Just as excess weight increases various health risks, being underweight can also be a cause for concern. Adhering to a balanced diet and regular exercise is essential for weight gain. Here is a discussion on what foods cause weight gain, what weight gain exercises are, and what to watch out for in weight gain.
How to gain weight with fast Metabolism – To Know read the full article.
Weight gain diet chart
A weight gain diet outlines which foods can eat for breakfast, lunch, dinner, and snacks. Read below to learn why, how, and how much to eat these foods.
Breakfast
Foods that can add to breakfast for weight gain include milk, bananas, eggs, and dates.
Milk: Almost all nutrients required by the body are available in milk. Milk is rich in calcium and vitamin B-12. Calcium helps keep the body’s bones and teeth strong, and vitamin B-12 helps with blood formation and prevents anemia.
Milk helps in weight gain. A big advantage of drinking milk is that a glass of milk can be easily taken with other meals. A glass of milk can consume with breakfast as well as any meal for weight gain.
Bananas: Bananas contain vitamin B-6, which helps boost immunity. It is also rich in fiber, which aids in digestion and has been linked to reduced risk of heart disease. Also, bananas are very readily available in the market throughout the year. With no hassle of cutting before eating or taking time to eat, 1 or 2 bananas can easily eat at any time.
Eggs: Eggs are called ‘nature’s multivitamin’. This is because it contains various vitamins and minerals. Vitamin A in eggs keeps the eyes healthy and Vitamin B2 keeps the skin healthy and beautiful. Eggs contain a mineral called zinc, which plays an important role in the body’s immune system. Eggs are also rich in many other vitamins and minerals.
Eggs are cheap and can be eaten with almost any meal. So eggs can take with breakfast for weight gain.
Dates: It is a super nutritious fruit. It contains calcium and magnesium which keep teeth and bones healthy. It also contains iron and folic acid, which help in blood formation. Dates contain fiber. Fiber helps in digestion, relieves constipation, and reduces the risk of heart disease. Eating a few dates in the morning will improve health along with weight gain.
These foods should only eat in the morning, or every day — it doesn’t matter. Here are the names of some easily available and healthy foods. One or two foods from this list can be conveniently added to your weight gain diet chart.
Lunch
Dal: Dal is a very nutritious food. It contains a lot of protein or fat. Like chicken, beef, and beef, protein is also available from pulses. But beef contains some harmful fats, pulses do not have that risk. Besides, there are various nutrients including iron, potassium, and manganese. All these are necessary for a healthy body. It is better to eat thick dal than thin dal.
There are billions of bacteria inside our stomachs. Many of these microbes help keep our bodies healthy. They participate in many important functions of the body, starting from preventing diseases, and taking vitamins. There are certain foods that help keep these beneficial microbes healthy. These are called prebiotic foods. Pulses are a type of prebiotic food. Keeps the beneficial micro-organisms in the stomach of the dal healthy. So it is better to keep pulses in the weight gain diet chart. Speaking of bananas for breakfast, bananas are also a type of prebiotic — that is, food for beneficial bacteria.
Sour Yogurt: You can have a bowl of sour yogurt after lunch. Sour yogurt is made with milk, so it contains the nutrients of milk. Not only that, sour yogurt contains many beneficial bacteria. By eating sour yogurt, you can add many new beneficial microbes to the body like the beneficial microorganisms inside the stomach. These will later protect you from harmful germs.
But it is better to avoid sweet curd. Sweetened yogurt also contains beneficial bacteria but usually has a lot of added sugar. Try to avoid foods with a lot of sugar, unhealthy oils or fats. Eating more of these can increase body fat without increasing muscle mass. Even if the weight increases in this way, it will not be healthy, but on the contrary, the risk of various diseases will increase. But sweet curd can never eat, not that. A moderate amount can eat suddenly, but it is better not to eat regularly.
Chicken: Chicken can include in lunch. If you usually have a habit of eating one piece then try to eat 2 pieces to gain weight. Many may recommend eating more beef, but be careful. Although it is possible to gain weight by eating beef and mutton, there are various health risks due to their unhealthy fats. So it is better to eat them in moderation even during weight gain. You can easily get protein from beef, chicken, eggs, and pulses.
Dinner
Foods mentioned for lunch also apply to dinner for weight gain. If anything is missed due to midday busyness or being away from home, it can add to dinner.
