We cannot deny the fact that our lives are ruled by ironies. People who are fat are desperately looking for ways to lose weight, there are many who want to gain some. There are many skinny people who try out different products everyday to gain weight. And as we already know that not all products available in the market are good and show positive results, it is always a good idea to go for a natural diet.
The main point which we are trying to put forward is that it always better to gain weight naturally rather than following unhealthy ways for the same. We must never forget that our health is very precious. So, it is always a good idea to opt for an all natural method.
In this article, we are sharing some effective diet tips which when followed with full dedication will give 100% positive results and will surely help to gain weight.
There is no doubt that weight gain is a long process and one needs to be very patient throughout the process. However, it is equally important to be patient and follow the perfect diet at the same time. The goal must be put on the desired weight by following a healthy diet and not adding unhealthy kilos. So the main focus must be on consuming the right food at the right time and in the right quantity.
Before we start with the list, we would like to mention that the very step to gain weight is to increase the calorie intake per day. So, let’s begin with the calorie part first.
How to increase your calorie intake per day?
Every food item that you consume contains some calories. As the goal is to gain weight, one must, therefore, consume food items which have high-calorie but are healthy at the same time. Also, we must not forget the fact that junk foods and fried foods specially contain high amount of calorie but they are not healthy and does not supports weight gain. Therefore in order to increase our calorie intake, we must eat clean and healthy and at the same time avoid junk foods.
Nuts, dry fruits, meat, bread, pulses which are having high-calories should be included in the regular diet. Add vegetables like spinach, pumpkins, eggplant, carrots and french beans in your diet. If possible try adding red meat to your diet.
Apart from this, another way to increase the calorie intake is to add dairy products. It is also very necessary to not to cut the fat content of your milk. Make sure that you do not drink low-fat curd or milk.
Also, as the aim is to gain weight in a healthy manner, avoid having fast foods and cereal bars. Remember the idea is to include more calories in your diet in a healthy way and not just by eating more food everyday.
Another great way to include more calorie in your diet is by increasing the number of meals. Instead of having 4 meals a day, start having 6 meals – 3 small meals and 3 big meals. Make sure that you have heavy breakfast, lunch and dinner. Having a heavy dinner will add weight to your body as your body metabolism will not be active while sleeping as compared to when you are awake.
In the list below we are mentioning names of some of the healthiest food items having high amount calorie.
- Pasta and spaghetti
- Peanut butter
- Chocolate and nut spread
- Butter and ghee
Diet for gaining weight
Before breakfast have a cup of tea or cappuccino with full-fat milk and sugar. For breakfast, have two multigrain pieces of bread with low-fat butter and an omelette. Also, you can have a bowl of cornflakes, oats or porridge for breakfast.
After breakfast, mid-day, have a glass of full-fat milk with a health drink of your own choice.
For lunch have a small bowl of white rice and two chapatis. With the rice and chapati have a bowl of pulses and veg curry. People who prefer non-veg can add two pieces of chicken or fish.
Vegetable or chicken soup with added butter or a veg sandwich with cheese or mayonnaise are great options for high-calorie evening snacks.
For dinner have a similar diet like lunch but try avoiding rice. And post dinner drink a glass of full-fat milk.
The diet shared above is a basic diet plan which can be followed for gaining weight fast, however, changes can always be made.
Apart from the diet, if you are serious about gaining weight make sure that you exercise regularly and have enough sleep daily as these will help a lot.
Below is a list containing names of all foods that you must eat to gain weight even if you are a non-vegetarian:
- Full cream milk (while trying to gain weight, it is essential to avoid dairy free milk and instead you must go for full cream milk).
- Beans and lentils (It is essential to consume various kinds of beans on a regular basis to gain weight. Beans and lentils are rich in protein and promotes weight gain).
- Fruits and vegetables (Whether you are trying to gain weight or lose weight, consuming fruits and vegetables are a must).
- Cereals (There are various kinds of cereals available in the market and they are good for gaining weight. It is often advised to consume cereals mixed with dry fruits while trying to gain weight).
- Healthy fats (It is a common misconception that all fats are bad, however, there are some healthy fats as well. We must consume healthy fats in order to gain weight).
As mentioned earlier, practicing yoga or exercise on a regular basis is essential for gaining weight, we are mentioning some exercises and yogas which helps in gaining weight.
Yogas for weight gain
Yoga helps in removing the main condition for many health issues, for instance, stress, low energy level and poor body metabolism rate. Also, apart from these, yoga also helps in increasing the practitioner’s appetite.
- Sarvangasana helps in maintaining accurate weight depending on factors like age and height.
- Practising pawanmuktasana helps in removing any stomach issues which you might have and also helps in increasing appetite.
- Vajrasana helps in improving body’s strength and therefore aids in muscle gain.
Exercises to gain weight
The list below contains names of exercises that you must try out in order to gain weight fast.
- Arm curls
- Leg press
- Twisting crunches
- Shoulder shrugs
- Tricep push downs
- Ab rollers
- Side lateral raise
- Weight lifting
- Dumbbell lunges
Also, apart from all these, it is essential to have a sound sleep as it helps us to stay healthy and accelerates the weight gain process.