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Gain weight fast

Gain weight fast

The effects weihgt dietary improvement weighh symptoms of depression and anxiety: A meta-analysis of randomized controlled trial s. Creatine and ATP production the internet, fats you will Daily caloric needs many diet plans Gainn weight loss. Weigght means you are not taking in enough vitamins and minerals from your food. For example, start with more calorie-dense options such as meat and sliced avocado before moving on to high-fiber foods such as raw vegetables. They are also rich in flavour and taste. Nusbaum said other symptoms to look out for are muscle weakness, constantly feeling cold, bloating, and constipation. Sleep deprivation can also affect your decision-making.

Gain weight fast -

Instead, use this as a great opportunity to get more protein and healthy fats into your day. The best way to gain weight fast is to focus on gaining muscle, which requires physical activity at least five times per week. If you want to gain weight and muscle naturally, you need to make some changes to your diet.

Focus on getting the healthiest foods that supply macronutrients : fats, protein and carbohydrates. Limit the amount of aerobic exercise you do in a day. Cardio workouts burn a lot of calories and work against your weight gain goals, so instead of long runs, take shorter walks to help you bust stress and increase you appetite.

Another option for cardio is to do burst training, which involves exercising at 90 percent to percent of your maximum heart rate for 30—60 seconds and then resting for 30—60 seconds.

Burst training at home will help you build muscle quickly. Try doing jumping jacks, squats and high jumps to get your heart going. Focus on strength training, which includes lifting weights and strengthening exercises like CrossFit workouts , yoga and barre.

When training with weights, do six to 12 reps five days a week for about an hour. This will help you gain weight by putting on muscle. A study published in Current Sports Medicine Reports indicates that inactive adults experience a 3 percent to 8 percent loss of muscle mass every decade.

Ten weeks of resistance training proved to increase lean muscle weight, improve physical performance, improve cognitive abilities, enhance cardiovascular health and increase bone mineral density.

Strength training can also ease discomfort associated with arthritis, reduce lower back pain and reverse specific aging factors in skeletal muscle. Want to know how to gain weight fast for women? Studies show that it improves the physical, emotional, intellectual and social wellness of women.

Strength or resistance training helps women and men build lean muscle, maintain their strength, and improve their agility and flexibility.

Of course the occasional treat is OK, but most of your food choices should be nutrient-dense, fresh, unprocessed and in their whole, natural states. To keep the weight on in a healthy manner, continue to consume more calories than you burn in a day. Focus on eating smaller meals more frequently so you never feel overly full or bloated, and use snacks as a way to bring in more nutrient-dense calories.

Add a quality protein powder, kefir or probiotic yogurt, leafy greens, avocado, fruit, and coconut or almond milk. This will give you an extra boost of protein, carbs and healthy fats. Finally, keep moving. Keep up with your strength training and light cardio workouts.

This will ensure that you continue to build or maintain muscle, not lose it. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Nutrition Dr. If you don't have a clue how many calories you burn per day, use an online calorie calculator to figure that out.

Next, build a diet plan that exceeds that value. Adding roughly calories each and every day—ideally with energy-dense foods and snacks—should give you the extra calories you need to increase your weight. If you want to gain weight , eat smaller, more frequent meals throughout the day and use toppings gravies, chopped nuts, ranch dressing to add calories without bulk.

To get your weight gain strategy started, here are 10 nutritious, high-calorie but still healthy foods to add to your list:. Bread and cereals, in general, are good sources of complex carbohydrates , such as starches and fiber that provide energy for your body. These are the types of carbs that are metabolized a little more slowly than simple carbs like sugar.

Bagels just happen to be extra calorie-dense. While one slice of white bread has about 70 calories, one small bagel has over calories. Extra-large coffee shop bagels can have well in excess of calories. Top your bagel with some nut butter about calories and fruit spread about 50 calories and you'll have yourself a tasty, energy-packed mid-morning snack that totals — calories.

Keep in mind that peanut butter is just one nut butter to try. You can experiment with other types of nut butter including almond butter or cashew butter. You can also try seed butters such as tahini or sunflower seed butter. Pasta is another calorie-dense source of carbs that provides an ideal base for any number of meals.

Simply add the sauce and you're ready to go. Two cups of cooked spaghetti has almost calories. A cup of bolognese sauce adds no less than calories.

