How to Gain Weight Within A Month and Get Thicc
The answer to the question ‘how to gain weight within a month’ can be varied from persons to persons due to genetics.
But general rule of thumbs in every diet to gain weight, you should consume more calories than the body spends (Calorie surplus diet). This can be achieved by eating every 3 hours, avoiding skipping meals and adding healthy, nutritious and caloric foods in the diet such as olive oil, fruit shakes , oats, avocado and nuts.
With that said, even though your goal is to gain weight as fast as possible, the consumption of processed foods such as potato chips, soft drinks and sauces, for example, should not be increased. These foods are rich in sugars and saturated fats, so they favor an increase in body fat and the risk of heart problems, high cholesterol and triglycerides.
The ideal is that the weight gain is due to the increase in muscle mass, which can be obtained by performing a balanced diet and physical activity, since this way the body remains defined and healthy.
How to gain weight within a month the healthy way and gain muscle mass
1. Eat every 3 hours
Eating every 3 hours is very important to increase calorie consumption throughout the day and promote weight gain, because more calories must be ingested than the body expends.
Likewise, a good daily balance of both calories from carbohydrates and proteins and fats must be maintained. This will also promote the increase of muscle mass.
For this reason, it is important not to skip meals to avoid damaging the supply of nutrients to the body, and to maintain adequate levels of glucose and amino acids in the blood to promote recovery and muscle growth.
2. Include protein in all meals
Including proteins in all the meals of the day makes the levels of amino acids in the blood remain constant throughout the day, favoring a good post-workout muscle recovery.
Proteins are present in foods such as meats, chicken, fish, eggs, cheeses and yogurt, being very important to make snacks with efficient combinations such as a chicken and cheese sandwich with whole wheat bread or toast with cheese and yogurt. This generally will require you to put aside some time to do some meal prepping.
If you don’t have time to cook or prepare the meals in advance, try using supplementary protein powder or weight gainer.
3. Eat at least 3 fruits per day
Eating at least 3 fruits per day and eating salad at lunch and dinner helps to increase the amount of vitamins and minerals in the diet, which are essential for the proper functioning of metabolism and to promote weight gain and muscle mass.
The fruits can be eaten fresh, in the form of juices or smoothies or dried fruits, and can be included in snacks or as a dessert for lunch or dinner.
4. Consume good fats
Foods that are good sources of fats such as peanuts, almonds, walnuts, avocados, coconut, olive oil, flaxseed oil and seeds in general, are excellent options to increase the calories in the diet with little volume of food.
In addition to this, these fats also help to gain muscle mass by speeding up your recovery and lessen fat accumulation in the body.
Some examples of how to use these foods are: adding peanut butter to bread, cookies, or fruit smoothie; consume a handful of nuts in snacks; add 1 tablespoon of grated coconut to the yogurt and; prepare avocado smoothies at snack time.
5. Drink at least 2.5 L of water per day
Drinking plenty of water and staying well hydrated is essential for gaining muscle mass, since hypertrophy, which is the increase in the size of muscle cells, only occurs if the cells are well hydrated.
For this reason, it is important to keep track of water consumption. With that said, pasteurized soft drinks and juices do not count as liquids for the body.
In addition to this, it is important that the consumption of water is made between meals, because if you drink in conjunction with meals you can interfere with food intake.
6. Perform physical activity – Work the muscles you want to grow
To guarantee that the extra calories are transformed into muscle and not fat, it is important to carry out physical activity 3 to 5 times a week, mainly muscle exercises and non-aerobics. Ideally, consult a physical trainer or physical education teacher to perform an exercise routine appropriate to your individual needs. If you want to grow the curves and buttock size, you should read this exercise guide!
What not to eat
It is important that weight gain is based on a varied and balanced diet, avoiding the intake of processed foods rich in sugars or saturated fats. Some of these foods are snacks, candy bars, bacon, mayonnaise, tomato sauce, sauces in general, sweets, chicken thighs, soft drinks, pasteurized juices, cakes, cookies, fast foods, etc.
The consumption of this type of food can promote weight gain due to the accumulation of fat in the body and not due to the increase in muscle mass, which in the long term could cause health problems.
It is important to go to a nutritionist to develop an individualized nutritional plan, since the amounts vary according to age, sex, physical activity and medical history. In addition to this, if necessary the nutritionist may indicate the use of vitamins or a nutritional supplement, which may be based on protein or one that allows more calories to be added to the diet.
To find out how much weight you should gain, you can use MyFitnessPal app to determine that.