{"id":229374,"date":"2021-03-15T15:36:15","date_gmt":"2021-03-15T14:36:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229374"},"modified":"2024-04-23T07:32:56","modified_gmt":"2024-04-23T05:32:56","slug":"10-tips-for-healthy-weight-gain","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/","title":{"rendered":"10 Tips for Healthy Weight Gain"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/#Why_does_one_gain_weight_from_the_air_they_breathe_and_others_cannot_gain_weight_no_matter_how_hard_they_try\" title=\"Why does one gain weight from the air they breathe and others cannot gain weight, no matter how hard they try\">Why does one gain weight from the air they breathe and others cannot gain weight, no matter how hard they try<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/#1_Eat_as_much_calories_as_your_body_really_needs_for_healthy_gain\" title=\"1. Eat as much calories as your body really needs for healthy gain\">1. Eat as much calories as your body really needs for healthy gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/#2_Put_together_a_healthy_diet_for_weight_gain\" title=\"2. Put together a healthy diet for weight gain\">2. Put together a healthy diet for weight gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/#3_Eat_larger_portions_and_use_larger_plates\" title=\"3. Eat larger portions and use larger plates\">3. Eat larger portions and use larger plates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/#4_Ensure_you_have_enough_protein\" title=\"4. Ensure you have enough protein\">4. Ensure you have enough protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/#5_Eat_as_often_as_you_like_and_create_your_own_personal_system_with_your_food\" title=\"5. Eat as often as you like and create your own personal system with your food\">5. Eat as often as you like and create your own personal system with your food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/#6_Undertake_sport_and_focus_on_pre-_and_post-training_nutrition\" title=\"6. Undertake sport and focus on pre- and post-training nutrition\">6. Undertake sport and focus on pre- and post-training nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/#7_Always_have_a_snack_at_hand\" title=\"7. Always have a snack at hand&nbsp;\">7. Always have a snack at hand&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/#8_Prepare_nutritional_and_more_energy-efficient_meals\" title=\"8. Prepare nutritional and more energy-efficient meals\">8. Prepare nutritional and more energy-efficient meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/#9_Eat_fast\" title=\"9. Eat fast\">9. Eat fast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/#10_Use_the_power_of_food_supplements_and_liquid_nutrition\" title=\"10. Use the power of food supplements and liquid nutrition\">10. Use the power of food supplements and liquid nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Are you one of those people who can eat from morning till night and still not gain weight, no matter how hard they try? Well,&nbsp;you&#8217;re in the right place because we&#8217;re going to <strong>show a few ways<\/strong> <strong>to gain weight healthily<\/strong>. Although most people tend to have the opposite problem and believe that they may be gaining weight just from the air they breathe, there are others among us who lament the rapid metabolism and burning of energy at the tremendous speed of a nuclear reaction. The question then arises whether there are ways that can help them gain weight?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of course, you just have to understand the basic patterns of&nbsp;energy balance and <strong>start eating more calories<\/strong>. But that doesn&#8217;t mean you&#8217;re going to attack fast food, you&#8217;re going to have 10,000 kcal challenges every day in conjunction with your favourite fitness patterns, and you&#8217;re going to have ice cream tubs and paper pizza boxes piling up at home. It can be done healthier, more efficiently and <strong>without any unnecessary increase<\/strong> <strong>in fat<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Although&nbsp;there&nbsp;are&nbsp;<strong>more people in the modern developed&nbsp;world who are overweight or obese<\/strong>, the problem with being <strong>underweight<\/strong> resulting from a lack of energy intake remains a problem too. This may be linked to inadequate micronutrient intake and a number of health problems, including <strong>weakened immune systems, impaired reproductive function, hair loss<\/strong>, dry skin or reduced bone density and increased bone breakage. <span style=\"color: #ff6600\">[1-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These problems are largely more <strong>visible in women<\/strong> who try to achieve a perfect physique in line with a <strong>drastically limited<\/strong> <strong>energy intake and excessive exercise<\/strong>. As a