You want to increase fast to finally weigh more than 45, 50 or 55 Kg or to reach a minimum weight in order to apply somewhere and looking for a method, how you can gain weight within a short time up to 5kg?

Then there is a good – with many people working and fast plan – to achieve exactly THAT.

Step by step instructions to gain weight:

If you want to gain weight, you have to give your body more calories every day than you consume. You, like most people, will want to increase the desire that much food is not so easy for you. But this is absolutely not necessary because there are alternative possibilities with which you can take more calories without much effort.

The following 3 steps should help you understand how to gain weight. Just follow these steps to get closer to your goal of more weight and a healthier look.

# 1st step: Understand Calories:

The first step is to understand how much calories you need to eat each day and how many calories you have, so you know roughly if you ate too little in one day. If you eat too little, you will not gain weight.

Example Person # 1:

Male, 20 years old, 1.65 meters tall, 50 kilograms weight, student, no sport

Such a person has a calorie requirement, to maintain weight, from 1800 to 1900 calories. In a comparable female person, the calorie requirement is slightly lower with about 1600 to 1700 calories.

To gain weight, you need to bring more calories to you than you need to maintain weight, so we’ll add another 500 calories to the 1800 calories. The daily requirement is thus increasing to 2300 calories.

For you, this means that you should, in any case, take three normal meals, a breakfast, lunch, and dinner. This will cover about 1500 calories of your need (in this case, 2300 calories).

# 2nd step: Missing Calories through Snacks:

There are usually several hours between meals. Within these intervals, it makes sense to fill up the missing calories with snacks. Nuts are great as snacks. These are quick to eat in between and have a lot of calories. Nuts contain a lot of fat and therefore calories.

1g of protein has 4.1kcal, 1g of carbohydrates has 4.1kcal, and 1g of fat has 9.3kcal.

For example, with 50g macadamia nuts a day you cover about 350kcal. That puts us at 1850 calories for our example day.

# 3rd step: Drink Weight Gainer:

The third step optimally complements the first two. With three normal meals and 50g macadamia nuts a day, your diet will simply go away. However, you still lack 450 calories, so you have reached your calorie surplus to increase. These calories you can optimally cover with a weight gainer.

With a Shake Weight Gainer, you get 230 calories. You can easily drink two shakes a day, e.g. one in the morning and one in the evening. With it, you fill 460 calories with a simple drink again.

We have just given you the 3 steps to grow and you can start early tomorrow. Eat 3 meals, buy nuts in the supermarket and get the weight gainer. You will increase with adequate calorie intake.

10 easy tips to grow:

Eat 4-5 meals or even more a day. That does not mean that you should eat “big” meals as you are used to, but simply have smaller meals in between. If you cannot think of it yourself, it’s best to set an alarm clock.
Eat nuts in between. (Walnuts, peanuts, hazelnuts, macadamia nuts, almonds, etc.)
Do you drink coffee? Then drink it with cream!
Eat little if any soups – these are just satiating and low in calories! (Except, for example, tomato cream soup!)
Eat at least 2 bananas a day!
Eat muesli with 3.5% milk and bananas in the morning!
Do so in all cold liquids, e.g. cold tea or water glucose in it
Drink at least 1 juice (orange juice, apple juice, grape juice, or similar) throughout the day. That’s about 460 calories
Eat chocolate – yes you are allowed! If you like it a little healthier, take it with a lot of cocoa content.
Access to Weight Gainer products when you are no longer growing and practicing weight training and want to build additional muscle.

You would also like to read: Simplest Tricks to Lost Weight – Without Strict Diet

Rohit Raj

Rohit Rajdev is an entrepreneur and having over 2 years of progressive experience as a web content writer. He has ability to generate content in a clear and precise manner. He has extensive knowledge of Google keywords research tools. He is target oriented and ability to perform tasks within limited period of time. You can reach him on Rohitrajdev1981@gmail.com