I think we all agree that gaining weight is much more fun than losing it. You do not want to get overgrown with fat, you strive for a beautiful and toned body with prominent muscles.
First advice: do not eat everything that is in sight! A common misconception when “gaining weight” is that you have to eat anything and everything in order to gain weight.
Regardless of whether your metabolism is slow or fast, excessive consumption of bad food and high calorie counts leads to poor weight.
Calculate your daily calorie intake to maintain your health, and start eating 500 more calories per day to gain 800 grams per week. This is a safe option for minimizing fat gain while gaining weight.
You can calculate your calorie consumption using the online calculator in the respective apps. Try sticking to the +500 calorie regimen for the first 2 weeks to see results.
What to do for those who cannot eat enough to gain weight.
Another protein shake. Want 600 calories in 60 seconds? Try 1-2 tablespoons of protein powder, 1-2 tablespoons of nut butter, a glass of milk, a banana, and 1/2 cup of oatmeal.
Cancel cardio. If you can't eat enough to compensate for your cardio load, you shouldn't include jogging or eclipse in your workout.
You don't have to give up cardio entirely, as you'll be exercising at low intensity means you'll eat less to gain weight.
Drink less water. Surprisingly, this is really recommended. But with a slight adjustment: drink less water before meals. Then you will leave room in your stomach for food.
Remove calorie substitutes from your diet. Normal high-calorie foods will not only taste better, but also contain more calories in much more food. Use full-fat cheeses, whole milk, real butter, etc.
At the same time, eat LESS if you are gaining weight too quickly. Gaining a ton of fat is not your dream. It is very easy to recover, but it is also easy to gain fat - "dirty mass".
The correct set in moderation is difficult and must be done wisely.
But it's worth remembering that it is impossible to gain 100% "good" weight. There will always be some percentage of fat, even if you spend $ 500 a week on all natural, organic, pesticide-free, grass-fed, imported, harvested and hand-washed, alien-grown foods.