Light breakfast or Snacks
Almonds: Almonds are a very good snack for weight gain. Peanuts, peanuts, cashew nuts, pistachio nuts — any kind of nut you can eat at your convenience. Nuts contain healthy fats, many minerals, vitamins, and fiber. It is also a prebiotic food, that is, it keeps the beneficial bacteria inside the stomach healthy. So you can eat some nuts for breakfast to gain weight.
Nuts can be eaten after lunch-dinner for weight gain. While buying, make sure that it does not contain any added ingredients — like sugar, salt, etc. Especially those who live outside the country, will take care of this matter. Because many types of sugar, salt mixed nuts are available in the market.
Raisins: Mix raisins with almonds for breakfast. Since raisins are made from dried grapes, a small number of raisins contain many vitamins and minerals. However, eating raisins may cause dental problems in some people. To prevent it, you can mix it with almonds or sour curd instead of just eating raisins. If you add raisins to your diet, it will help you gain weight a lot.
A Variety of Seeds: Another way to gain weight is to add a variety of seeds to your diet. If possible, pumpkin seeds, sunflower seeds, linseeds, and sesame seeds — these can be lightly sprinkled over rice or curries. Each seed carries different nutrients.
Those who live outside the country can eat avocado among the fruits. It contains healthy fats. This fruit is not easily available in our country, but the price is very high.
What not to eat for weight gain
Sago: Sago is almost entirely sugar. That is, only one type of nutrient is abundant. The amount of protein and fat in 100 grams of sago is less than 1 gram, and the amount of vitamins and minerals is negligible. So it is not a portion of very nutritious food. Regular consumption of sago can lead to weight gain, but nutritional deficiencies are likely to remain. It is better to gain weight by eating foods that increase weight and have a lot of nutrients.
Custard-pudding: These also usually contain a lot of sugar. Foods with excess sugar or oil fat which are harmful to our health should be avoided even during weight gain. Otherwise, there is a possibility of fat accumulation in the body and weight gain.
If you want to make custard or pudding with only milk, eggs, and fruits without sugar, there is no problem to eat it.
How many weight gain foods to eat?
First, add the foods mentioned above to what you eat regularly. Eating only these foods to the exclusion of regular meals will lead to weight gain — this is not the case.
Secondly, there are many foods mentioned here. Not all of these may be to everyone’s liking. Again they may not always be at home or at hand. So below is the amount of calories in any food mentioned-
You can eat any food you like, just make sure to eat an extra 300 to 500 calories a day. Eating more caloric food than this will increase weight quickly, but it is better to gain weight slowly. Rapid weight gain leads to the accumulation of excess fat in the body.
Weight gain exercises
Strength training is a very good exercise to gain weight. This type of exercise helps to increase the muscles of the body. But you don’t need to go to the gym for this. Such exercises can be started at home, without the help of any equipment or exercise equipment. Just search for the following words on YouTube or Google and you will find many videos with exercise instructions. Some such words are-
- Pushup
- Pullup
- Plank
- Squat
Many people may think that exercise drains energy or calories from the body, so exercise may not be necessary to gain weight. Such an idea is not correct. Regular exercise should also be done during weight gain, then excess calorie intake will only reduce the possibility of fat accumulation in the body.
How long to exercise to gain weight?
In order to gain weight in a healthy way, regular weight gain exercises must be done along with a weight gain diet. An adult needs at least two and a half hours of exercise a week to stay healthy. If you are not used to exercising at all, start little by little. But exercise is very important for physical health.
A few precautions before gaining weight
1. Find out if you need to gain weight. Those who are underweight need to increase their weight to normal. Because being underweight than normal can cause various health problems. These include – weakened immune system, malnutrition, feeling tired all the time, cessation of menstruation in girls, etc.
2. Some diseases can cause weight loss. For example, thyroid problems and diabetes. Again, weight loss can also occur due to mental illness. Appropriate treatment is required in these cases. So it is important to consult a doctor first before trying to gain weight. He can check if you are underweight due to any physical or mental illness.
3. If you feel that you are unable to eat properly due to some problem, or you are eating much less than you used to, then seek the advice of a doctor as soon as possible. He will check whether these are symptoms of any serious disease or not. Such symptoms include—
- Aversion to food
Sore mouth - Stomach discomfort after eating
Flatulence
to hurt - Difficulty swallowing food
Feeling that food sticks in the throat - Pain while eating
- Feeling full after eating little food
- feeling very tired
- Being sick for a few days
- Changes in toilet habits – like going more often than before
Are you have excess weight. Want to lose weight easily. Exipure is the best solution for you.