- What to do to gain weight?
If you are underweight and trying to put on weight, make sure that the weight gain is not in the form of fat, but in the form of muscle. Broadly speaking, you need 3 main things to build your muscles – protein, calories and muscle overload. - How much protein is needed to gain weight?
Try to aim for at least 1-1.5 grams of protein per kg of your target body weight. Also you need to make sure that you are getting good extra calories. On the one hand, it is essential to get the required protein and calories, while on the other hand, paying attention to the quality of your food is also extremely important. - What to eat and what not to get fat in a healthy way?
Be sure to focus on whole unprocessed foods and avoid inflammatory foods like refined sugar and seed oils, gluten, corn, soy, and convenience foods with industrial additives. Pasture-raised animals are the best choice for dietary protein. Make sure you are getting enough nutrients. - What is meant by muscle overload?
By muscle overload, we mean working to increase muscle mass. When we push a muscle to its limits, it grows and becomes more powerful over and over again. We call this muscle hypertrophy. You need to focus on strength or resistance training. Build up your intensity gradually and start with compound moves. Avoid doing too much cardio as it can reduce your gains. Lastly, you need to maintain a healthy lifestyle to ensure that your metabolic health is in good shape. Get plenty of rest and sleep, get sunlight during the day, and avoid smoking and drinking.
Expert: Functional Nutritionist Mugdha Pradhan, Founder and CEO @ iThrive
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