My Weight Gain Diary: How I Became a BBW (Big Fat Weight Gain Stories)

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A 2016 review of 64 studies found that people who eat ready-to-eat-cereals also have higher intakes of important nutrients, less chance of high blood pressure, and beneficial effects on type 2 diabetes ( 24).

To gain weight safely, focus on eating more nutrient-dense foods and living an overall healthy lifestyle that involves exercising, getting enough sleep, and reducing stress, if you can. Additionally, many people who are not clinically underweight may still want to gain muscle and put on weight for other reasons.

People can increase the caloric value of bread by topping it with a protein-rich food, such as nut butter or avocado. They can also prepare sandwiches containing nutrient-dense ingredients. Whole grain cereals Get some extra calories into your meals by adding toppings like seeds, nuts, healthy dressings, etc.; Dried fruits contain fructose, which is a sugar in fruit. They are useful as a natural sweetener and a way of increasing the calorie content of meals. Diabetes: Diabetes (mainly type 1) that is not properly managed can lead to severe weight loss ( 23).It provides a balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals ( 2). A 2015 meta-analysis found that the average weight gain in the 5-year period following smoking cessation is 4.1 kg. They also mix well with nuts and whole plain Greek yogurt, providing a blend of fats, protein, and other key nutrients.

If you’re trying to build muscle, milk is an excellent protein source that provides both casein and whey proteins. A 2018 review of research has shown cow’s milk can help you add muscle when combined with weightlifting ( 3). However, these foods tend to be more filling than processed junk foods, making it harder to get in enough calories.Salmon is a source of both protein and healthy fats, including omega-3 fatty acids, which help support brain and eye health. Eggs If people are experiencing rapid and unintentional weight gain with no clear cause, they should see a doctor. Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body. A 2022 review of 74 research studies done in otherwise healthy people found that when combined with resistance exercise, protein supplementation at or above 1.6 g of protein per kilogram (or per 2.2 pounds) of body weight per day improved lean body mass and lower body strength ( 15). Talk with a doctor to see if increasing your protein intake would help you achieve your goal to gain weight safely. Summary

Manufacturers may add extra vitamins and minerals to these cereals, but some also contain significant amounts of added sugar. For this reason, it is important always to read the label. Dried fruitsKeep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take. Build your muscles with strength training. Muscle weighs more than fat, so you'll gain weight as you build muscle. Get some strength training exercise at least twice a week. You can strength train at home by doing crunches, lunges, and squats. Lift weights, exercise with kettlebells and medicine balls, or use tubes. [11] X Research source