5lb of real lean muscle per week only. Track your progress and find out whether you gain weight. If yes, continue eating the set amount of calories. If not, you should increase the calorie intake. You can add another 500kcal to your daily diet and check the result. Keep doing this until your weight increases.
When your body has adjusted with the increased food intake, you can gradually add further calories as the calorie intake making you gain the first 10kg/20lb will not help you achieve another 10kg/20lb. When you become fat, your body will burn more calories than when you are skinny, so, you need to eat more to keep gaining weight.
Eat More Protein
Each pound of your body weight demands for 1 gram of protein to build muscle and recover well. So, a 60kg guy should eat 135 grams of protein a day. You can get enough protein from some best protein sources every meal, such as chicken thighs, chicken breast, chicken wings with skin, whole eggs, yogurt, milk, cottage cheese, mackerel, tuna, sardines, salmon, steaks, ground beef, bacon, and pork sausage.
Healthy fats and carbs are also necessary for gaining weight. More than 20% of your daily calorie intake should come from healthy fats. Fat is an excellent source of calories as each gram of healthy fat will provide you with nine calories. And the rest of it comes from quality carbs – another calorie-dense source like veggies, fruits, grains, etc.
Some recommended calorie-dense veggies and fruits that you should eat in the daily meal are the banana, grapes, avocado, pineapple, orange, pear, sweet potato, and potato. Some carbs and grains providing you significant amounts of calories are brown rice, quinoa, white rice, pasta, and wheat bread.
You can also get a considerable amount of calories for healthy fat in some foods, such as nuts and legumes like peanuts, almonds, pistachios, peas, black beans, peanut butter, diary-like butter, whole milk, heavy whipping cream, cream cheese, string cheese, and some oils and misc like olive oil, coconut oil, frozen pizza, McDouble, beef and bean burrito.
- Eat More Meals
As the calorie intake increases, you should divide it into more meals. If you need to eat 3500kcal/day, you should eat five meals of 700kcal instead of 3 meals of 1150kcal. When your stomach gets used to your small food intake for a long time, it’s hard for it to digest a bigger meal for the first time and makes you feel uncomfortable. So, divide this significant amount of food into small meals to absorb nutrients well and comfortably.
You can start with an early breakfast in the morning. Missing breakfast is also a cause of a skinny body. For example, you can eat your breakfast at 7 a.m. with milk, yogurt, raisins, and oats. At 10 a.m., you can have a snack of banana and mixed nuts. Have your lunch at 1 p.m. with pasta, parmesan, and chicken. At 4 p.m., you can have another snack of dried fruits, and have dinner at 7 p.m. with steak and potatoes. You need to sleep 8 hours per day, so, you have 16 hours to eat. Spread your meals over that time and let your stomach rest 3 hours in between.
- Eat Calorie Dense Foods
Although vegetables are healthy food, they are not a great source of calories. You can only take 25kcal from 100 grams of salad while 100 grams of pasta supplies you 380kcal – 15 times more. Eating calorie rich foods will help you get enough calories to gain weight more accessible and faster per food serving. It also means that you can get more essential calories from less food.
The most calorie rich sources are fats and carbs. However, you should eat enough veggies every day to have good health when gaining weight. Some most calorie dense foods are nuts, dairy, grains, dried fruits, fats, meat, fatty fishes, potatoes, yams, sweet potatoes, etc. Junk foods are also rich in calories. You can gain weight by eating McDonald’s, chips, fries, ice cream, cookies, kebabs, etc. But junk foods are unhealthy, so it’s not a long-term choice.
Eating more caloric dense foods helps you gain weight fast, but if you do not eat healthily, you will not provide your muscles with enough essential nutrients like minerals and vitamins for recovery. Also, you can only increase your weight, but not strength.
- Drink Mass Gainer Shakes
Try drinking your food by blending it into liquid form to digest the food better and faster because mixing food helps to release the nutrients better than solid food. Moreover, liquid food won’t make you feel full, so, you can eat more food and meal in a day to gain weight faster. You can drink mass gainer shakes, which is very easy to make and provides a lot of calories, even up to 1000 calories.
There is a simple recipe of homemade mass gainer shake which can provide you with 1048 calories. Blend a banana with 100g oats and 300ml of whole milk, one tablespoon of peanut butter and two scoops of whey protein. Drink it as your breakfast, and you get about 1/3 required daily calorie intake. You shouldn’t take gainer supplement as they usually contain cheap sugars which are dangerous for your health. You can mix regular whey protein with milk and oats instead, which is not only less expensive but also healthier as it provides you with essential nutrients like minerals, fiber, and vitamins.
If you have no time to make the mass gainer shakes, you can drink whole milk, which contains 600kcal and 33g protein per liter. It’s a simple, practical, and tasty food for gaining weight.
- Treat Food Like Training
For a lot of skinny guys, eating is also a hard mission, even harder than training because you only need to train about three times per week while you have to eat about 3 – 5 meals of 700 – 1000 calories consistently seven days per week. During this process, you even cannot stop for the 1-day break. Moreover, you can do the same exercises every week while it’s quite hard to eat the same things every day. When getting bored with the old diet, you can change a different one, containing the same amount of calories to continue. Remember to prepare your food in advance so that you can eat during the day.
Besides eating, you should also train to gain weight healthily and actively. By practice, the calories you take from eating will be transferred into lean muscle instead of fat. So, training helps you get the healthy weight. Eating provides you with calories to gain weight, and your body stores these calories in fat, usually around your belly. Training, on the other hand, use the energy from food to boost the muscle building process and help you gain weight healthily.
Some exercises you can do to build muscle are bench press, overhead press, deadlifts, chin ups, pull ups, squats, and dips. Keep training regularly, lift weights more, push yourself and get stronger, you will possibly gain weight soon. While training, you should also track your progress. You should allow your muscles to rest for at least 48 hours in between. During this time, let eat more calories to help your muscles recover and rebuild stronger and more prominent. Besides, sleep enough. You need to sleep at least 7 hours per day and 8 – 9 hours at maximum.
The article has given you some essential and useful tips to gain weight correctly and healthily. You should eat, train and rest adequately and correctly to put on weight fast. You also need to have a right calculation and plan to follow and track your progress to determine whether you go the right way or not. Hope with these tips and principles, you can gain weight quickly and healthily, and you will have an appealing and sexy body.
This guest post is by Emily Pham, a blogger with many years of experience in searching the best natural home remedies for beauty and health issues. All contents provided are for informational and educational purposes. We recommend you consult a healthcare professional to determine which method is appropriate for you.