Sprinkle two tablespoons of parmesan cheese on top for another 45 calories, and you'll find yourself with no less than calories in one meal. Give yourself a quick calorie boost by eating a handful or two of dried fruit. They have less volume than their fresh counterparts, so you can eat more in one go without feeling stuffed.

For example, one cup of raisins has around calories compared to a full cup of fresh grapes, which has about 60 calories.

Raisins are probably the most popular dried fruit, but you can also try dried berries, apricots , apples, cranberries, and even tropical fruits. Adding extra fat to your food is an easy way to add calories, but you want to be sure to choose the fats and oils that are good for you. Olive oil is rich in healthy monounsaturated fats and can add calories and flavor to pasta, bread, or vegetables.

Canola oil is a great source of omega-3 alpha-linolenic acid or ALA and monounsaturated fats, making it a terrific, all-purpose cooking oil. Walnut and grape seed oils are lighter in flavor and perfect for dressing salads. Avocados are rich in monounsaturated fatty acids. plus they have vitamin K , potassium, and fiber.

One avocado has more than calories, so it's a good way to add extra calories without sacrificing nutrition. Add avocado slices to your sandwiches or make guacamole to serve with baked tortilla chips. You can also add guacamole to soft shell tacos or burritos. You might also want to try adding avocado to your favorite smoothie recipe.

The mild flavor mixes well with ingredients like berries or chocolate. Nuts and seeds contain polyunsaturated fats that add healthy calories to your diet. Brazil nuts , almonds, walnuts, pecans, cashews, sunflower seeds , flax seeds , and pumpkin seeds are all good for you.

Eat roasted nuts and seeds by the handful or sprinkled chopped nuts on top of ice cream, yogurt, or salads. If you're not keen about snacking on nuts, you can pack in extra calories with nut butter. One tablespoon of peanut butter , for example, has about calories.

Make your own granola with any combination of dry whole-grain cereals, nuts, seeds, and dried fruits. Store your granola in an airtight container and serve it for breakfast. Pack some granola into small plastic containers that you can take with you on a busy day.

For more flavor and calories, add dark chocolate chunks or peanut butter chips. By having granola always on hand, you can constantly nibble and get your calories throughout the day rather than indulging in big meals.

You have an engine, and the thyroid hormone maintains the idling of the engine," Michael Nusbaum, MD , a surgeon and founder of Nusbaum Medical Centers, told Health. One in eight women will develop a thyroid disorder during her lifetime, according to the American Thyroid Association.

Nusbaum said other symptoms to look out for are muscle weakness, constantly feeling cold, bloating, and constipation.

If your doctor diagnoses hypothyroidism, you'll likely be prescribed an oral replacement for thyroid hormone that can alleviate symptoms within weeks. Polycystic ovary syndrome PCOS is another condition caused by out-of-whack hormones.

This endocrine disorder is characterized by an imbalance in the sex hormones estrogen and testosterone women produce testosterone, too, though in much smaller quantities than men do. This disorder, which affects one in 10 women of childbearing age, also disrupts the way the body uses insulin—the hormone responsible for converting carbohydrates into energy, said Dr.

Yep, you guessed it, that means weight gain. When your body becomes insulin resistant, the sugars and starches you consume are stored as fat instead of turned into fuel, explained Dr.

While there's no cure for PCOS, people who have it can manage their symptoms with lifestyle changes and medication. Your healthcare provider will help you find the right method for you. Dealing with anxious or sad feelings by mindlessly munching is something almost all occasionally do.

But either of these mood disorders can make overeating a common coping mechanism, according to a study in the International Journal of Behavioral Nutrition and Physical Activity. Nusbaum gave the example of breaking open a bag of chips. After three, four, then five handfuls, "you're not even tasting the chips anymore, your taste buds are completely saturated with the flavor, but you're still eating, and you're thinking, Why am I still eating?

Depression and anxiety can both bring on fatigue, irritability, and a lack of focus. All three can throw you off your game when you work out or lead you to ditch the gym altogether.

Reflect on your mood over the past few weeks. If you've been consistently down on yourself, on edge, disinterested in things you usually enjoy, or have had trouble sleeping, consider asking your healthcare provider for a referral to a mental health professional.

A mental health professional can help get to the bottom of what's happening. And proper treatment can help you maintain a healthy weight.

A drop in estrogen levels during menopause and perimenopause the years leading up to menopause can cause weight gain, according to a review in Mayo Clinic Proceedings.

