To add calories to your diet and get healthy without using fats, and to increase weight or improve performance in training, the healthiest strategy is to use more caloric foods and physical activity.
Some foods that can increase weight without harming your health are honey, dried fruit, powdered milk and beans, for example. So, a good way to gain weight is to add these foods to your daily meals.
See how you should use these foods in your diet:
How to put on weight fast
Some good tips for getting fat fast are:
- Use honey to sweeten milk, pass on bread or eat with fruit;
- Use jelly or peanut butter on bread, porridge or vitamins;
- Add dried fruits like raisins, bananas, apricots, plums and jams, to the cereal as a snack and as desserts;
- Add powdered milk to milk and confections containing milk, such as vitamins, porridge or white sauce;
- Include beans, lentils, chickpeas and peas in soups, salads, rice or pie;
- Add sour cream to the mashed potato or even to the fruit salad.
If you have difficulty maintaining or gaining weight, a simple way to put on weight should be to consume more calories than usual. Try to use foods that are less bulky and richer in calories.
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