Many people are looking for ways to gain weight, as being underweight from the normal rate can cause health problems in addition to the person not accepting his appearance, so gaining weight in a healthy way with exercise helps to gain weight in a quick and safe way, and in this article we will present A method of fattening in a month In addition to some important weight gain tips, dear reader, follow us to get to know them.

A method of fattening in a month

In the beginning, you must calculate the number of calories that enter the body daily, as consuming fewer calories than the calories that are burned in the body, this leads to weight loss and constant thinness, and to calculate the extra calories that the body needs for fattening, the body often needs 300 To 500 calories per day additional to the daily caloric intake. It may be helpful to track your daily calories over a 2 to 3 week period.

This can help a person understand how to modify their diet to gain weight, but people who are trying to gain weight should pay attention to the types of food they eat. For example, eating foods that are high in sugar is an easy way to increase calories, but it can It also increases a person’s risk of developing type 2 diabetes.

There are some other tips that help to gain weight in a short period:

Doing exercises with weights

Weight-bearing exercise at least three times a week will help you gain and maintain good muscle mass. This exercise is also essential for healthy weight gain. To continue gaining muscle mass gradually, a person will need to change and develop their exercises by increasing or increasing the weight they lift. The number of repetitions and sets that you do, and people who exercise regularly should pay attention to the amount of calorie intake to ensure that their bodies are supplied with enough so that the body does not lose weight.

Eat enough protein

Eating protein is one of the best ways to gain weight, due to its great ability to stimulate muscle growth, and adding protein to the diet helps in increasing the rate of muscle mass, and you can add protein to your diet in proportion to your body mass, you can add from 0.8- 2.0 grams of protein per kilogram of body weight, and one of the most important foods that can be added because it contains large amounts of protein is eggs, meat, fish, nuts and legumes.

Eat foods rich in complex carbohydrates and healthy fats

Adding complex carbohydrates and healthy fats to daily meals helps to increase the number of calories in a healthy way, and it is considered an essential source of energy for the body, in order to maintain muscle building and that the calories entering the body are greater than those that are burned through exercise, as well as You should eat whole carbohydrates as they are considered healthier, such as brown rice and beans.

As for healthy fats, healthy fats in general are monounsaturated or polyunsaturated fats, which are found in certain foods such as nuts, avocados, vegetable oils, and fatty fish.

Eat three to five meals a day

Eating at least three meals a day can help with weight gain, as it can increase the ease of calorie intake. Snacking between meals can also help increase the number of calories in the diet.

Drink high-calorie juices

Some people suffer from thinness or lack of weight due to a small appetite, so consuming natural juices can be a good alternative to eating a snack, as juices can provide a good percentage of calories without making the person feel excessively full, and suitable juices can also include The following components:

• Peanut Butter
• the fruit
• full-fat milk
• Full fat yogurt
• Nuts
• Seeds
• Vegetables, such as spinach

Now that we have reached the end of our article, and you have learned about the most important way to get fat in a month, remember that paying attention to diet is the most important factor, and that sports also have an important role, and in case you want to know more exercises to gain weight.