result, this leads not only to the loss of menstruation and fertility, but also to the emergence of a number of other health problems. Men can have almost the same difficulties, except menstruation, of course. In addition, the combination of excessive sports load and insufficient energy intake leads to a <strong>disturbance in hormonal balance and <a href=\"https:\/\/gymbeam.com\/blog\/symptoms-of-low-testosterone-and-how-to-fight-it\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=COM-FBNF-blog\" target=\"_blank\" aria-label=\"a decrease in testosterone levels (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a decrease in testosterone levels<\/a> in the body<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [8\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How to remedy the situation?<\/h3>\n\n\n\n<p><strong>To increase energy intake<\/strong> and through a healthy diet receive as many calories and micronutrients as the body actually needs, and give it <strong>time to recuperate<\/strong>. However, these are somewhat more serious consequences of chasing the perfect physique, which unfortunately are no exception.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg\" alt=\"How to gain weight healthily\" class=\"wp-image-227997\" style=\"width:843px;height:562px\" title=\"How to gain weight healthily\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Why_does_one_gain_weight_from_the_air_they_breathe_and_others_cannot_gain_weight_no_matter_how_hard_they_try\"><\/span>Why does one gain weight from the air they breathe and others cannot gain weight, no matter how hard they try<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Look&nbsp;for&nbsp;the&nbsp;answer&nbsp;in&nbsp;the&nbsp;differences&nbsp;in&nbsp;energy&nbsp;output<\/strong>&nbsp;between two people. Karl and John are<strong> identical twins<\/strong>. They&#8217;re both 30 years old, 180 cm tall (6 feet), 75 kilograms (165 lbs).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Karl&nbsp;<\/strong>has&nbsp;a&nbsp;sedentary&nbsp;job&nbsp;and&nbsp;goes&nbsp;jogging&nbsp;three&nbsp;times&nbsp;a&nbsp;week&nbsp;in&nbsp;his&nbsp;spare&nbsp;time.<\/li>\n\n\n\n<li><strong>John<\/strong>&nbsp;works in the forest and has a very manually demanding job. After work, he undertakes sport every day, and alternates the gym with running and cycling.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When the two brothers meet, <strong>Karl complains to John that he has&nbsp;to make sure he doesn&#8217;t gain too much weight. John, on the other hand, says that he would like to gain weight<\/strong>, but that he simply can&#8217;t get eating any more food. They complain to each other and agree that they could use a <strong>metabolism<\/strong> <strong>exchange<\/strong>. But would that help?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Well, it wouldn&#8217;t help<\/strong> because it&#8217;s not a superfast or<a href=\"https:\/\/gymbeam.com\/blog\/could-your-metabolism-have-slowed-down-or-be-damaged-5-tips-for-accelerating-your-metabolism\/\" target=\"_blank\" aria-label=\" slowed-down metabolism (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> slowed-down metabolism<\/a>, but the <strong>energy demands of their different<\/strong> <strong>lives<\/strong>. John can eat up to 2,000 \u20133,000 more kcal per day than Karl and will maintain his weight. If you want to read more about energy output, read our article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/\" target=\"_blank\" aria-label=\"What Is the Most Important Factor in Weight Loss? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">What Is the Most Important Factor in Weight Loss?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Let&#8217;s take a look at how to gain weight healthily and get a little closer to <strong>what it actually means to eat more<\/strong>. You don&#8217;t want to put on too much fat, do you?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1124x749.jpg\" alt=\"Why does one person gain weight from the air they breathe and the other cannot gain weight, even if they eat everything they want\" class=\"wp-image-227983\" style=\"width:843px;height:562px\" title=\"Why does one person gain weight from the air they breathe and the other cannot gain weight, even if they eat everything they want\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Eat_as_much_calories_as_your_body_really_needs_for_healthy_gain\"><\/span>1. Eat as much calories as your body really needs for healthy gain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Setting the correct energy intake<\/strong> starts with a well-put-together menu. To gain weight, you need to eat a little more energy through a good diet than you need.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>For&nbsp;a&nbsp;slower&nbsp;gain&nbsp;in&nbsp;body&nbsp;weight<\/strong>, add about <strong>10%<\/strong> to your&nbsp;energy intake beyond your maintenance mode, where you maintain a stable body weight. In terms of calories, for most people it is roughly <strong>between 200-300 extra calories per day<\/strong>.