Healthy Foods and Exercises to Gain Weight with Diet Plan

Healthy Foods and Exercises to Gain Weight with Diet Plan

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How to gain weight

While 50 percent of global population is struggling to lose weight, there are some people who are trying hard to gain weight. Weight gain is a challenge for people with the fast metabolic rate. As we know healthy BMI is very important to live a healthy life. Those who have low body weight suffer from various health conditions which includes bone density loss, organ damage, menstruation problems in women. For some people, this is a genetic disorder but some lose a huge amount of weight due to various health conditions, depression or dieting. Clothes do not suit on skinny or frail body structure people. One should follow healthy eating habits and regular workout to gain some healthy weight.

How can we Define a Person is Underweight?

We can say a person is underweight if his or her BMI is below 18.5. 18.5 BMI is the minimum body mass needed to live a healthy life. A person’s BMI should be between 18.5 to 25, as this is the healthy BMI. We can not say if your BMI is above or under the scale that you have a health problem. A healthy person can have lesser or greater body mass.How can we Define a Person is Underweight?

How Food Helps to Gain Weight?

Food is an integral part of our lives and eating healthy and right food do wonder to our body. Each and every fruit, vegetable, and grain have their own metric and one should include these foods in their diet as per requirement. Eating foods rich in carbs, protein, natural sugar and healthy fat are recommended to a person who is struggling with weight gain.

Increase the intake of overall calories Without enough supply of calories, our body can not gain enough weight and cannot build muscles. Include calorie rich food items in your daily diet to increase the calorie intake. Make a food chart and include lots of proteins, vitamins, minerals, carbohydrates, fatty acids, fresh fruits, and green vegetables to your daily weight gain diet. 

Here are some healthy ways to gain weight if you are underweight: healthy ways to gain weight

  1. Eat more frequently: Eat your meal in small proportions and divide your daily food in 5-6 meals to gain healthy weight. 
  2. Increase the calorie intake: Determine your daily calorie needs with your BMR and gradually increase the number of calories (watch where you get them from).
  3. Snack smart: Calorie dense snacks like nuts, cheese, dried fruits, hummus or guacamole with whole wheat bread, peanut or almond butter with bread, smoothies, and milkshakes will help you get calories with other nutrients.
  4. Pay attention to the fatty food items: Do not eat saturated fats for weight gain. These fats should be taken in moderation. Avoid eating too much butter, margarine, ghee, mayonnaise and full fat diary products. Saturated fat is not good for your heart and cause various health issues.  Include vegetable oils instead of refined oils. Add olive oils to your veggies, salads, and soups.
  5. Don’t overdo the protein: Researches shows that eating more proteins are not good for body. Eating more protein and increasing the calorie intake will add up to the fat mass in the body and cause stress on the other body systems. Eating protein in moderation and do not include much protein in your diet. You can include animal protein in your diet in the form of lean chicken and fishes.
  6. Chuck the Junk: Avoid the sweet and processed foods. Your weight gain will be mainly fat gain which will increase your risk of the diseases that result from their consumption.

Which Food One should Eat to Gain Weight?

There are some people who are naturally petite and small. There are several people who are also recovering from eating disorder. It is recommended to avoid having junk food and refined products as they lack nutrition. It is recommended to eat natural, whole foods, and organic foods while watching the calorie intake. The right kind of food will help to gain weight and build muscle mass.Which Food One should Eat to Gain Weight

Full Fat Milk to Gain Weight

Whole Fat Milk can be using food to eat to gain weight and build muscle mass. Milk helps to gain weight faster and it is suggested to replace skimmed milk with whole fat milk. It has only 60 calories more compared to the skimmed milk. It also has essential nutrients with vitamin D and A.

Eat Tropical Fruits For Weight Gain

Tropical Fruit is active food to eat to increase weight and build muscle mass. It has special ingredients and it is full of natural sugar and can give a great amount of energy. It helps to gain weight and can be made into a smoothie for a great start to the day.

Eat Avocado for Weight Gain

It is essential to include avocado as food to eat to gain weight and build muscle mass. Avocado is power packed vegetables that contain 140 calories. It also has potassium, folic acid, and vitamin E. Avocado is high in B vitamins. It can be used in salads, on meat, or even spread on toast with salt and pepper.Eat Avocado for Weight Gain

Natural Granola for Weight Gain

Natural Granola is food to eat to increase weight and build muscle mass for breakfast. It does not have any added refined sugar and it is a great cereal to enjoy for people who want to gain weight. It is tasty and can be enjoyed with dried fruit and nuts with honey.

Whole Wheat Bread to Build Muscles

Whole Wheat Bread is food to eat to gain weight and build muscle mass that is great to go with any dipping and toppings. It helps to give energy and packed with nutrients.

Vegetable Oils for Weight Increase

Vegetable oils are foods to eat to gain weight and build muscle mass. They can be used for cooking or in salad dressings. The use of extra virgin olive oil, safflower oil, coconut oil, and peanut oil has heart-healthy calories.

