As a result of exercise or bodybuilding, muscle growth or weight may increase, in which muscle growth through strength training increases.
If there is a substantial increase in weight due to the collection of body fat then any person can be fat, it is generally defined as more physical fat (tissue fat) than the best health.
Weight gain has a latency period. The effect of eating on weight gain can vary widely on the basis of the following factors: Exercise from dieting, the amount of water intake, the amount of salt fat or sugar contained in the food, the time of day meal, the age of the person, the person The country, the level of overall stress of the person and the amount of water retention from ankles / feet. The latency period usually varies from three days to two weeks of eating.
Roll of Weight gain Naturally effected on human health
Weight Gain: Everyone is troubled due to increasing weight and also makes many attempts to get rid of this problem such as dieting, workout, yoga and diet plan. Despite this, people do not lose weight, but many people grow up rather than lose weight.
It is important to know the reasons for weight gain or increase the risk of having many health problems. There is an illusion in people’s mind that due to excessive eating, weight increases but this is not necessary and due to many factors weight gain increases. [Weight Gain: What to eat for weight gain]
Fat is a common situation, especially where food supplies are in abundance and lifestyle is sluggish. About 64% of the adult population of the United States is considered to be either overweight or obese and this percentage has increased in the last four decades.
What diseases cause rapid weight gain
- Stress or anxiety
- No physical activity
- During periods
- Consuming more alcohol
Weight gain may have the following effect, which is based on the reasons listed above, but they are generally limited:
- Increase body fat percentage
- Muscle growth
- Increasing body hydration levels
- Breast size increase
- In a more serious case
Does alcohol make you gain weight in your stomach?
Alcohol-like whiskey or some other cocktail contains high-calorie intake, so many times the weight increases due to excessive alcohol intake. In this case, you need to stop alcohol consumption.
- Stress or anxiety:
Stress stimulates the body’s hormone, which leads to weight gain. Stress also stimulates the weight gain hormone, which stores fat in the body and increases the weight.
- No physical activity:
Often there is no physical activity due to weight gain. By sitting for a long time, fat stores in the body and weight increases. Therefore, the body should always be kept active.
There are many hormonal changes in the body during menopause and this is also one of the main causes of weight gain. Apart from this, there are many more changes in the body, due to which fat is accumulated and the weight gets increased.
- During Periods:
Increasing weight during periods is natural. It happens with many women. During this time the water gets more in the body but after the end of the period, weight becomes normal. [Replace supplements for weight gain; Consumption of natural foods]
Not only is the consumption of junk foods or oily foods behind weight gain, but also due to many other reasons weight can increase.
Why am I gaining weight so fast?
In the context of an increase in tissue fat, an increase in fat consumption of a person’s diet or physical inactivity or both reasons usually increases fat related fatness.
In a study in which more than 12,000 people over 32 years of age were monitored, it was found that social network has a large involvement in the weight gain of a person, under which the husband is from the wife, brother to brother and A friend has a growing danger of increasing obesity in the friend.
Increasing weight is a common side-effect of psychiatric remedies.
Effects of obesity:-
Excess tissue fat in humans can cause medical problems; While a round or large body does not have any medical problem in itself, and sometimes fat tissue is not the main cause.
If weight has increased a lot, then serious health side effects can occur. There is a large number of medical conditions associated with obesity (diabetes, some types of cancer, cardiovascular disease non-alcoholic fatty kidney disease).
There is a difference in body response (insulin resistance), it is a swelling pre-condition and has a large tendency to have thrombosis (pre thrombotic condition)
Decades ago, some quantities of obesity were considered to be personal and family prosperity: “Calories were rare, physical exertion was high and people were as thin as Greyhound.”
In particular, a thin-married man The woman was entitled to mercy, because her size shows that her husband can not provide enough food for her; On the contrary, the fatness of the wife was considered to be a great symbol for the person; And it showed that they had enough food and did not even have to work.
- Only in the first half of the 20th century, this concept changed to obesity. Now in some less developed countries, obesity is considered to be a sign of economic prosperity.
- Although the excess weight was “unacceptable” for some time in contemporary Western society, it is becoming more acceptable because more and more people are becoming weaker and fat.
- Obesity is becoming more socially acceptable among women living in the US because one-third of women in the age group of more than 20 are fat, according to the Washington Times Economic Enquiry.