<\/li>\n\n\n\n<li><strong>To&nbsp;gain&nbsp;weight&nbsp;more&nbsp;quickly<\/strong>, add about <strong>10 -20%<\/strong> to your energy intake beyond your maintenance mode, where you maintain a stable body weight. In terms of calories, for most people it is roughly <strong>between 200-700 extra calories per day<\/strong>. In the case of a higher calorie intake, you must also expect to gain more fat.<\/li>\n\n\n\n<li><strong>For gaining weight with as little fat tissue as possible<\/strong>, you can increase intake roughly by an <strong>extra 250 kcal each day<\/strong>. <span style=\"color: #ff6600\">[11-12]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>If&nbsp;you&nbsp;have&nbsp;tried many&nbsp;diets&nbsp;in&nbsp;the&nbsp;past<\/strong>, it is possible that your body has not yet recovered from them, and you may have a&nbsp; \u2018slow metabolism\u2019 in the form of <strong>adaptive thermogenesis<\/strong>. What to look for behind this term?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Adaptive thermogenesis is responsible for a <strong>greater reduction in energy output than you might expect and calculate based on weight loss<\/strong>. Such a deviation may be <strong>10-15 %<\/strong> from the calculated assumption or approximately <strong>50-500 kcal<\/strong>. That is why in this case you <strong>should bounce back from an increase in caloric intake based on your current intake<\/strong>, and not from the value from the macronutrient calculator. <span style=\"color: #ff6600\">[13\u201316] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can calculate the indicative energy intake that you should&nbsp; approach to gain weight using our <strong>online macronutrient calculator<\/strong>, which also takes into account your training regimen. If you want to read more about the correct energy intake, read our article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" aria-label=\"How to Calculate Energy and Macronutrient Intake for Weight Loss or Muscle Gain? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How to Calculate Energy and Macronutrient Intake for Weight Loss or Muscle Gain?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                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class=\"ez-toc-section\" id=\"2_Put_together_a_healthy_diet_for_weight_gain\"><\/span>2. Put together a healthy diet for weight gain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>The&nbsp;basics&nbsp;of&nbsp;a&nbsp;rational&nbsp;healthy&nbsp;diet&nbsp;always&nbsp;apply<\/strong>, and doubly so when gaining weight. The <strong>human body is not an internal&nbsp;combustion engine<\/strong> and therefore food cannot only be seen as a source of energy. Through diet, we need to absorb sufficient amounts of all vitamins, minerals, trace elements and other bioactive substances such as antioxidants. It&#8217;s the only way to give the body everything it needs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A<strong> healthy menu<\/strong> will help you build a healthy diet. If you need to increase the amount of energy in your diet, it may simply be enough to <strong>reduce the amount of vegetables at the expense of carbohydrates or healthy fats<\/strong> depending on your goals. It may also help if you f<strong>ocus first on eating proteins, carbohydrates<\/strong>, and finally reach for fruits or vegetables. But remember that you should still accept at least 400 grams of vegetables and 200 grams of fruit per day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And if<strong> have it clear with foods<\/strong>, you can add fragrant spices, fresh herbs, and overall, you literally salivate, and thus it is likely that you will <strong>eat more<\/strong>, again increasing the energy intake leading to weight gain. And don&#8217;t forget <strong>fat<\/strong>, <strong>which is a carrier of taste<\/strong> and makes fatty cheese or cream sauces or creamy soups taste so delicious. So make sure you prepare your meal, take advantage of all your favourite smells and flavours, and start using your sense of smell and vision to your advantage. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Protein sources:<\/strong> meat, fish, seafood, milk, dairy products and cheese, eggs, legumes (peas, beans, all kinds of lentils, chickpeas, edamame), pseudo cereals (buckwheat, amaranth, quinoa), tofu, tempeh, nuts, seeds, vegetable meat substitutes, delicate yeast, <a aria-label=\"whey protein (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">whey protein<\/a>, <a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" aria-label=\"plant-based protein (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plant-based protein<\/a>, <a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" aria-label=\"protein bars (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein bars<\/a>.