Weight gain for Men: The Most Important Health Methods

Diets for Athletes to Gain Weight  Weight Gain Diets For Athletes 2019

Excessive thinness is a problem for some. It is not only reflected in appearance but also has many negative health effects and consequences. What are the most important methods of weight gain for men? Learn from here.

Whether you are a man who wants to gain weight to improve their appearance or improve their health or any other reason, we will list below the most important ways to increase the weight of men in a healthy way, to choose from what suits you:

1. Eat 5 meals a day

One of the simple and intuitive tips for gaining weight for men is simply to increase the number of servings eaten daily. Instead of eating three meals, it is recommended to eat 2-3 additional meals during the day.

But it should be noted here that these meals should be:
Rich in proteins, complex carbohydrates and healthy fats in balanced and calculated proportions.
Medium size or small, so that you do not feel fullness and do not get indigestion.
At specific times, so that the body begins to prepare itself more to receive and get used to it gradually.
You can add healthy juices to some of these meals. This is a great way to add extra calories to your meal in a healthy way and will satisfy you.

It is also recommended to eat a snack rich in protein in the near time of immortality for sleeping at night.

2. Do not neglect movement and exercise

Although you may think that lack of movement will help you gain weight faster and better, you should realize that weight gain without exercise may be dangerous and may turn negative. This may increase your chances of getting:

High levels of bad cholesterol in the body.
Hypertension.
Insulin resistance.
So, try and change your diets to enter some strength and yoga exercises for example in your daily life, this will help you build muscle and achieve healthy weight gain for men.

Avoid doing a lot of cardio exercises, it burns a lot of calories and prevents weight gain.
Focus on running, brisk walking, jumping in place, and skating exercises.
Try entering weight sports into your sports system.
Try to keep exercising five times a week for at least 30 minutes at a time.

3. Focus on eating certain foods

There are many useful foods that are effective in weight gain for men in a healthy and calculated, especially:

Protein-rich foods, such as boiled eggs, nuts, berries, yogurt, peanut butter or almond butter, chickpeas, red meat, turkey.
Useful fats and oils and omega-3 sources, such as olive oil, coconut oil, avocado, walnuts, macadamia, flax seed and chia, salmon.
Useful carbohydrates, such as sweet potatoes, quinoa, brown rice, bananas, manga.
It is worth noting that you should avoid all sources of empty calories, and always replace them with carbohydrates, healthy fats, and useful proteins.

4. Avoid eating certain foods

Weight gain for men in a healthy way requires you to stay away from some foods that will increase your weight but harmfully, such as:

White sugar, excessive intake may cause obesity, diabetes, exhaustion and various metabolic diseases.
Hydrogenated oils and trans fats, which cause many diseases, especially cardiovascular disease.
Refined carbohydrates, negatively affect the levels of cholesterol in the body and cause many other problems.

5- Other tips

To achieve a healthy weight gain for men, you can also take advantage of the following tips and guidelines:

Do not drink water before meals. This will reduce the amount of food you can eat during the meal.
You drink milk, it is rich in protein and calories.
Do not neglect to get enough sleep at night.
Avoid smoking, or quit smoking. Quitting smoking helps you gain weight.
Start by eating carbohydrate sources in the meal, then proteins, then vegetables in the final stage of the meal.
Try to increase the size of the dish where you eat your meal or add cream or milk to the coffee.