There is an opinion that trying to fatten the body is an easy process. This assumption is not entirely true. People with low body weight often find it difficult to gain weight. Then, how to quickly fatten the body?
Fattening the body does not only increase fat, but also balances muscle mass and subcutaneous fat. If you are underweight, here’s how to quickly fatten your body to achieve your ideal weight.
Fast Ways to Fatten the Body to Get Ideal Body Weight
The fast process needs to be balanced with a healthy diet. Here are various ways to quickly fatten up a healthy body:
1. Consume nutritious snacks
Nutritious snacks are an option for quick weight gain, for example dry fruits, soy nuts, whole wheat bread, yogurt, and dark chocolate. However, you should not eat fried foods, because they are full of oil and cholesterol, which are at risk of disease.
Breakfast is an effort that needs to be applied to fatten the body. Breakfast also provides your nutritional needs, so it is effective in improving body health. For breakfast, eat foods that are high in calories and fat, such as whole wheat toast with peanut butter. Also complete with a glass of milk to increase fat so that you gain weight quickly. However, choose pure milk without sugar and don’t drink high-sugar drinks, such as soda, because it actually triggers disease.
3. Consumption of nutrient-dense foods
Even though you are undergoing a fattening program, you still need to pay attention to the nutritional value of the food you eat. Therefore, you are not recommended to eat junk foodbecause it is full of trans fat and sugar which can trigger obesity and bad cholesterol.
Instead, choose foods that contain a variety of nutrients, such as protein, unsaturated fat, or complex carbohydrates, including vegetables, fruits, low-fat meat, fruits, whole grain breads, and nuts.
4. Lots of protein
Increasing protein is another fast way to fatten the body. Therefore, you need to pay attention to the protein value of each food. Protein is useful for accelerating the formation of muscle mass and weight gain.
Without sufficient protein intake, muscle building is not optimal and most of the calories will be body fat. Various types of foods rich in protein, including dairy products and processed products, eggs, meat, beans, tuna, shrimp, tofu, tempeh and quinoa. If you don’t gain significant weight, you can take supplements, for example whey protein, which is useful for providing daily protein needs.
5. Expand healthy fats
In addition to increasing protein, you need to increase unsaturated fats or healthy fats to fatten your body quickly. Omega 3 and omega 6 are two types of polyunsaturated fats that need to be consumed a lot.
Sources of polyunsaturated fats are olive oil, oatmeal, nuts, cheese, avocados, seeds, potatoes and corn. Also consume foods that are high in fat and calories, such as tuna, salmon, and sardines. The fat in these foods is good for health, because it does not trigger fat accumulation in the blood vessels.
Consistency is the key to achieving ideal body weight. However, if you don’t gain weight after implementing the various efforts above, you should discuss it with your doctor to be treated appropriately.