<\/li>\n\n\n\n<li><strong>Sources of fat:<\/strong> <a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" aria-label=\"nuts and seeds (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts and seeds<\/a>, <a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" aria-label=\"oils (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oils<\/a>, olives, avocados, butter and other sources of fat that are a natural part of animal proteins.<\/li>\n\n\n\n<li><strong>Carbohydrate&nbsp;sources:<\/strong> whole grains and cereals (oats, flour, rice, pasta, bread and pastries), pseudo-cereals, potatoes and sweet potatoes, legumes, fruits and vegetables.<\/li>\n\n\n\n<li>If you are interested in what a healthy diet is and how to learn to&nbsp;eat healthily, read our article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" aria-label=\"What is a Healthy Diet and How to Learn to Eat Healthily? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">What is a Healthy Diet and How to Learn to Eat Healthily?<\/a><\/span><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1124x1049.png\" alt=\"Healthy plate\" class=\"wp-image-191674\" title=\"Menu for gaining weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg\" alt=\"How to gain weight if you can't?\" class=\"wp-image-228042\" title=\"How to gain weight if you can't?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1.jpeg 1365w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"3_Eat_larger_portions_and_use_larger_plates\"><\/span>3. Eat larger portions and use larger plates<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>People generally tend to <strong>eat more food from a larger plate<\/strong>, and&nbsp; therefore more energy compared to a smaller plate. Try to use this strategy and <strong>serve yourself larger sized main<\/strong> <strong>daily meals<\/strong>. That 100 grams of cooked rice in addition for dinner and lunch will give you around 240 extra calories, which is not that small. <span style=\"color: #ff6600\">[18-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"4_Ensure_you_have_enough_protein\"><\/span>4. Ensure you have enough protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Proteins are among the most important nutrients<\/strong>, as they have the ability to stimulate the production of muscle proteins (MPS\u2013 muscle protein synthesis), and can thus help with their enlargement and weight gain of active body mass. <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If <strong>you do not do any sport<\/strong> but live a more active life, your protein intake could fall within the range of <strong>1.2 &#8211; 1.4 grams per kilogram of body weight.<\/strong> <span style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li>If you<strong> undertake sport<\/strong>, your protein intake should be between <strong>1.4 and 2.2 grams per kilogram body weight<\/strong>. The upper intake limits apply especially to strength-training athletes. <span style=\"color: #ff6600\">[21-22]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Our online macronutrient calculator will again assist you to calculate optimal protein intake, which you can find above. When you are <strong>unable to cover your optimal daily protein intake<\/strong> through a solid diet, a quality <strong><span style=\"color: #ff6600\"><a aria-label=\"whey (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">whey<\/a><\/span><\/strong> or <strong>vegan vegetable protein<\/strong> can help. If you are also interested in other sources of protein, read our article <strong><span style=\"color: #ff6600\"><a aria-label=\"20 Foods With Which you can Easily Add Protein to your Diet. (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">20 Foods With Which you Can Easily Add Protein to Your Diet.<\/a><\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Eat_as_often_as_you_like_and_create_your_own_personal_system_with_your_food\"><\/span>5. Eat as often as you like and create your own personal system with your food<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>The golden rule of healthy eating is three larger meals a day adequately complemented with snacks<\/strong>. However, if it suits you to eat fewer larger meals during the day, and you do not feel ready to slump on the couch after eating a large meal and can &#8220;eat some of your calories&#8221; in this way, then everything is in perfect order. Each of us likes something a little different.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But you should not get into a situation <strong>where you eat almost nothing during the day and in the evening you make a headlong attack on the refrigerator<\/strong> and pantry together, where you eat everything you can get your hands on. That doesn&#8217;t have much to do with a healthy digestive system. Be aware that the <strong>more opportunities you have during the day to eat, the more calories you will consume.