Are you tired of being underweight and feeling self conscious about your body Do you want to put on weight fast but don t want to compromise your health You ve come to the right place In this article we ll provide you with a comprehensive diet plan to put on weight fast while still maintaining a healthy lifestyle We ll cover everything from how to calculate your daily caloric intake to the best foods to eat and tips for staying on track Let s get started .
Are you tired of being underweight and feeling self-conscious about your body? Do you want to put on weight fast, but don't want to compromise your health? You've come to the right place. In this article, we'll provide you with a comprehensive diet plan to put on weight fast, while still maintaining a healthy lifestyle. We'll cover everything from how to calculate your daily caloric intake, to the best foods to eat, and tips for staying on track. Let's get started!
How to Calculate Your Daily Caloric Intake
The first step in any successful weight gain journey is to calculate your daily caloric intake. This is the number of calories you need to consume each day in order to maintain your current weight. To put on weight fast, you need to consume more calories than you burn. Here's a simple formula to calculate your daily caloric intake:
Step 1: Calculate Your Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at rest. To calculate your BMR, use the following formula:
BMR = 10 x your weight in kilograms + 6.25 x your height in centimeters - 5 x your age in years + 5
For example, if you weigh 60 kilograms, are 170 centimeters tall, and are 25 years old, your BMR would be:
BMR = 10 x 60 + 6.25 x 170 - 5 x 25 + 5 = 1,445 calories
Step 2: Factor in Your Activity Level
Once you've calculated your BMR, you need to factor in your activity level to determine your total daily energy expenditure (TDEE). This is the number of calories you burn each day, including physical activity. Use the following equation to calculate your TDEE:
TDEE = BMR x activity factor
Activity factors are as follows:
Sedentary (little or no exercise): 1.2
Lightly active (light exercise or sports 1-3 days a week): 1.375
Moderately active (moderate exercise or sports 3-5 days a week): 1.55
Very active (hard exercise or sports 6-7 days a week): 1.725
Extra active (very hard exercise or sports, physical job or training twice a day): 1.9
For example, if your BMR is 1,445 calories and you are moderately active, your TDEE would be:
TDEE = 1,445 x 1.55 = 2,240 calories
The Best Foods to Eat to Put on Weight Fast
Now that you know how many calories you need to consume each day, it's time to talk about the best foods to eat to put on weight fast. The key is to focus on nutrient-dense foods that are high in calories, protein, and healthy fats. Here are some examples:
Proteins: chicken, turkey, beef, pork, fish, eggs, Greek yogurt, cottage cheese, protein shakes
Carbohydrates: brown rice, quinoa, sweet potatoes, whole wheat pasta, whole grain bread, oats, fruits, vegetables
Fats: avocado, nuts, seeds, olive oil, coconut oil, nut butter
Tips for Staying on Track
Putting on weight fast can be challenging, but with the right mindset and strategies, it's possible. Here are some tips for staying on track:
Set realistic goals: Aim to gain 1-2 pounds per week, and track your progress.
Eat frequently: Aim to eat 5-6 small meals per day to keep your metabolism revved up.
Strength train: Incorporate strength training into your workout routine to build muscle mass.
Stay hydrated: Drink plenty of water throughout the day to keep your body functioning properly.
FAQ
Q: Can I put on weight fast without compromising my health?
A: Yes, by following a balanced diet plan and incorporating strength training into your routine, you can put on weight fast in a healthy way.
Q: How long will it take to see results?
A: This varies depending on your starting weight and caloric intake, but you should start to see results within a few weeks.
Pros and Cons
Pros:
- Gain weight fast
- Improve overall health and fitness
- Boost self-confidence
Cons:
- Requires discipline and consistency
- Can be challenging to maintain a calorie surplus
- May require changes to your lifestyle and eating habits
Overall, a diet plan to put on weight fast is a great way to improve your health and feel better about your body. By following the tips and strategies outlined in this article, you can achieve your weight gain goals in a healthy and sustainable way. Good luck!
