11 Simple Diet Tips And A Diet Chart To Gain Weight
Ironies rule lives. If you are plump, you want to lose the excess weight, and if you are thin, you want to put on some weight. The grass is always greener on the other side! While everyone wants to look slim and fit, a skinny frame might compel women to gain weight using different products, which may have unwanted side effects.
What is the point of trying an unhealthy method to gain weight? Remember, your health is precious. So, it is best if you opt for natural methods.
Diet Tips For Weight Gain
Weight gain can be a time-consuming process. But you have to be patient and practice it correctly. Your aim is to put on weight in a healthy manner, not to add unhealthy kilos! So, focus on eating food, but at the right time and in the right quantity, rather than searching for various weight gain diet plans.
The first step to gain weight is to increase your daily calorie intake. The next section tells you what high-calorie yet healthy foods will help you out.
1. Include Calories In Your Diet
Everything we eat has some calorie content. So like we eat food with fewer calories to lose weight, we need to eat food that has more calories to gain weight. You need to take in more than 250 calories daily to add roughly half a kilo to your current weight.
What You Need
Eat foods that are rich in calories like pulses, cereals, meat, bread, rice, dry fruits, and nuts.
What You Have To Do
Why This Works
Foods rich in calories and proteins easily help people gain and maintain weight as opposed to other foods (1).
Caution
Avoid fast food or cereal bars.
Don’t get the wrong idea here. You need to increase your daily calorie intake, but you do not have to gobble up more food in just three meals a day. You have to increase the number of meals as well. Let’s see how this can be done.
2. Increase The Number Of Meals
Have six meals a day – three big meals and three small. Breakfast, lunch, and dinner should be heavy and calorie-rich. A heavy dinner adds weight to your body as your metabolism is not as active when you sleep as compared to when you are awake.
What You Have To Do
Why Does It Work
Frequently eating every three to four hours helps maintain consistent energy levels in your body (2). The meal portions are not big, so there is no fat gain.
Speaking of no fat gain, gaining lean muscle mass is something that you should focus on. Here is how to do it.
3. High Proteins Along With Calories
Only calories won’t add to your body weight; you need to include the right amount of proteins in your diet. Remember, if you want to put on weight and look fit, you need to build muscles, not flab.
What You Need
Eggs, lean meat, fish, skinless chicken, pulses, sprouts, and dairy products that rich sources of proteins. Fish such as tuna and mackerel are rich in oil and are one of the best ways to increase weight.
Why Does It Work
Proteins contain amino acids that are the building blocks of muscles. These food sources will give you enough protein necessary to build and tone muscles (3).
So, do you have to ignore fats completely? The answer is no. Consuming fats is not always a bad habit, provided you know the type of fats you are consuming. Here is why you should include healthy fats in your daily diet.
4. Healthy Fats
Good fats are necessary for muscle growth and production of hormones like testosterone. This is essential for the growth and strength of muscles. This also helps to elevate the metabolic rate, which in turn helps the body lose bad fats and gain good fats. Fats are essential for many vital body functions. Polyunsaturated and monounsaturated fats are considered good fats that can be obtained from nuts, leafy veggies, salmon, flaxseed oil, avocados oil, and many seeds. Healthy fats are also a good source of omega-3 and omega-6 fatty acids.
If you still can’t gain weight, or if you are always traveling and do not have a kitchen to cook your food, you may try some of the weight gain supplements mentioned below.
| https://www.phoenixhelix.com/2013/06/02/paleo-aip-grocery-list/ |
| https://www.commonground-do.com/2014/03/be-inspired-179.html |
| https://mothersniche.com/homemade-shave-scrub/#comment-58551 |
| http://www.youngandraw.com/42-healing-ways-to-use-coconut-oil/ |
| https://traditionalcookingschool.com/fermenting-and-culturing/82-ways-to-heal-your-gut/#comment-2115266 |
| https://www.savorylotus.com/grain-free-banana-waffles/#comment-359806 |
| https://caloriebee.com/nutrition/Benefits-of-Starting-Your-Day-With-Lemon-Water-and-Himalayan-Salt |
| https://www.mamavation.com/home/mamavation-list-100-healthy-mom-blogs.html#comment-271139 |
5. Weight Gain Supplements
In some cases, just the diet and exercise may not bring results as quickly as you expect. Another way to go about this is by including some additional supplements in your diet.
What You Need
Whey protein is an increasingly popular supplement you can add to your milk or smoothies.
Why Does It Work
In this case, adding some supplements like whey protein contributes to the body mass and aid in muscle development (4).
If you are confused regarding how to plan your foods and the best time to eat, here is a diet chart you can follow to put on the desired weight.
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