WEIGHT GAIN DIET
In today’s world while most people are interested only in how to lose weight and drop those extra kilos, there are others who want to put on a little bit of weight and gain some kilos. There are numerous supplements in the market that might help increase daily caloric intake and promise you weight gain, but they have no real benefits when compared to smart food and lifestyle choices, which are a healthier option in the long run.
One has to be smart and intelligent enough to not to rely on high-calorie junk foods that aren’t nutritious. Choose foods that are nutrient-dense and energy-dense whenever possible.
Guidelines for gaining weight
A combination of diet plan, weight gain foods intake and physical activity is the foundation to put on weight. Without adequate intake of weight gain foods, body weight training is a complete waste. A diet rich in carbohydrates, protein and healthy fats should be included the everyday schedule of a person desiring for gaining weight.
Increase calorie intake:
The simplest way to gain weight is to eat more to add extra calories to your meals. But deciding what to more is important. Increase the intake of protein rich food like beans, pulses etcetera. You can add dairy products like eggs, paneer, and meat and simple carbohydrates like potato to your diet. But one need to remember that adding too many extra calories can result in accumulation of fat. For exact requirement of calories for your body type, you should always consult the Dietitian. Another important advice is try to stick to a time routine for consuming meals and you will see the difference yourself.
Eat small and frequent meals:
Eating mini meals in between the major meals is an important way to add substantial calories in the whole day plan.
Include nutrient dense foods in your diet:
Weight gain requires eating calorie-rich but also nutrient-rich foods — not just high-calorie foods with lots of fat, sugar, or empty calories. The goal is to choose foods that are packed with vitamins, minerals, nutrients, and calories so each bite is loaded with good nutrition. Start with nutritious foods and then wherever you can, enrich the foods with additional ingredients like yogurt, fruit, nuts, and healthy fats.
Work on gaining muscle mass:
Weight training is important if you want to gain weight. Muscle mass is the healthy mass which if increased increases your metabolism and your appetite as well.
Keep yourself hydrated:
Drink plenty of water, smoothies and other health drinks to keep you hydrated. Remember not to drink water in between the meals as this will make you feel full and cut your food intake.