Gain Weight is a big deal for many, people in India are either overweight or obese, even more, people are troubled by the problem of being too thin on the contrary and are looking for ways to get fat.
You can try to add some Dry fruits to Your Weight Gain Diet, Cashew is also a great option for you.
This is a concern because Being less weight than normal is as bad for your health as obesity.
We know that due to loss of weight, people have to see things like jokes around them, depression, loneliness in society, etc.
Apart from this, problems like lack of immunity, weakness are also seen. To gain weight It is important to make some changes in your routine and diet.
Here are many such suggestions, which will surely give you ways and methods to increase weight and become fat:
Dietary Changes to gain weight
To gain some weight and to stay fit, you have to make some changes in your diet. Some Ways are mentioned here which you can follow:
Eat a high-calorie diet
flour, bread, rice, potato, sweet potato, full cream milk and yogurt, cheese, mango, Chiku, litchi, banana, dates, semolina, jaggery, chocolate, honey, maple syrup made a high-calorie diet.
They can be taken easily. Eat a balanced diet. Eat ghee or butter on bread, whenever you take milk, you can increase calories by adding syrup or chocolate or almond powder daily.
Milk, buttermilk, or syrup can also be replaced by water.
Do not delay in two Meals
homemade laddus, milkshakes (with dry fruits), corn salad, boiled gram salad, paneer sandwiches, sago pudding, etc. mid-meal.
With which you will be able to increase the amount of your energy.
A high amount of protein
Due to weight loss, the muscles become weak, so eat foods with high protein content.
For this, keep pulses, beans, chickpeas, cowpea, curd, egg, fish, lean meats, etc. in your food.
If your food is low in protein, then by asking your doctor, you can also take protein supplements.
be sure to include them in your diet. These will not only fulfill your daily fat requirement, but they will also help you in gaining weight.
In these, you can take almonds, walnuts, pistachios, peanuts, white sesame seeds, flaxseed seeds, sunflower seeds, melon seeds, etc.
You can add them in your salad, smoothie, fruit licking or eating in the middle or with tea, etc.
For this, you can include mustard, olives, sunflower, canola, sesame, coconut, homemade white butter, etc. in your meal.
Include weight gain fruits and vegetables in food
Try adding Mango, Chiku, lychee, banana, grapes, custard apple, dates, and vegetables that are grown underground in Your Diet.
vegetables like potato, Arabic, sweet potato, carrot, tapioca, etc. may help you to gain Weight
Get into the habit of eating small meals
if you take more food at one time, then it shows the problem of central obesity (ie, fat is collected on the stomach), along with this there is also the problem of blotting, so the whole day’s food should be taken.
Divide into 5-7 parts.
Eat more energy than you need daily
Try to be able to consume 300 to 500 more energy than you need daily, which can help in gaining weight.
To know the amount of your daily energy and to know the energy of foods, you can use an app with the right information.
Protein after Workout for Weight Gain
Taking protein after exercise helps in increasing weight and muscle mass. If you are a vegetarian, you can have low-fat cheese.
(Also Read: 12 Amazing Health Benefits of Lemon)
If you are a non-vegetarian, you can have boiled eggs or boiled chicken. you want to take protein supplements, then you can take protein.
But before starting any supplement, you should consult your doctor about your health condition.