&nbsp;&nbsp;&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>It is advisable to have fast healthy snacks<\/strong> prepared on standby to suitably replenish calories. In this way, your favourite fruit with yogurt, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" aria-label=\"protein bar (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein bar<\/a><\/span>, a handful of nuts or dried fruit or a teaspoon of <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" aria-label=\"peanut butter (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">peanut butter<\/a><\/span> can serve you well.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5968,6322,31256,28384,30162,7471,5951,48406,37054,34501,49360,48031,51652,9061,30248,28324\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Undertake_sport_and_focus_on_pre-_and_post-training_nutrition\"><\/span>6. Undertake sport and focus on pre- and post-training nutrition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg\" alt=\"How to gain weight for men\" class=\"wp-image-228084\" title=\"How to gain weight for men\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>When&nbsp;you&nbsp;go&nbsp;for&nbsp;a&nbsp;run&nbsp;or&nbsp;a&nbsp;workout,&nbsp;you&nbsp;<strong>burn energy that needs to be replaced<\/strong>. This may not be such a problem because <strong>physical activity generally has a positive effect on appetite<\/strong>. This again gives you the chance to take in more calories in your next meal after sport. The fact remains, however, that you can detect \u201cappetite awakening\u201d during regular sport, and not once in a while.<span style=\"color: #ff6600\"> [23-25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Through sporting activity on an hourly basis you can burn around 200 &#8211; 800 kcal depending on the specific sport, its intensity and your body weight. <strong>These calories burned should then be compensated by an increased energy intake.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Have&nbsp;a&nbsp;small&nbsp;snack&nbsp;about&nbsp;an&nbsp;hour&nbsp;before&nbsp;exercise<\/strong>, perhaps in the form of a piece of fruit and yoghurt, granola with milk, or&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" target=\"_blank\" aria-label=\"protein ba (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein ba<\/a>r<\/span> so that you feel comfortable and do not feel heavy during training. By supplying your body with energy for performance you can maybe beat your personal record.<\/li>\n\n\n\n<li><strong>On the contrary, after the exercise, there is an ideal opportunity to quickly start the regeneration processes<\/strong> and start supplementing the \u201cburnt\u201d glycogen in muscle. Quickly digestible whey protein will help you to regenerate damaged muscles, and carbohydrates can be supplemented with banana or maltodextrin or some other fast energy sources. <strong>You can also use a<\/strong> <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"high-quality gainer (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">high-quality gainer<\/a><\/strong><\/span>, which contains an adequate dose of protein and carbohydrates.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Read more about calories burned through sporting activity in our article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/\" target=\"_blank\" aria-label=\"How to Lose a Kilogram of Fat and How Much Energy is Actually Hidden In It?&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How to Lose a Kilogram of Fat and How Much Energy is Actually Hidden In It?&nbsp;<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Always_have_a_snack_at_hand\"><\/span>7. Always have a snack at hand&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There&#8217;s nothing more unpleasant than when <strong>you get hungry, and you don&#8217;t have anything suitable at hand<\/strong>. Suddenly, you are in a worse mood, feel more irritated and eat everything you can get your hands on. If you know you need two or three snacks during the day, adjust your diet and prepare them as you prepare your meal for the next day. A <strong>supply of protein bars<\/strong> in the office or pantry can also save you from hunger.<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">What snacks are good for gaining weight? <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pastry snacks.<\/strong> A piece of quality whole-wheat pastry (baguette, Kaiser roll or 2 smaller slices of bread) smeared with cream cheese with two slices of ham, Edam and a hard-boiled egg with a favourite vegetable in a snack box is a quick and nutritious snack that can average <strong>about 350 kcal<\/strong>.