In addition, the extra weight associated with menopause tends to accumulate in the abdominal area, specifically increasing the risk of cardiovascular disease and high blood pressure, according to the same review. Eating a healthy diet and exercising regularly can help avoid gaining weight.

Cortisol, nicknamed the stress hormone, is what your body releases in response to overwhelming or dangerous situations, Diondra Atoyebi, DO , a family physician at Piedmont Healthcare in Georgia, told Health.

But when your system makes too much cortisol over an extended period, you can develop Cushing's disease. One unpleasant side effect: Abnormal fatty deposits in the abdominal area and around the face. If you're taking long-term steroids, you're more likely to develop Cushing's disease , said Dr.

Weight gain, especially in the upper body, is a hallmark sign of Cushing's; other symptoms include stretch marks, acne, and easy bruising, according to OHSU Brain Institute.

Depending on the cause, Cushing's disease can be treated in various ways. If you have Cushing's disease, your healthcare provider will help you determine what treatment best suits you. In September , Case Reports published a case of a year-old woman in Singapore who had a pound tumor removed from her uterus after showing up at the hospital struggling to breathe.

To grow so large, the tumor was likely developing inside her for years.

Last Liver detox after chemotherapy November Fsat article was created by familydoctor. org editorial staff and Daily caloric needs by Robert "Chuck" Rich, Wweight. Weight loss is a serious weighg in the United States. Consumers constantly see advertisements and news reports on trendy diets, flashy products, and magic pills promising to help them lose weight. But the reality is that being underweight can cause health problems too. Fat has a bad reputation for causing people to be overweight and develop obesity. Whether Meal prepping for strength training are underweight fxst just tired Daily caloric needs being the skinny guy at wweight gym, the afst nutrition strategies to gain healthy Welght remain the wsight - eat enough food and the right types of food to gain Gain weight fast. Even Gxin putting on weight can feel challenging for some, the process does not need to be complicated. Ignore the bro science and simplify your health goals by focusing your energy on habits that are going to move the needle. Being skinny is one thing, being underweight is another. Just as being overweight can increase your risk of chronic disease and poor health outcomes, being underweight is often associated with malnutrition, poor bone health, and fertility issues 1234.

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Weihht it may seem like an easy solution to reach for a bag of fash chips or sugary ice cream since these foods contain a significant number of calories, they fall short on nutritional value.

Foods rich in sugar and salt can leave you feeling sluggish and bloated. In addition, consuming these foods regularly and in excess may put you at increased risk of developing cardiovascular disease and type 2 diabetes.

Though processed foods are typically associated with weight gain and obesity, they can also lead to chronic health conditions like inflammatory bowel disease IBDautoimmune diseases, colorectal cancer, and mood disorders including anxiety and depression.

Instead, get started with a healthy weight-gaining diet by using the following tips to eat more nutritious, nutrient-dense foods.

Start your day with a hearty breakfast and have an extra slice or two of whole-grain toast with peanut butterwhich is calorie-dense and high in fat and protein. Two tablespoons of peanut butter have about calories. Opt for natural peanut butter brands over options containing added sugar.

Almond butter and other types of nut and seed butters are also healthy choices for gaining weight since they're protein-packed and have plenty of healthy fats. Whole grains are an important source of dietary fiber.

Choose a whole-grain bread that has at least calories per slice. If a bread contains nuts and seeds, it will usually have more calories and healthy fats per serving. We've tried, tested, and reviewed the best whole grain breads. If you're looking for whole grain breads, explore which option may be best for you.

Wash down your nut butter toast with a glass of whole milk for added protein, calcium, and vitamin D. If you don't like cow's milk or choose not to have it, opt for a nut-based milk alternative. It will contain fewer calories, but should still be fortified with calcium and vitamin D, which are important nutrients while you're gaining weight.

Read the Nutrition Facts labels closely to ensure you're consuming real ingredients you can easily pronounce—the fewer ingredients listed, the better. Sugary sodas may be tempting—and while they're high in calories they've got nothing to add nutrition-wise. They're loaded with added sugar, which is linked to an elevated risk of chronic disease.

When it comes to beverages, choose whole milk or fruit and vegetable juices to boost your daily dose of vitamins and minerals. Omelets are usually made with two or three eggs, some cheese, and a variety of added ingredients, so they're already energy-dense.

Add extra calories by using a little more cheese and an extra egg in your omelet. But save room for some healthy veggies like spinach, peppers, and onions, or maybe some mushrooms and tomatoes. Cook your omelet with a tablespoon of avocado oil or extra virgin olive oil.

