The Smart Approach to Healthy Weight Gain: A Practical Guide
There are also a number of people who are skinny and want to gain weight, and are tired of using chemical based weight gain powders.
Naturally thin people struggle with a fast metabolism. Also recovering from an illness reduces a lot of weight and the struggle of trying to put on back is a real challenge. Most of us make a common mistake, try to gain weight quickly by using harmful weight gain powder for females or males or start having high calorie boost products, which cause gain in harmful fat instead of having good muscle mass.
So in this article we tried to cover some of the most common mistakes people made while gaining weight, Some common myths and a practical solution that actually work in gaining muscle mass instead of fat. We will cover these topics:
- Why are some people not gaining weight even though they have so much food?
- Can having high calorie protein shakes, without working out, is harmful?
- What happens if we eat too much protein without exercise?
- What are the right type of calories should I take to gain good weight?
- Why do I feel weaker even though I take all the nutrients from my food?
- Eating Junk food is the quickest way to gain weight!?
- What should I eat and what should not?
Why is gaining weight Important, in the first place?
Gaining Weight is important for a number of reasons, especially if you are underweight, or recovered from illness and lose muscle mass. People trying to gain muscle mass also need to gain weight. Some important aspects of gaining weight are given below:
Better strength:
The first and most common aspect of gaining weight is to improve the energy of a body. A body with better muscle mass can do more work then the people who are underweight.
Better immunity:
Our immune system is the security force of our body that helps to keep external attacks. But our immune system requires a strong body for better protection from diseases.
Why are some people not gaining weight even though they have so much food?
There are many variations for this issue, some are good and some are bad. Let’s express them one by one:
High Metabolism:
Some people have naturally fast metabolism, means their body digests and processes food quickly.
Genetics:
Genetics also play an important role in gaining weight. If a family has a history of skinny and lean persons, their offspring are more likely to be lean also. It is also a natural thing and one should not worry about.
Active Lifestyle:
This thing is more common with people with tough or high intensity jobs, like a construction worker. This is because, even though they eat a lot of food they also burn a lot of calories, which causes them not to gain too much weight. It is also a normal thing and not to worry about.
Food absorption issue:
This is a type of condition which is normally caused by hyperthyroidism, diabetes, or digestive disorders. This is a thing to care about. Because of some disease the nutrients of food may not be properly absorbed by the body.
Can having high calorie protein shakes, without working out, is harmful?
The simple answer is not necessarily, especially for those who are underweight and trying to gain weight. However this thing is not that simple. High calories protein shakes are solely not good to gain weight even if you are skinny. Because it has higher quantities of processed nutrients than the natural source which is more balanced. Additionally, these shakes can spike blood sugar levels, due to high Sugar content, if you are using zero sugar shakes they act like a delicious poison. Excessive use of these shakes can cause liver fat, which is obviously not an exciting thing to have.
If you are using protein shakes with a balanced nutrient rich diet, to gain weight, it is fine even if you are not working out.
What happens if we eat too much protein without exercise?
If you eat too much protein without exercise the results are not what you are hoping. If you eat too much protein without exercising or working out, your body processes it differently compared to when you’re actively building muscle. This is because your body uses a fixed amount of protein for muscle repair and other functions. So, If you’re not working out, the extra protein gets converted into glucose (through gluconeogenesis). And acts as fat.
What are the right type of calories should I take to gain good weight?
There is not a right or a wrong type of calories, the way you take them makes it right or wrong. For example, having too much protein can cause serious issues, instead of the common myth that protein is very important even if you take too much. Similarly, having too much fats and carbs have their own set of issues. So, having a perfectly balanced diet is essential for good health. For instance, having 30 to 40 percent of protein from you daily diet through meat, chicken, eggs or if you are vegan, lentils and nuts are good, if you take them with 30 to 35 percent of good fats, derived from fish, olive oils alongside 25 to 30 percent of complex carbohydrates, derived from whole grains, this could be a perfect diet for both gaining and maintaining good weight, with healthy diet.
Why do I feel weaker even though I take all the nutrients from my food?
There is one common issue with this problem, which is nutrient deficiencies. Not every essential vitamins or mineral can be taken from our regular food even if you are eating healthy. Having deficiencies like iron, zinc and vitamins can cause weakness even you are having a good meal.
Eating Junk food is the quickest way to gain weight!
Yes, eating Junk food is the quickest way to get serious health issues and well get obese. Junk foods are notoriously infamous for being the most nutrient deficient things to eat. They lack good carbs and are packed with calories. Also they are extremely processed and those who have any good taste of food, you know how bad are processed foods. So don’t believe everything you hear on the internet, ask them who have expertise in the field, not just get impressed by TikTok.
What should I eat and what should not?
A well-balanced diet is necessary for optimal health. For example, if you get 30 to 40 percent of your daily protein from meat, poultry, eggs, or, if you’re vegan, lentils and nuts, along with 25 to 30 percent of complex carbohydrates from whole grains and 30 to 35 percent of good fats from fish and olive oils, you may be on the right track to gaining and keeping a healthy weight.
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