<\/li>\n\n\n\n<li>Snack jar. Just take an empty peanut butter jar and layer full-fat yogurt, Skyr or Greek yogurt, chia seeds, and finally top with your favourite fresh or lyophilized fruit and a spoonful of nut butter.&nbsp;Such a snack can average <strong>around 550 kcal<\/strong>, depending on the specific fat of the yogurt and the amount of nut butter.<\/li>\n\n\n\n<li><strong>You&nbsp;can&nbsp;also&nbsp;try&nbsp;fermented&nbsp;overnight&nbsp;flakes<\/strong>, which are a&nbsp;complex, easily digestible snack. These on average contain about <strong>279 kcal<\/strong> per serving and you can find the recipe in the article <strong><span style=\"color: #ff6600\"><a aria-label=\"Fitness Recipe: Fermented Overnight Flakes with Nuts and Fruit. (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fermented-overnight-oats-with-nuts-and-fruits\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitness Recipe: Fermented Overnight Flakes with Nuts and Fruit.<\/a>&nbsp;&nbsp;<\/span><\/strong><\/li>\n\n\n\n<li><strong>Cottage cheese chia pudding<\/strong> is handy to have prepared in the fridge in case you get a craving. On average, it contains <strong>about 214<\/strong> <strong>kcal<\/strong> in one portion, and instructions for preparing it can be found in the article <span style=\"color: #ff6600\"><strong><a aria-label=\"Fitness recipe: Cottage Cheese Chia Pudding with Fruit. (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-curd-chia-pudding-with-fruit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitness recipe: Cottage Cheese Chia Pudding with Fruit.<\/a> <\/strong><\/span><\/li>\n\n\n\n<li><strong>Any&nbsp;fruit<\/strong> contains a range of micronutrients, energy and fibre&nbsp;essential for healthy digestion. When you take advantage of fruit and protein bars or biscuits, you have a quality snack at any time. One large <strong>banana and <span style=\"color: #ff6600\"><a aria-label=\"MoiM\u00fcv&nbsp;Protein&nbsp;Cookie (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv&nbsp;Protein&nbsp;Cookie<\/a><\/span><\/strong>&nbsp;will&nbsp;provide&nbsp;something&nbsp;<strong>like&nbsp;400&nbsp;kcal<\/strong>.<\/li>\n\n\n\n<li>It&#8217;s nice to have your <strong>favourite <a aria-label=\"nut butter (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nut butter<\/a><\/strong> in the pantry at home and at work just in case. An <strong>average<\/strong> <strong>teaspoon (15 g) contains about 90 kcal<\/strong> in the form of quality fats, carbohydrates and proteins.<\/li>\n\n\n\n<li><strong>Even&nbsp;<span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts<\/a><\/span><\/strong> contain healthy fats and provide the body with quality&nbsp; energy. In one handful (30 g = +- 10 pieces) of cashew nuts your intake is <strong>approximately 170 kcal<\/strong>.<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a aria-label=\"Protein bars  (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Protein bars <\/a>and <a aria-label=\"cookies (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-cookies\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cookies<\/a><\/strong><\/span> are a healthy snack in case you start to be haunted by sweet cravings, want to replenish quality proteins or just enjoy something sweet tasting at any time of the day. On average, one protein bar produces approximately 200 kcal and a protein cookie roughly 300 kcal.<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a aria-label=\"Energy bars (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/energy-bars-flapjacks\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Energy bars<\/a> &amp; Flapjacks <\/strong><\/span>are a simple snack that replenishes energy at any time of the day.&nbsp; Depending on their weight, they <strong>average around 200-400 kcal<\/strong>.<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/dried-meat\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Dried meat<\/a><\/strong><\/span> will provide a reliable portion of protein for your muscles in various flavours. On average, one 50g pack contains <strong>around 160 kcal<\/strong>.<\/li>\n\n\n\n<li><strong>Dark chocolate<\/strong> is a source of a range of antioxidants and a dose of energy. One average 100g serving of 90% dark chocolate gives you roughly <strong>590 kcal<\/strong>. Furthermore, thanks to <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitcheat Protein Chocolate<\/a><\/span><\/strong> this can easily increase your caloric intake by <strong>465 &#8211; 513<\/strong> <strong>kcal<\/strong> per pack.<\/li>\n\n\n\n<li>If you want to read more on snack tips, read our article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/what-should-a-balanced-snack-contain-and-how-to-replace-caloric-snacks-in-a-healthy-way\/\" target=\"_blank\" aria-label=\"What Should a Balanced Snack Contain and How to Healthily Replace Caloric Snacks? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">What Should a Balanced Snack Contain and How to Healthily Replace Caloric Snacks?