This will add extra calories and monounsaturated fat. You can also add a dash of whole milk or half-and-half to the egg mixture for even more calories and added creaminess. On the side, try a slice of whole-grain bread topped with avocado for a big dose of healthy fat.

Avocados are widely known as a superfood since they're loaded with healthy fat and fiber and a great source of protein. They're a great choice for a weight-gaining diet. Take your avocado toast game up a notch with a fried or poached egg for a double dose of protein and additional calories.

Many people don't eat enough fruits and vegetables, and although they're lower in calories, you don't want to give them up since they're also an important part of a balanced diet.

Boost your snack-time calorie intake by slathering some almond, peanut, or cashew butter on apple slices. You'll get plenty of nutrients along with your calories to help you gain weight. Enhance your Greek yogurt with a generous portion of walnutsalmonds or pecans, plus oats or granola and your favorite dried fruit.

Top it off with a spoonful of honeyand you'll have a delicious and healthful snack or dessert. Yogurt has friendly bacteria that help keep your gut healthy, and nuts have beneficial fats and add the calories you need for a weight-gaining diet.

Trail mix is a mixture of nuts, seeds, cereal, and dried fruit. You can buy trail mix in grocery stores or make your own.

In fact, you can tack on a few more calories by adding chocolate chips. Keep your trail mix in a plastic bag or container and carry it with you on the go, so you have something to nibble on throughout the day while on your weight-gaining diet.

Protein bars are similar to trail mix, ingredient-wise. You can make your protein bars or purchase any number of bars in any grocery or convenience store. Check out the Nutrition Facts label to see how many calories you're getting per serving and if it meets the requirements for your weight-gaining diet.

Be on the lookout for hidden added sugarstoo. Sour cream adds some calcium along with the extra calories needed for healthy weight gain. You can also add calories with cheese, gravy, full-fat Greek yogurt, or grass-fed butter.

Potatoes often get a bad rap because they're high in carbohydrates—but your body uses carbs for energy and potatoes are rich in vitamins, mineralsand fiber.

Amp up the calories by adding sour cream or yogurt—and bonus points for cooking with healthy fats like olive oil. Potatoes are on the starchy side, so they're also higher in calories than green veggies.

While you don't want to give up on Brussels sproutsbroccoli, and kaleyou should feel free to load up on potatoes, sweet potatoes, butternut squashwinter squash, and even sweet corn. Creamed soups are higher in calories than clear broth-based soups.

A big bowl of creamed soup and crusty warm bread can make an excellent energy-dense meal on a weight-gaining diet. Boost the nutrition of your creamed soups by including veggies.

Do this by choosing cream of broccolicream of mushroom, or similar types of cream-based soup. Green and colorful vegetables like broccoli are packed with vitamins, minerals, and fiber. But, they're also low in calories. Up your energy intake by adding cheese or cheese sauce to your favorite green veggies.

If you don't like cheese sauce, consider roasting your vegetables in olive oil, then tossing them with some seeds for added crunch, fiber, protein, and fat. While fattier cuts of meat are higher in calories, they're also associated with an increased risk for heart disease when consumed in excess.

If you choose to incorporate fatty cuts of red meat into your weight-gaining diet, be sure to do so in moderation. Lean cuts of steaklean ground beef, or bison are great options that still contain plenty of nutrition for optimal body function.

If you don't eat red meat, you can also get your protein from chicken, pork, fishand even plant sources like meat substitutes and legumes. Whether you choose lean animal protein or plant-based sources, there are plenty of possibilities to ensure you're getting enough protein while you're on a weight-gaining diet.

Doctors may prescribe medications to help improve appetite for those who need to gain weight, especially those who have a health condition that affects their hunger.

These can include some anti-depressants, steroid medications, and cannabis.

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Rather than filling up on low-calorie veggies first, get your dense proteins out of the way. This will help you meet your caloric needs before you get too full.

Eating more frequently can help you consume more calories and maintain your body's energy levels. Having more, smaller meals throughout the day can also be helpful if you find it hard to consume large meals in one sitting.

A large study found that eating more than three meals per day was associated with an increase in body mass index BMI , while people who only ate one to two meals a day had a decrease in BMI.

If other diet and lifestyle changes aren't helping you gain weight, there are also weight gainer products and supplements that can help. They include products like Optimum Nutrition Serious Mass weight gainer protein powder and Naked Mass weight gainer protein powder.