- For this study, Maryland, senior economist at the Federal State University’s Demography and Population Health Center Professor Frank Helland and Federal Reserve Bank of Boston analyzed data from CDC’s National Health and Nutrition Examination Survey.
- Researchers found that the average weight of women between the ages of 30 and 60 was increased from 1976 to 20 pounds or 14%. Researchers also found that women with a pound of 300 pounds or more had an 18% increase.
- Researchers also found that the image of self has changed and that obesity has become socially more acceptable in the United States.
According to the study, the weight of an average woman in 1994 was 147 pounds, but it also made clear that she wanted to gain 132 pounds. It was also found in the study that by 2002, the weight of an average woman was 153 pounds, but she said that she wanted to get a weight of 135 pounds.
Weight gainer shakes:-
To increase the weight, you need to get muscles in a much more healthy way than the consumption of calories in the form of saturated fats and carbohydrate. It is better to rely on proteins to increase weight because the likelihood of associated diseases like diabetes and heart diseases is less.
For example, if two people are taking 1,000 calories a day, but consuming more protein than the other. More proteins and lower carbohydrates and fats show a healthy pattern of increase in muscle mass and increase the weight with a lower proportion of body fat storage.
Therefore, when you are on a weight gain diet, you need to make sure that your diet consists of at least 15 to 25% of protein.
The best protein shakes to increase weight:-
If you want to increase the intake of protein in a fun and delicious way, then you should include protein shake in your diet. Remember, you have to use these protein shakes in the form of diet supplements, and not as the fulfillment of them. Snack or instead of evening tea.
……Here are some easy ways to prepare protein shakes, which you can create purely on your own compared to commercially available people who are notorious for many side effects.
A. Coffee- Vanilla Shake:
You can prepare it by adding two scoops of vanilla flavored protein powder in about one and a half cup of milk and then you can mix coffee flavored ice cream or coffee powder to taste.
B. Orange and protein combo shake:
Squeeze the juice from 3 to 4 fresh orange and mix a scalp-free protein in the juice. You can not or do not want to mix sugar according to your taste. You can also get an extra boost of Vitamin C with this recipe.
C. Dalia Shake:
Add 1 cup dry porridge powder to some finely chopped almonds. For rich flavor mix low-fat milk, two scoop protein powder and half tablespoon cinnamon powder.
D. Banana Protein Shake:
Take a glass of fat, skimmed milk. Add a scoop of whey protein powder in it. Take a banana and mix everything well in a mixie. You Banana – Protein Smoothie is ready.
E. Strawberry Protein Smudge:
Insert 4 to 5 freshly cut strawberries in a glass of low-fat milk. Then add two scoops of whey protein powder. Blend well and this is it.
F. Eggs and Choco Protein Feasts:
For a cup skimmed milk, combine egg white part with an egg. Then, add a tablespoon of peanut butter with two scoops of chocolate protein.
G. Egg Delight Shake:
Crack open 3 eggs To add this, 2 to 3 scoops of vanilla ice cream with one cup of milk. Finally, add 2 scoops of vanilla protein powder. Blend well in a mixer and your healthy protein egg is ready to enjoy.
H. Mango Smoothie:
Add chopped mango pieces to low-fat yogurt. Add a tablespoon maple syrup/honey and a dash of vanilla essence. You can also add half a teaspoon of lemon juice as a freshener. Blend everything together for a fresh and delicious smoothie.
I.Papaya Protein Smudge:
1 cup of papaya ½ cup nonfat plain Greek curd Adds some ginger paste and a scoop of protein powder. Blend well. Add some honey to sweeteners
weight gain foods list:-
Body weight depends largely on calories. While a low calorie is needed to lose weight, high-calorie intake should be taken to increase weight. If you are troubled with less weight, then you can take 250 calories regularly.
What to do :
Add broccoli, cabbage, carrot, spinach, pumpkin, and eggplant to your diet.
Adding red meat to food can also benefit. Keep in mind that it does not eat excessively, or else your cholesterol level may increase.
You add a little olive oil on whatever salad you eat.
You may also get enough calories by consuming dairy products daily. You always eat fat-rich milk and curd.
How beneficial it is:
Calories are meant to mean energy. When you consume calorie intake, the body becomes more active than ever before (1).
Note: Do not eat fast foods in the name of calorie intake in food. This can lead to loss rather than profit.