<\/a><\/strong><\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1124x749.jpg\" alt=\"Fast metabolism - how to gain weight\" class=\"wp-image-228122\" style=\"width:843px;height:562px\" title=\"Fast metabolism - how to gain weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Prepare_nutritional_and_more_energy-efficient_meals\"><\/span>8. Prepare nutritional and more energy-efficient meals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sneak more calories into your diet<\/strong> without feeling in any way that you have to eat piles of food. Just follow the principles of a healthy diet in relation to your needs and take inspiration from the following tips.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg\" alt=\"How to gain weight\" class=\"wp-image-228150\" title=\"How to gain weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_.jpg 1344w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">How to create more nutritional and energy-efficient foods for gaining weight?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prepare the <strong>oatmeal<\/strong> (60g oats) from <strong>whole milk (270ml)<\/strong>, add a protein scoop (30g), a spoonful of nut butter (30g), sweet topping or maple syrup (15ml), 2 squares of dark chocolate (8g), a few pieces of fruit (100g) and you have a nutritionally and energy-charged meal in the form of breakfast with an average content of <strong>825 kcal<\/strong>.<\/li>\n\n\n\n<li><strong>Add avocado wherever<\/strong> you want to enrich your salad bowls.<\/li>\n\n\n\n<li><strong>Cold pressed oils<\/strong> find their uses in cold meals. They can enrich and enhance the taste of pasta salad or popular carbohydrate or vegetable side dishes.<\/li>\n\n\n\n<li>Use&nbsp;<strong>coconut&nbsp;milk<\/strong>&nbsp;for&nbsp;recipes&nbsp;from&nbsp;Asian&nbsp;or&nbsp;Indian&nbsp;cuisine.<\/li>\n\n\n\n<li><strong>Prepare your favourite sauce or dip to eat.<\/strong> For example, you can try a dip of whole white yogurt, quality cold-pressed oil, Parmesan, salt, pepper and herbs to taste. For your steak, try a homemade pepper sauce, the basis of which consists of cream and butter.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In general, try to find nutrient-dense foods that are rich in&nbsp; healthy fats<\/strong>. For example, replace cod or trout with fattier fish like salmon. At the same time, instead of potatoes and sweet potatoes, reach for rice, pasta and other whole grain cereals.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Eat_fast\"><\/span>9. Eat fast<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studies show that <strong>people who eat fast have a higher body&nbsp;weight compared to slow eaters<\/strong>. It is also because it takes a while for a whole cascade of events to take place in your body, which tells you that you are already feeling saturated. Therefore, it is recommended to eat more slowly when losing weight. You don&#8217;t have to eat your meal as if in a race, for starters it might be enough not to examine and dissect every bite.<span style=\"color: #ff6600\"> [26-27]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Use_the_power_of_food_supplements_and_liquid_nutrition\"><\/span>10. Use the power of food supplements and liquid nutrition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>If you don&#8217;t want to feel full and almost burst all day<\/strong>, just to eat your calories through a solid diet, <strong>you can reach for quality<\/strong> <strong>liquid calories<\/strong>. Why? Unsurprisingly, liquid calories have a much <strong>smaller effect on the feeling of fullness<\/strong> compared to the same amount of calories in the form of solid food. And that&#8217;s when you can use them to your advantage. <span style=\"color: #ff6600\">[28\u201329]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">How to increase energy intake through food supplements and liquid nutrition?<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-749x1124.jpg\" alt=\"How to gain weight healthily and not get fat\" class=\"wp-image-228183\" title=\"How to gain weight healthily and not get fat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-57b93185-ed96-43a1-9ddd-17867a195212\">\n<li><strong>Smoothies<\/strong> will help you increase your caloric intake in a million&nbsp; different ways. Make sure the smoothie <strong>contains proteins, healthy fats, and not just carbohydrates from mixed fruit<\/strong>. You can increase protein content by adding Greek or white yogurt or protein. Healthy fats can be found in chia seeds, avocados or walnut butter. A smoothie made of two bananas, one pear, scoops of protein, 20g chia seeds, 20g oatmeal flour,&nbsp;15 g peanut butter, 200ml of whole milk and water averages a respectable <strong>750 calories<\/strong>.