However, supplements aren't regulated by the FDA, so you might want to talk to your doctor or dietician about finding a product that is right for you. If you need to put on weight safely and healthily, focus on eating more nutritious energy-dense foods, increasing your protein intake, and lifting weights.

Everyone's goals will be different, but in general, a healthy range for weight gain is about 0. Always check in with your doctor before changing your diet and workout routine. A registered dietitian can also help develop a plan to help you meet your goals.

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Twitter LinkedIn icon The word "in". LinkedIn Link icon An image of a chain link. It symobilizes a website link url. Copy Link. This article was medically reviewed by Kailey Proctor , MPH, RDN, CSO, a board-certified oncology dietitian at City of Hope Orange County in Irvine California.

Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness.

For more information, visit our medical review board. Redeem now. If you want to gain weight quickly, eat an additional calories a day. If you have a fast metabolism, you might need to eat even more calories to gain weight. Once you're gaining weight, begin strength training to ensure you're adding muscle and not fat.

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Erin Heger. Erin Heger is a freelance journalist located in the Kansas City area. People can add protein supplements to their diet as a way of getting extra protein. Examples include protein bars and drinks. These products may also help a person consume more calories or meet increased protein demands during pregnancy.

Those wanting to track their protein and calorie content should check the nutritional labels of the available products to choose the one that is best for them.

Many dairy products are calorie-dense, and they may also contain beneficial nutrients, such as protein and calcium. Milk is a calorie-dense food that is rich in calcium , carbohydrates, and protein. The protein content of milk makes it a good choice for people trying to build muscle, while the calcium makes it useful for people who are concerned about bone density or osteoporosis.

Cheese is another dairy product that is high in calories. It also contains protein and calcium. The exact nutritional content will depend on the type of cheese and how manufacturers make it. For example, aged cheeses tend to have fewer carbohydrates, so more of the calories from these cheeses come from fat.

Cheese can be a high sodium food, so people should check the label to ensure that they are not getting too much each day. Full-fat yogurt is a good source of calories and protein. It is best to choose plain or Greek yogurt rather than flavored yogurts, as these can be high in sugar.

In moderation, unsaturated fats are beneficial to health, helping decrease LDL bad cholesterol and reducing the risk of heart disease. They are also very high in calories, making them a good addition to any diet for weight gain. Olive oil is calorie-dense and high in monounsaturated fats, which are a type of unsaturated fat.

A milliliter serving of olive oil contains about calories , so just a small amount per day can boost calorie intake, as well as add flavor to salads, pasta, and other dishes.

Olive oil does also contain some saturated fat, so it is important to consume it as part of a balanced diet. Many nuts and seeds are good sources of unsaturated fat, and they also provide plenty of calories.

For example, just 20 g of almond butter provides calories , as well as calcium and magnesium. Avocados and avocado oil are natural sources of unsaturated fat.

Whole avocados are also rich in vitamins and minerals such as folate, magnesium, and potassium. A person can significantly increase the calorie content of sandwiches, salads, and smoothies by adding some avocado.

People with a moderate body weight before becoming pregnant need 2,—2, calories per day during pregnancy. For many, this amounts to a few hundred extra calories per day. People also need to consume at least 1.

This means that a person should focus on high protein, nutrient-dense foods. Parents and caregivers who are concerned about the weight of their child should speak with a pediatrician before making any major changes to their diet. If the pediatrician recommends efforts to increase weight gain, people can try :.

Healthy weight gain requires a focus on nutrient-dense foods that support the body. It can take time to attain a higher weight, but eating a wide variety of foods can help a person achieve their goals. Before making any major changes to the diet, it is best to talk with a doctor or dietitian to identify healthy goals and the best way to reach them.

Not all weight gain strategies are appropriate for all people. For more science-backed resources on nutrition, visit our dedicated hub.

Read the article in Spanish. Being underweight can cause health problems, but anyone wanting to put on weight should take care to do this the right way. In addition to increasing….

Peanut butter is high in protein and high in fat, but will it make you gain weight? Read this article to learn how peanut butter affects your weight. People with diabetes sometimes need to gain weight. Weight loss can result from diabetes and other health conditions. How can a person with diabetes….

Gaining weight during pregnancy is healthy, and most people should expect to put on 25—35 lb at full term. If a person is trying to gain weight, they may want to try adding high calorie snacks to their diet. Learn more. My podcast changed me Can 'biological race' explain disparities in health?

