You must have seen many people who are troubled by their slim body. If you are thin due to weakness and eating habits, then your immunity can also become weak. Some people lose weight due to various diseases. At the same time, the effect of unhealthy lifestyle also affects your health first. To gain weight, you have to follow a healthy lifestyle along with your food and drink. Apart from this, you can also gain healthy weight with the right diet plan and exercise.
Weight Gain Diet Plan
High Calorie – To gain weight, you need to take a high calorie diet. For this, you should include non-bran flour, bread, rice, potato, sweet potato, full cream milk in your diet. Eat curd, cottage cheese, semolina, jaggery, chocolate. Apart from this, eat fruits like banana, mango, chikoo, litchi, dates in fruits. You drink honey by adding home-made ghee, bread, butter, milk, honey or rose syrup or chocolate. The body will get high calories from them.
Take quick meals– You keep eating something in between your two meals like you can eat home made laddoos, milkshakes, boiled gram, paneer sandwich, sabudana kheer. Apart from this, you can also eat corn salad, dates, jaggery-gram, almond-raisin. This will give energy and weight will also increase.
Take a high protein diet– Muscles also become weak due to weight loss, in such a situation, you should eat high protein things to make the muscles strong. You must eat pulses, kidney beans, chickpeas, cowpea, fish, meat, curd and egg.
Healthy fat is important– To gain weight, you have to include fat things in your diet. This will help you to gain weight. You can eat peanuts, sesame, almonds, walnuts, pistachios, sunflower seeds, linseed seeds, melon seeds for this. For oil, you can use mustard, olive, sunflower, sesame, ghee or coconut oil.
Fruits-Vegetables for weight gain– You can eat banana, mango, chikoo, litchi, grapes, custard apple, dates among the fruits to become fat. On the other hand, you can eat things growing in the ground like potatoes, arbi, sweet potatoes and carrots in vegetables.
Take small meals– To gain weight, instead of eating more in one go, take small meals. You may also have problems of indigestion or bloating by eating too much at once.
Consume more energy- Eat more than your daily energy diet to gain weight. Try to take 300 to 400 more calories than your daily requirement. Which can help in increasing weight.
Protein after workout- You should take full off protein diet after exercise to gain weight. This helps in increasing the muscles. You can eat low fat paneer, boiled eggs or boiled chicken.
Lifestyle changes to gain weight
Exercise- Exercising is very important to get fat. Exercise increases your muscles. You can exercise with the help of a fitness trainer. This will strengthen the body and there will be body toning.
Yoga- You can do yoga to relieve stress, improve metabolism and increase stamina. These habits will benefit you in increasing your weight. Yoga will increase your appetite due to which you can become fat.
Reduce junk food and outside food– It is important for you not only to be overweight but also to be healthy. For this, the consumption of outside junk food should be minimized. This leads to weight gain in a wrong way which also causes many diseases in your body. So avoid eating outside.
Weight Record– Keep checking your weight regularly. Write your weight every month or every week in a diary or app. This will give you motivation to achieve your goal.
Due to rapid weight loss
- If your weight is suddenly decreasing rapidly, then it is important to consult a doctor along with diet and exercise. Sometimes, due to some diseases in the body, weight gain also starts.
- In some people, due to depression or stress, weight loss also starts.
- Sometimes, due to some hormonal disorder, the adrenal glands make insufficient hormones, which leads to weight loss.
- If there is inflammation in the intestines or stomach related disease, there is a loss of appetite, in which case weight decreases.
- Many times when the intestine is not able to absorb the necessary nutrients from food, there is a problem of malabsorption. It starts losing weight.
- In hypothyroidism, the thyroid gland becomes more active, which leads to weight loss.
- In Vata dosha, the gastritis intensifies, in such a situation there is more hunger, but weight does not increase.