In today’s image conscious society, it’s rare to actually want to gain weight. But if you’re someone stuck with a high metabolism and lanky frame, it’s really tough to put on any amount of weight. Everywhere you go there is bombardment of solution and tips for weight loss. In the hype about weight loss, a vast section of the population get neglected who wants to gain weight desperately!! Food is the obvious solution, but what should you be eating? You don’t want to fall into the trap of junk food: those empty calories won’t help. Weight gain can be equally challenging for people as is weight loss. Overweight and underweight both conditions are not conducive for health and proper functioning of body. People often forget that being underweight is as bad as being overweight. Like overweight people, underweight people are also prone to so many diseases!
Before you go and become the “dirty” bulk — eating junk like donuts, burgers, and fries just to get enough calories to gain weight — follow these tips to rapidly add slabs of muscle to your frame without sacrificing your health. You’ll look better, you’ll feel better, and avoid a dreadful “cut” if you decide to shred your new gains up even more.
Here are few ideas that can be really helpful in gaining and maintenance of weight.
Mind your Diet :
Diet is the most important aspect that determines the overall weight of a person. For gaining weight you have to keep in mind the daily calorie intake and calorie requirement of your body in respect of your daily activities. You have to be conscious of nutritive value of your daily diet.
Watch your Calories
Gaining weight requires food items rich in calories . Weight gain doesn’t mean having a bulky or fatty body. It is very important to keep a sync between your daily calorie need and your daily calorie intake. You can start your mission with nutritious food and increasing the consumption of foodstuffs like fruits , nuts, curd, cheese and other healthy fats .
Increase the Frequency of Meals
It is one of the most basic thing you can do for putting up those extra muscles that you are craving for. Eating on very short intervals can be helpful in accumulation of the extra calorie for your body. Have a heavy breakfast, nutritious lunch and dinner. Addition to this add two snacks in everyday food intake. Weight gain doesn’t mean that you will eat whatever comes your way. In order to gain weight, you should rather focus on heavy meals. It doesn’t mean that you have to exclusively focus on fatty diet.
Opt for Nutritious Drinks
You should go for drinks that contain high value of proteins, vitamins, and minerals. Milk shakes, fruit shakes and juice and whole milk can be a really good option.
Foods to Consider
Eggs: Eggs are great food items to increase weight the best thing about them is that they come in budget and contain high nutritional value, good cholesterol level and Vitamins A, D, E .
Breads and Butter: Breads made of wheat, oat, etc contain good nutritious value with high protein levels. Spread butter on the thick slice of bread. You can use jam, cream cheese and honey instead of butter. This enhances calorie value of your diet.
Vegetables: To gain weight go for starchy vegetables like potato, corn, pea etc. Other vegetables that contain great amount of water like cauliflower and cucumber can be taken in moderation.
Fruits: Fruits with dense content like pine apple, pears, banana etc will be helpful in weight gain.
Chicken and Red Meat: Meat especially red meat contains great calorie value, protein and other nutrition in it. Consumption of meat increases the calorie intake and build new tissue blocks with the protein content.
Increase Protein Intake
Many people are not able to gain weight despite consuming a great amount of fat only because they lack protein content in their food. Proteins are building blocks for tissues that eventually lead to strengthening and addition of muscles. You can also increase your protein intake by taking protein shakes and adding protein rich food supplements to your food. This is the easiest way how to gain weight in 1 month. Find here Protein Rich Indian Food Options.
Avoid Junk Foods
Some people think they can gain weight by eating junk foods. Junk food makes your body deprived of healthy nutrient. Also, these will never fulfill your cause rather you will end up with more health related problem. Remember a skinny person who eats junk suffers the same unhealthy consequences like an obese person does.
Consume Healthy Fat: Some fats are very instrumental in maintaining the overall weight of a person. Foods items that consist plant fats such as nuts, seeds, peanut butter, avocados and olive oil can yield some good result for you.
Exercise: It sounds contradictory but weight training can be really helpful in enhancing your body weight.
Did You Know? – The average Indian man needs about 2300 to 2700 calories per day, whereas the woman needs about 1900 to 2200 calories. How to gain weight in 1 month, you need to exceed that amount, probably to the tune of 500 calories per day. With this excess amount you can gain 4 pounds weight in a month in healthy way.
Sample Diet Plan : How to Gain Weight in 1 Month
- EARLY MORNING: 1 cup green tea + 5 pre-soaked almonds and walnuts
- BREAKFAST: 2 boiled eggs + 2 slices of brown bread with 1 glass milk
OR 2 medium sized paneer parantha with yogurt
OR oatmeal + handful nuts + banana shake
OR fresh Garden Wrap (veg/non-veg)
OR mixed veggie pita pocket
OR minted Chicken pita pocket
- MID MORNING: Roasted chickpea salad (sprinkle some olive oil) + 1 bowl fruits (apple, orange, berries etc)
OR sautéed vegetable salad (broccoli, carrots, tomatoes, capsicum)
OR healthy sprouts salad
- PRE LUNCH: 1 tsp Flax seeds (roasted and grinded) + yogurt
OR greek salad (veg/non-veg)
OR ceaser salad (veg/non-veg)
- LUNCH: Brown rice with steam chicken + broccoli+ tomatoes
OR brown rice with grilled paneer + mixed vegetables + curd
OR grilled veggie brown rice (veg/non-veg)
- EVENING: Whey water
OR oats+ milk+ raisins+ banana+ cherries
OR fruit smoothie (any fruit of your choice + yogurt)
- PRE DINNER: Chicken broccoli cauliflower salad
OR grilled paneer with Broccoli (boiled and sautéed) + cauliflower (boiled and sautéed) + tomatoes
- DINNER: 2 Chapatis (dough made with whey water) + 1 katori lentils/ chicken curry/ paneer curry
OR boiled Red kidney beans with Green salad ( cabbage +tomato +spinach +cucumber ) + boiled rice (cooked in whey water).
Body mass index of every person is different from the other. It is very important to have your weight in sync of your height. Hope these simple methods will be helpful in improving your body weight. Weight gain need perseverance and patience. It is very important to remain consistent in your efforts to maintain and gain weight. While gaining weight always go for well toned body, otherwise you will end up with bulky and fatty body. All your efforts can go in vain without proper exercise routine. Exercise and diet are two interlinked facets of weight gain or weight loss. Proper planning and execution of both these facets is very important to achieve both targets.
Say goodbye to your skinny self and welcome a healthy and fit you!