- Increase the amount of food
If you increase your dose in balanced amounts, you can increase your weight. Eat three meals a day in a small quantity, and eat calories every time. Due to excessive eating at a time, your digestive system may be bad and instead of increasing your weight, you may become a victim of other diseases. Eating a little more frequently will also result in food digestion and its effect will be seen on the body.
What to do :
You can eat a bowl of fruit and butter bread at breakfast. If you do not like normal butter, you can replace it with peanut butter or cheese.
In snacks, you can eat dried fruits, boiled vegetables or paneer sandwiches. If you like anything other than these, you can also consume it, but keep in mind that it should be healthy.
How beneficial it is:
In some cases, there is some energy left in the body due to some eating. With this, you remain active all the time and can do your work with full potential.
- More proteins
There is also a need for protein along with calories to gain weight. Consumption of protein-rich foods gives energy to the body. In addition, muscles are also strong, because weak muscles are not able to withstand the excess weight.
What to do :
Eggs, fish, chicken, lentils, sprouts and dairy products are considered to be the main source of protein.
Excessive oil is found in fish like tuna and mackerel and its intake helps in increasing the weight.
How beneficial it is:
In protein, amino acids are found, thereby strengthening the muscles. Therefore, protein-rich foods are essential for muscle mass and weight gain (3) (4).
- Healthy Fat
If you are thinking that why fat is needed to gain weight, then you are wrong. It is also important for the body to consume limited amounts of fat. Healthy fats are needed for muscle development and hormones such as testosterone.
It also helps in increasing the metabolic rate, which helps the body to get rid of bad fats and maintain good fat. Polyunsaturates and mononocreature fat are considered good for health. This type of fat can be found with oil of nuts, green leafy vegetables, linseed oil, avocado oil, and other seeds
. Also, tell you that good health requires omega-3 and omega-6 fatty acids. In this case, if you are thinking of increasing the weight then do not ignore good fat (5).
- Weight-bearing supplements
Some people are more vulnerable than needed. Such people are also required to take nutritious food items and regular exercise, as well as getting weight gain supplements. Take these supplements on your doctor’s advice. The doctor can tell you better than the supplements will be beneficial according to your health.
What to do :
Many types of protein shakes and supplements are available in the market. You can do this by putting them in milk or in a smoothing.
How beneficial it is:
Adding supplements to your routine increases the body mass index. Also muscle growth (6).
- What to eat
- Full fat milk
- Other substances containing beans, lentils, and proteins
- Fruits and vegetables
- Healthy Fat & Oil
- Good and healthy sweet
Conclusion of weight gain:-
It is often seen that the number of people troubled by growing weight is high but weight gain is not the only problem. Many people are also seen disturbed due to their low weight. On one hand, while 70 percent of the world’s people are worried about losing weight, then 20 percent of them are worried about their leanness. Only 10 percent of people are enjoying a healthy life. The difference from weakness first appears on the outer part of the body
Q1. What foods help you gain weight?
- Homemade protein smudge
- Nuts and nut butter
- Potatoes and other starch
Q2. How can I increase my appetite and gain weight?
- You have seen many such boys and girls who are so physically weak in their youth that they see that they will not get anything to eat.
- Any youth (Youth) whether he is a girl or a boy should have some weight in the body in this age of youth.
- Otherwise, what is the use of such youth and youthful zeal? Keep in mind that low weight cannot attract anyone to you.
- In Ayurveda, the person is called a low weight or a dumb, the person’s body appears to be nerves, only the bones are seen in the body and the person who gets tired quickly while working and the person’s buttocks Stomach and cervix are dry.
- But leanness is not a disease, but leanness is due to the person’s diet, diet, and negligence.
Q3. What is the best weight gainer?
Here are the top 5 mass gainers that over 1,000 calories per serving – listed from lowest to highest calories.
- BSN True Mass 1200
- Optimum Nutrition Serious Mass
- Evolution of Nutrition Stacked Protein Gainer
- MusclePharm Combat XL
- Dymatize Super Mass Gainer
Q4. How can I increase weight?
- Do not drink water before meals This can fill your stomach and make it hard enough to get enough calories.
- Eat more often. …
- Drink milk …
- Try weight gainer shakes …
- Use bigger plates. …
- Add cream to your coffee …
- Take creatine …
- Get quality sleep