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/all-in-one\" target=\"_blank\" aria-label=\"High-quality gainers in the form of all-in-one blends (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">High-quality gainers in the form of all-in-one blends<\/a><\/strong> are suitable at any time of the day for increasing&nbsp;calorie intake, replenishment of energy, proteins and a range of micronutrients. For athletes, gainers can be an interesting choice to replace \u201cexpended energy.\u201d High-quality gainers can also serve as a last resort when you miss a larger daily meal. Gainers in a single serving generally contain something like 350-450 kcal. The premium all-in-one blend of <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"FueGain (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a><\/span> contains <strong>446 kcal<\/strong> per serving.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" aria-label=\"Proteins (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteins<\/a><\/strong> are a good choice for damaged muscle regeneration from training and replenishing proteins at any time of the day. Together with fruit, they can be an occasional suitable snack. Thus, the serving of <strong>Just Whey protein and a banana<\/strong> is on average <strong>less than 200 kcal<\/strong>.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/zinc-chelate-bisglycinate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zinc<\/a><\/strong> <strong>deficiency<\/strong> can <strong>lead to a decrease in appetite<\/strong>. Therefore, focus on its sufficient intake in the form of suitable foods or dietary supplements. <strong>Its rich sources include<\/strong> oats, beef, legumes, pumpkin seeds, nuts or oysters. <span style=\"color: #ff6600\">[30\u201331]<\/span><\/li>\n\n\n\n<li><strong>Do&nbsp;not&nbsp;drink&nbsp;water&nbsp;before&nbsp;meals<\/strong>. Studies suggest that you can&nbsp;eat less food this way, resulting in a reduction in energy intake.&nbsp;<span style=\"color: #ff6600\">[32]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Energy&nbsp;balance&nbsp;is&nbsp;the&nbsp;basis&nbsp;for&nbsp;weight&nbsp;loss&nbsp;and&nbsp;weight gain<\/strong>. In this&nbsp;case, you simply need to receive more calories than you burn. It&#8217;s no big deal, just start thinking of food as your friend and not your enemy. We can <strong>call the sustainable pace of gaining about 0.5 kilograms per week<\/strong>, which means something like an extra <strong>550<\/strong> <strong>kcal<\/strong> in your diet every day. In the case you want <strong>to minimize the increase in fat tissue as much as possible<\/strong>, you should stick to about <strong>250 extra kcal every day<\/strong>. And most importantly, give it time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Check your progress <strong>once every two weeks on the same day and under the same conditions<\/strong>. If the weight number and your body measurements are the same, simply add at l<strong>east another 250 kcal<\/strong> to the menu. Don&#8217;t forget the sport that helps you stay fit and even increases your appetite. In terms of <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" aria-label=\"muscle building and healthy weight gain (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">muscle building and healthy weight gain<\/a><\/span>, it is good to do <strong>strength training about&nbsp; 2-3 times a week<\/strong>. This will give the muscles the necessary impulse to grow and strengthen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When you feel you can eat anything you can get your hands on and not gain an ounce of weight, try sneaking <strong>more energy and&nbsp;nutritionally valuable meals and foods into your diet<\/strong>. Focus on sufficient energy and protein intake in as many daily meals as you like. High-quality protein, gainer or smoothies can help to increase energy intake in a million different ways.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>What is the most important thing in healthy weight gain according to you? Share your experience, advice and tips for successful weight gain in the comments. If you liked the article, promote it by sharing so that your friends can learn how to manage healthy weight gain.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>How to gain weight healthily? In this article we reveal 10 tips on how you can gain weight, even if you think you have extremely fast metabolism.<\/p>\n","protected":false},"author":65,"featured_media":227959,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6521,7631,7349,7595],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-229374","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-energy","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-weight","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Tips for Healthy Weight Gain - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to gain weight healthily? 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