How To Get Fatter in a Day

The possibility of gaining weight in one day 

You must obtain 3500 extra calories to gain about 0.45 kg of additional fat to body weight, in addition to some additional weight gained from the accumulation of water in it, and given the size of the human stomach it can bear a certain amount of food, which means a certain number of calories, noting that the body burns these calories when digesting food, and maintains water in the event that the food contains a high percentage of sodium, as it produces a certain amount of enzymes for digestion, which means that it has the ability to absorb a specific amount of nutrients , In sum, eating a large amount of food in one day will increase the body weight by one kilo or half a kilogram, and it will be a temporary increase, because most of it will be from water, not fat.

How to gain weight in a correct way

 Increase calories The most important step in gaining weight is eating calories that exceed the body’s need, and to gain weight steadily and slowly you must increase 300-500 calories daily, while for a greater increase, you must increase 700-1000 calories, and this does not need a fundamental change in the diet. It is sufficient to add some healthy foods with high calories, such as: nuts, bananas, sunflower seeds, whole grains, and high-protein meat, as they help build muscle mass, in addition to eating foods that contain good fats like nuts and avocados.

Lifting weights weights must be raised twice to four times a week, and try to increase weights over time, to ensure that the extra calories go to the muscles instead of converting them into fat cells only

Red meat Red meat contains leucine, which is one of the main amino acids that the body needs to stimulate muscle protein production and add new muscle tissue, as 170 grams of meat contains 3 grams of leucine, as it is a good source of dietary creatine, and it is one of the best elements to build muscle, where a study was conducted in which 100 elderly women added 170 grams of red meat to their diets, with resistance exercises being practiced for six days a week, and for a period of six weeks, and they found that they had gained mass and obtained an increase in the growth-like growth hormone with insulin 1, which is important to build muscle by 18%.

Tips to gain weight:

One thing to consider for weight gain is:

• Combining eating calories and exercising strength exercises.
•  Avoid drinking water before meals, which will lead to a full stomach and reduce caloric intake.
•  Eat snacks.
•  Drink whole milk to get adequate amounts of protein, carbohydrates and calories.
•  Get enough sleep.