Being lean and thin is healthy, but being underweight and too skinny can be a serious concern, especially if it is due to poor nutrition or a health concern. Eating only weight-bearing foods may not be the only solution. You may need to consult your dietician to understand your reason for not gaining weight and get a better weight gain diet chart to gain weight as per your needs and requirements. Apart from this, you can also increase your weight by adopting some weight gain measures. know Weight Gain Tips.
Diet Chart for Weight Gain
Obesity is a global epidemic, but being underweight is also a major problem for people who are underweight. Being underweight is often the result of poor nutrition or an underlying health condition and affects women more than men. Many health risks are associated with being underweight, including hair loss, dry skin, fertility issues and poor teeth. In severe cases, people who are underweight may have a weakened immune system or develop osteoporosis. In such a situation, it would be better that you make a weight gain diet chart for yourself and follow your diet accordingly.
|Food||Time||What should we eat|
|Breakfast||9am – 11am||Milk, porridge, multigrain bread with low fat butter, corn flakes, Poha, upma, vegetable-paratha, full fat curd.|
|Lunch||1pm – 3pm||Two chapatis with a bowl of vegetable and ghee lentils and a bowl of rice, two pieces of chicken with chapati and rice/one fish/egg/cheese, a bowl of curd, cucumber, carrot and cabbage salad.|
|Dinner||8pm to 9:30pm||Leaving rice at night time, you can follow the diet mentioned in lunch. Apart from this, drink 1 glass of milk before sleeping at night.|
Weight Gain Tips
Underweight is defined by a body mass index (BMI) of less than 18.5, while obesity is defined as a BMI greater than 30; A BMI of 18.5–24.9 is considered normal. Note that underweight (or overweight) is not always measured by BMI alone. Some people naturally have less fat than others and may be considered underweight due to their low BMI, but others are completely healthy. If you are underweight and are determined that gaining weight will benefit your health, then here are some weight gain tips to try.
Drink Milk for Weight Gain Diet
Milk provides a mix of fats, carbohydrates and proteins. It is also an excellent source of vitamins and minerals, including calcium. The protein content of milk makes it a good option for people trying to gain weight. Milk can be included in the diet of the day for anyone who wants to gain weight.
Read More: Health Benefits Of Pumpkin Seeds
Eat Rice for Weight Gain Diet
One cup of rice contains about 200 calories, and is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to include rice in a diet rich in protein and vegetables. It is best to eat it during the day. It is better to ignore rice in dinner.
Eat Red Meat for Weight Gain Diet
Consumption of red meat helps in building muscle and gaining weight. Red meat contains both leucine and creatine nutrients that play an important role in increasing muscle mass. Apart from this, red meat contains both protein and fat, which help in gaining weight. One study found that adding lean red meat to the diets of 100 women aged 60-90 helped them gain weight and increase strength by 18 percent during resistance training.
Eat Dry Fruits for Weight Gain Diet
Dried fruits are rich in nutrients and calories, a quarter cup of dried cranberries contains about 130 calories. Many people prefer dried pineapple, cherries or apples. You can eat them anytime throughout the day. Taking dry fruits while working or even as a snack in the evening can increase your weight.
Egg Helps to Gain Weight Diet
Eggs are a good source of protein, healthy fats and other nutrients. Most of the nutrients are contained in the egg yolk. You can have it with avocado. Indeed, avocados are widely known as a superfood because they are full of healthy fats and fiber and are a great source of protein. They are a great option for a weight gain diet. Serve your avocado toast with scrambled or poached eggs for a double dose of protein and extra calories.
Breakfast Helps to Gain Weight Diet
If you are moving towards gaining weight, then definitely have breakfast in the morning. There is a saying in Hindi, breakfast like a king, lunch like a merchant and dinner like a fakir. This means that even if you eat a little less at night or during the day, it will work, but do have breakfast in the morning. You can have nutritious breakfast in the morning as mentioned in the above weight gain diet chart.
Potato Helps to Gain Weight Diet
Potatoes are often recommended to be used sparingly. Because they are rich in carbohydrates. But your body uses carbs for energy and potatoes are rich in vitamins, minerals and fiber. Potatoes contain starch, so they are also higher in calories than green vegetables. To gain weight, include potatoes in the diet chart.
Eat Green Vegetables for Weight Gain Diet
Green and colorful vegetables like broccoli are rich in vitamins, minerals and fiber. But, they are also low in calories. Eat your favorite green vegetables and increase your energy intake. Cook them with olive oil and take chapati along with it.
Consume more calories for Weight Gain Diet
Safe and sustainable weight gain won’t require drastic changes in your diet, you just need to include high-calorie foods to gain weight, such as cheese or soup or full cream milk in your scrambled eggs. need to be taken. You can increase your caloric intake by adding a healthy dose of seeds or nuts, toppings, and any other healthy side dish. Almonds, sunflower seeds, fruits and whole grains are the best choices.
Increase the amount of Food for Weight Gain Diet
Having increased the amount of food is also one of the ways to gain weight. Snack on dried fruits, nuts, fruits, vegetables with peanut butter, avocados, and similar items. Have a bedtime snack, like a homemade jelly or peanut butter sandwich, or an avocado wrap, or some sliced vegetables, or maybe some lean meat or cheese.
Read More: Benefits of Kishmish or Raisins For Health
FAQ’s on Weight Gain Diet
Q1. Why does the body not become fat?
Ans: The reasons for not being obese can be many, such as genetics and nutrition. Weight gain or not also depends on the individual diet chart of every person.
Q2. I am very thin what should I eat?
Ans: Taking a diet rich in milk, red meat, green vegetables, cheese and more calories removes leanness.
Q3. How to increase weight in 1 day?
Ans: You can increase some of your weight in 1 day by taking potato, ghee, milk etc.
If you liked the weight gain tips and weight gain diet chart given here, then do not forget to share them with your friends and family.