HEALTHY FOODS TO GAIN WEIGHT FAST

Unlike many people, there are some people who suffer from extreme or unhealthy thinness and resort to multiple ways to increase their weight, but in most cases their attempts are unsuccessful because they are not based on certain grounds.

Of course, you can not expect a thin person to gain weight quickly, as it takes some time, but here are some tips that help to gain weight faster than usual:

1 - Eat more calories than your daily needs

It is impossible to break the laws of physics and thermodynamics. To gain weight you should eat more calories than your body burns.
In a simplified way, take 40-45 calories per kilogram to gain weight, for example: If you weigh 60 kg, eat 60 x 45 = 2700 calories. If you do not increase your weight, continue to increase gradually.

2- Use large-sized dishes

Studies have shown that people who eat food on large dishes, brain feel that the amount of food is small, which facilitates the process of eating a large amount of food. Also, arrange food in an aesthetic way to increase appetite. 

3- Eat faster

Studies have shown that after 20 minutes of eating, the brain begins to send signals to feel full. Try not to waste time and be sure to chew the food well so as not to get indigestion.

4- Bodybuilding exercises

The goal should be to increase muscle mass, not just gain weight. This advice is addressed to both men and women. Increased fat in the body causes health problems besides the non-aesthetic appearance .In a simplified way, do the exercises and increase the weights you lift weekly. 

5- Eat supplements to increase appetite

Studies have shown that dietary supplements such as folic acid and B12 lead to increased appetite, and you can take tablets from these vitamins. Some antidepressants help to stimulate appetite, but a psychiatrist needs to be consulted before using antidepressants, which sometimes have serious side effects.

Here are 10 best foods to help you gain weight or add muscle.

1- Milk contains both casein and whey proteins.
2- Rice is a great source of carbs that are easy to consume and digest.
3- Whole-grain breads can be effective to gain weight, especially when combined with a good protein source.
4- Like other high-fat foods, dark chocolate has a very high calorie density, meaning it's very easy to get many calories from it.

5- Both lean and fatty meats are a great source of protein, though fatty meat provides more calories, which can help you gain weight.
6- Full-fat yogurt is another ingredient that can help you add healthy fats and protein to your diet. It's great on its own or as an ingredient that works in many dishes.
7- Cheese is a very good source of protein and rich in healthy fats. Add it to meals if you need a calorie and flavor boost.

8- Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix well with nuts and natural yogurt, providing a blend of healthy fats, protein and other key nutrients.
9- Grain-based cereals and oats also contain beneficial nutrients like fiber and healthy.

10- Eggs are one of the best foods for building muscle. There's no limit to the number you should eat in a day, and they're full of nutrients.