how to gain weight naturally and fast
If you want to gain weight fast and naturally you should follow these tips
how many calories eat to gain weight
The first and primary thing if you want to gain weight eat more calories than your body needs.
you can know your calorie needs by using a calorie calculator by searching on google.
To gain weight fast you should eat 500-700 calories above your body needs.
how much protein eat per day
If you want to gain fast you should eat 1.5 -2-gram protein per kilogram.
Eat high protein food like fish, meat, eggs, and dairy products.
eat almonds which is a good source of protein and good fats. Eat oats daily, oats are the good source of fibers, magnesium and vitamin B1. In dairy product, you can eat yogurt.
Drink milk in the dairy product. Milk is a good source of protein.
How many time to eat to gain weight
If you want to gain weight fast eat 5 times a day. you should divide your calories intake into five meals. If you don,t get enough protein in the diet you should eat protein supplements like whey protein, egg protein.
Tips to gain weight
Do not drink water before meal .this can fill your stomach.
Take good deep sleep
If you want to gain weight take a deep sleep. sleep is required for good health and weight gain.
weight gainer shakes
To get fast weight gain you should drink at least 2-time weight gainer shake. here is a quick weight gainer shake recipe you can follow this.
Take one glass of milk and one cup of ice cream, one banana, and 10 almonds and if you have whey protein you should add one scoop of this. now blend this and drink this high caloric weight gain shake.
Go Liquid. Mixed sustenance processes more effectively than strong nourishment. Make weight gainer shakes by blending oats, drain, banana, nutty spread and whey protein in your blender.
Lift Heavy, Quit sitting idle with twists and flies. Do free weight, mixes like Squats and Deadlifts. They trigger more quality and muscle puts on to put on weight.
On the off chance that you eat a ton today however little whatever remains of the week, you won’t put on weight. You should reliably eat more than you consume to build your body-weight.
Keep tabs on your development by gauging yourself consistently. Do it a similar time and day inevitably, in a perfect world first thing on awakening, after you pee. Try not to gauge yourself consistently. Your weight changes day by day dependent on your stomach/gut content, water/salt admission etc.
You would prefer not to shed those little additional pounds which you have increased after an extremely diligent work. Running can make you shed those calories in a flash. Remain at a separation from such exercises.
How to Stay Hydrated
Drink lots of water to stay hydrated. Water has an extremely critical impact in expanding your weight. To remain solid while putting on weight it is extremely important to give your body enough fluid. Drink a large portion of a gallon or a greater amount of water.