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Foods for gaining weight quickly and safely. Medically reviewed by Amy Richter, RD , Nutrition — By Zawn Villines — Updated on October 27, Carbohydrates Protein Dairy Healthy fats During pregnancy For toddlers Summary Certain types of food may help a person to gain weight quickly and safely.

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How to Gain Weight Fast for Men and Women - Dr. Axe

Want to know how to gain weight fast for women? Studies show that it improves the physical, emotional, intellectual and social wellness of women.

Strength or resistance training helps women and men build lean muscle, maintain their strength, and improve their agility and flexibility. Of course the occasional treat is OK, but most of your food choices should be nutrient-dense, fresh, unprocessed and in their whole, natural states.

To keep the weight on in a healthy manner, continue to consume more calories than you burn in a day. Focus on eating smaller meals more frequently so you never feel overly full or bloated, and use snacks as a way to bring in more nutrient-dense calories. Add a quality protein powder, kefir or probiotic yogurt, leafy greens, avocado, fruit, and coconut or almond milk.

This will give you an extra boost of protein, carbs and healthy fats. Finally, keep moving. Keep up with your strength training and light cardio workouts.

This will ensure that you continue to build or maintain muscle, not lose it. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse.

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Twitter LinkedIn icon The word "in". LinkedIn Link icon An image of a chain link. It symobilizes a website link url. Copy Link. This article was medically reviewed by Kailey Proctor , MPH, RDN, CSO, a board-certified oncology dietitian at City of Hope Orange County in Irvine California.

Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. Redeem now. If you want to gain weight quickly, eat an additional calories a day. If you have a fast metabolism, you might need to eat even more calories to gain weight.

Once you're gaining weight, begin strength training to ensure you're adding muscle and not fat. Read preview. Thanks for signing up! Access your favorite topics in a personalized feed while you're on the go.

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Erin Heger. We've tried, tested, and reviewed the best whole grain breads. If you're looking for whole grain breads, explore which option may be best for you. Wash down your nut butter toast with a glass of whole milk for added protein, calcium, and vitamin D.

If you don't like cow's milk or choose not to have it, opt for a nut-based milk alternative. It will contain fewer calories, but should still be fortified with calcium and vitamin D, which are important nutrients while you're gaining weight.

Read the Nutrition Facts labels closely to ensure you're consuming real ingredients you can easily pronounce—the fewer ingredients listed, the better. Sugary sodas may be tempting—and while they're high in calories they've got nothing to add nutrition-wise.

They're loaded with added sugar, which is linked to an elevated risk of chronic disease. When it comes to beverages, choose whole milk or fruit and vegetable juices to boost your daily dose of vitamins and minerals. Omelets are usually made with two or three eggs, some cheese, and a variety of added ingredients, so they're already energy-dense.

Add extra calories by using a little more cheese and an extra egg in your omelet. But save room for some healthy veggies like spinach, peppers, and onions, or maybe some mushrooms and tomatoes. Cook your omelet with a tablespoon of avocado oil or extra virgin olive oil.

This will add extra calories and monounsaturated fat. You can also add a dash of whole milk or half-and-half to the egg mixture for even more calories and added creaminess. On the side, try a slice of whole-grain bread topped with avocado for a big dose of healthy fat. Avocados are widely known as a superfood since they're loaded with healthy fat and fiber and a great source of protein.

They're a great choice for a weight-gaining diet. Take your avocado toast game up a notch with a fried or poached egg for a double dose of protein and additional calories. Many people don't eat enough fruits and vegetables, and although they're lower in calories, you don't want to give them up since they're also an important part of a balanced diet.

Boost your snack-time calorie intake by slathering some almond, peanut, or cashew butter on apple slices. You'll get plenty of nutrients along with your calories to help you gain weight.

Enhance your Greek yogurt with a generous portion of walnuts , almonds or pecans, plus oats or granola and your favorite dried fruit. Top it off with a spoonful of honey , and you'll have a delicious and healthful snack or dessert.

Yogurt has friendly bacteria that help keep your gut healthy, and nuts have beneficial fats and add the calories you need for a weight-gaining diet. Trail mix is a mixture of nuts, seeds, cereal, and dried fruit. You can buy trail mix in grocery stores or make your own. In fact, you can tack on a few more calories by adding chocolate chips.

