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If you are a skinny guy or underweight and want to know How to Gain Weight Fast and Safely, then you are at right place. Here I’m going to tell you ‘How To Gain Weight Fast and Safely‘. If you have tried so much to gain weight but didn’t get result, then you did that wrong. Keep in mind you have to eat to increase your weight. You can also use Mass Gainers. You calorie intake must be in surplus to gain some pounds.

If you are not gaining weight, then you are not eating a lot. If you think you are eating a lot, you are wrong. You can calculate your calorie intake and see that you are not eating enough. Some Peoples have faster metabolism and couldn’t gain weight. But you also can gain weight. Keep reading to know how to gain weight fast.

Eat a lot to gain weight. It’s just simple.


food to how to gain weight fast

Know How To Gain Weight Fast. Your nutrition is your main key to gain weight. Eat and gain. Eat bigger, get bigger. Here is some tips about your nutrition.


As I told you before, eat, eat and eat. This is your main key to gain weight. Eat more Calories than your burn. Start tracking your calories. Also track how much calories do you burn.

Men need average 16 kcal/lb of your body weight to maintain your body weight. You can add 500-1000 extra calories per day to Gain Weight Fast and Safely. You have to keep increasing calories as your body weight increases. The bigger you get, the more you have to eat to get more bigger.


meat for protein

Eat plenty of protein to Gain Weight Fast. Eat 1g protein per pound of your body weight. Protein helps you in muscle building and body recovery. Eat whole source of protein in your each meal. If you can’t have enough amount of protein from your diet, then you can use Protein Powder also. Some natural protein sources are below:-

  • Steaks, ground beef
  • Chicken breast, chicken thighs
  • Tuna, salmon, sardines
  • Yogurt, cottage cheese, milk
  • Whole eggs

These are some protein sources, you can add in your meals to gain weight fast and safely. 


Don’t avoid carbs when you are gaining some pounds. Eat higher amount of carbs in your meals. 1gram carbs have 4 calories. Eat whole wheat foods. Eat healthy carbs. Here are some good sources of healthy carbs such as whole wheat foods, brown bread, brown rice, potatoes, sweet potatoes, oats etc, to add in your meal. Carbs are very important sources to gain weight fast and safely.


When it comes to Gain Weight Fast, fats and carbs are very important sources. When you ask someone ‘How To Gain Weight Fast‘, they tell you to eat more carbs and fat. Healthy fat is good for your health too. Eat monounsaturated fat. Good sources of monounsaturated fats are:-

  • Fish oil
  • Flax seeds
  • Nuts
  • Peanut Butter
  • Avocado


Eat 5-6 smaller meals. Calculate your calories intake and divide in 5-6 meals. For example if you are taking 3000 kcal, then you can eat 500 kcal per meal. Smaller meals are better than bigger meals. Smaller meals are easier to eat. For bigger meals you have to force yourself to finish you meal.

If you really want to gain weight fast and safely, then you have to change your eating habits. Sleep 8 hours and wake up early. Never skip your breakfast. This is your most important meal. If you sleep 8 hours, then you have 16 hours left to eat. Schedule your meals in these 16 hours. This is the way How To Gain Weight Fast and Safely.


Simple rule to gain weight fast and safely is eat more calories than you burn. Stay in caloric surplus. But always eat healthy foods. Eat food which are higher in calories.  It’s easier to gain weight if you eat foods that contain more calories per serving. You have to eat less food to reach your daily caloric surplus.

The best foods to gain weight are high in carbs and fats. Most of your diet should consist of caloric dense foods. Junk foods are higher in calories and good for weight gain but don’t eat too much junk foods.


gainer shake for how to gain weight fast

Weight gainers are easier method to gain weight fast and safely. Liquid digests more quickly than solid food.

Here is easiest method to make weight gainer shake at home. It takes only five minutes and contains 1000 calories.

  • 300 ml whole milk
  • 1 banana
  • 2 whey protein scoops
  • 1 tablespoon peanut butter
  • 100 gram oats

Just blend them in a blender. Isn’t it easy? You will get 1048 calories from 80g protein, 120g carbs and 28g fats. Don’t go for mass gainer supplements. They can make you fat because they are usually filled with cheap sugar. Make you own weight gainer. It is easier and better. This gainer shake is very helpful to gain weight fast.


workout how to gain weight fast

Workout is also important to weight gain. If you don’t lift weights or don’t do it correctly, then all the excess food you’re eating will be stored to fat. This is what happens to people who eat more calories than they burn. Their body stores the extra energy as fat. Lift weight and build some muscles. Workout 3 atleast 3 times a week. Do heavy workout also like squat, deadlift and bench press. Check our workout programs.

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This post first appeared on Fitnessxhub - Health And Fitness, please read the originial post: here

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