Eat Dry Fruits and Nuts for Gaining Healthy Fat

Nuts are also foods to eat to increase weight and build muscles and they are packed with nutritional value. They contain natural and healthy fiber and can be used to keep the tummy full.Eat Dry Fruits and Nuts for Gaining Healthy Fat

It is also recommended to drink whey protein shakes after every workout schedule to replenish the calorie store. It also helps to take help of an expert physical trainer and consult with the trainer to decide the right types of training exercises that can suit your body type. Try to record all your progress which can help you to find out whether you are making any natural progress. Follow all these weight gain diet and exercise tips in order to gain weight naturally.

How to Gain Muscles without gaining fat?

Step 1: Lift heavy weights. The first key is to lift heavy weights. Compound exercises such as squats, deadlifts, and the bench press will be your primary focus. You must concentrate on these exercise since they allow you to use the most amount of weight, which increases muscle growth. With these exercises, focus on lifting a weight that will challenge you, but avoid training to failure.

Step 2: Eat larger quantities and more frequently. The next step to gain weight and build muscle is to eat BIG. By eating big, I mean eating large quantities and more frequently. This translates to 4-6 large meals a day. In order to gain weight and muscle, your body needs the proper resources and energy to build them so you must eat big. As far as what foods to eat, focus on meals with a lot of protein and moderate amounts of fats and carbs. Just make sure you are getting at least 1.5 grams of protein per pound of body weight.

Step 3: Have Realistic Goals. This is why many people fail to build a better body. They believe their body will be able to grow up to 225 pounds of solid muscle. Chances are you will not be able to do this without the aid of steroids. A lean muscular body weight of 180 pounds is a realistic goal. If you can get under 10% body fat with a body weight of 180 pounds, then you will be ripped.

Step 4: Focus on Slow and Steady Progress. Like the old saying goes, “Rome wasn’t built in a day.” The same thing goes for gaining muscle. For weight gain set small realistic goals, instead of gaining 40 pounds a week try to gain 10 pounds first. Slow and steady always wins the race.

Best Indian Diet Plan for Weight Gain (for Vegetarians)Best Indian Diet Plan for Weight Gain

Morning Snack: Make a Banana Almond Milkshake using 250 ml skimmed milk, 2 Bananas and 6 to 7 Almonds. You get around 380 calories and 12 grams of protein.

Breakfast: Moong Sprout Dosa with Chutney and Sambar (or) Paratha with Vegetable or Paneer Curry. You get around 450 Calories with 7 to 9 gms of protein (depending on what option you choose).

Mid-Morning Snack: 100 gms Boiled Chickpeas and 50 gms of roasted Groundnuts. This gives you around 450 calories and 21 gms of protein.

Lunch: 2 Chapatis with Ghee and Dal Curry + 1 bowl Vegetable Salad + 150 gms curd. You’ll be getting 600 calories and 24 gm of protein.

Afternoon Snack: Dry Fruit Chikki & Lassi with Sugar. There are around 300 calories & 14 gm protein in these snacks.

Evening Snack: 1 Cup of Tea/Coffee with Sugar & Marie Gold Biscuits. You get 200 calories & 2 gm protein.

Dinner: Brown Rice Pulao with Sprouts & Paneer + 150 gms Curd. You get 450 calories and 24 gms of protein.

At 10:30 PM: Drink one glass of Banana milk shake. You get roughly 330 calories and 9 gm protein.

You’ll be getting a total of 3160 calories and 115 grams of high-quality protein from this vegetarian meal plan for weight gain.

Best Indian Diet Plan to Gain Weight (for Non-Vegetarians)Best Indian Non veg Diet Plan for Weight Gain

Morning Snack: Prepare a Banana Almond Milkshake using 250 ml skimmed milk, 2 Bananas and 6 to 7 Almonds. You get around 380 calories and 12 grams of protein.

Breakfast: Whole Wheat Bread toast (4 slices) with 2 tbsp Peanut butter. You get around 460 Calories with 22 gms of protein.

Mid-Morning Snack: 2 Hard Boiled Eggs or Omelette with 2 whole eggs & ghee. This gives you around 200 calories and 12 gms of protein.

Lunch: 2 Chapatis with Ghee and Chicken Curry + 1 bowl Vegetable Salad + 150 gms curd. You’ll be getting 650 calories and 30 gm of protein.

Afternoon Snack: Dry Fruit Chikki & Lassi with Sugar. There are around 300 calories & 14 gm protein in these snacks.

Evening Snack: 50 gms Roasted Peanuts, 1 Cup of Tea/Coffee with Sugar & Marie Gold Biscuits. You get 300 calories & 24 gm protein.

Dinner: Brown Rice Pulao with Chicken + 150 gms Curd (or) Grilled Fish with Brown Rice & 150 gm Curd. You get 450 calories and 30 gms of protein.

Before Bedtime: Drinking banana Milkshake without Almonds. You get roughly 330 calories and 9 gm protein.

You’ll be getting a total of 3070 calories and 150 grams of high-quality protein from this non-vegetarian meal plan for weight gain.