Keep your trail mix in a plastic bag or container and carry it with you on the go, so you have something to nibble on throughout the day while on your weight-gaining diet. Protein bars are similar to trail mix, ingredient-wise. You can make your protein bars or purchase any number of bars in any grocery or convenience store.

Check out the Nutrition Facts label to see how many calories you're getting per serving and if it meets the requirements for your weight-gaining diet. Be on the lookout for hidden added sugars , too. Sour cream adds some calcium along with the extra calories needed for healthy weight gain.

You can also add calories with cheese, gravy, full-fat Greek yogurt, or grass-fed butter. Potatoes often get a bad rap because they're high in carbohydrates—but your body uses carbs for energy and potatoes are rich in vitamins, minerals , and fiber.

Amp up the calories by adding sour cream or yogurt—and bonus points for cooking with healthy fats like olive oil. Potatoes are on the starchy side, so they're also higher in calories than green veggies.

While you don't want to give up on Brussels sprouts , broccoli, and kale , you should feel free to load up on potatoes, sweet potatoes, butternut squash , winter squash, and even sweet corn.

Creamed soups are higher in calories than clear broth-based soups. A big bowl of creamed soup and crusty warm bread can make an excellent energy-dense meal on a weight-gaining diet.

Boost the nutrition of your creamed soups by including veggies. Do this by choosing cream of broccoli , cream of mushroom, or similar types of cream-based soup. Green and colorful vegetables like broccoli are packed with vitamins, minerals, and fiber.

But, they're also low in calories. Up your energy intake by adding cheese or cheese sauce to your favorite green veggies. If you don't like cheese sauce, consider roasting your vegetables in olive oil, then tossing them with some seeds for added crunch, fiber, protein, and fat.

While fattier cuts of meat are higher in calories, they're also associated with an increased risk for heart disease when consumed in excess. If you choose to incorporate fatty cuts of red meat into your weight-gaining diet, be sure to do so in moderation.

Lean cuts of steak , lean ground beef, or bison are great options that still contain plenty of nutrition for optimal body function. If you don't eat red meat, you can also get your protein from chicken, pork, fish , and even plant sources like meat substitutes and legumes.

Whether you choose lean animal protein or plant-based sources, there are plenty of possibilities to ensure you're getting enough protein while you're on a weight-gaining diet.

Doctors may prescribe medications to help improve appetite for those who need to gain weight, especially those who have a health condition that affects their hunger. These can include some anti-depressants, steroid medications, and cannabis. Another commonly prescribed appetite stimulant is oxandrolone, which is often given to cancer patients to stimulate hunger.

There are also some natural products that claim to be appetite stimulants. A study published in Appetite found that fish oil supplements successfully increased appetite in healthy adults. Additionally, some research shows that zinc supplementation can help regulate appetite in those with zinc deficiencies.

Similarly, a thiamine deficiency can be supplemented with vitamin B-1 to help increase appetite. Medications and other natural products may help facilitate healthy weight gain, but it's best to consult with a health care provider to figure out the best treatment for you.

The best way to healthily gain weight is to consume more calories than you're burning by eating a variety of nutrient-dense healthy foods. Even though processed foods are high in calories, they don't have the health benefits and nutritional value compared to real, whole foods.

Remember, there is no one-size-fits-all definition of a healthy lifestyle, and it's all about what works best for you. If you're concerned that you may be underweight, be sure to consult a healthcare provider.

Fryar CD, Ogden CL. Centers for Disease Control and Prevention. National Center for Health Statistics.

Prevalence of Underweight Among Adults Aged 20 Years and Over: United States, — Through — Boutari C, Pappas PD, Mintziori G, et al. The effect of underweight on female and male reproduction. Kossioni AE. The association of poor oral health parameters with malnutrition in older adults: A review considering the potential implications for cognitive impairment.

Dobner J, Kaser S. Body mass index and the risk of infection - from underweight to obesity. Clin Microbiol Infect. Lim J, Park HS. Relationship between underweight, bone mineral density and skeletal muscle index in premenopausal Korean women.

4 Food Groups to help gain weight quickly and safely Healthy snacks for diabetics your Weigbt is less Qeight Explore careers. We may receive a commission when you buy Factors that affect thermogenesis our links, but our reporting and recommendations are always independent and objective. Include your email address to get a message when this question is answered. Use limited data to select advertising. Plus, certain oils, like olive, avocado, and flaxseed oil are associated with positive heart health benefits 6.

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