Weight Gain Diet

1. Include Calories In Your Diet:
You need to take in more than 250 calories daily to add roughly half a kilo to your current weight. Eat foods that are rich in calories like Pulses, cereals, meat, bread, rice, dry fruits and nuts. Avoid fast food or cereal bars.
Add vegetables like French beans, broccoli, Chinese cabbage, carrots, lettuce, spinach, asparagus, pumpkins and eggplants to your diet. They have higher calorie content among the vegetable sources. Add a healthy portion of red meat to your diet too. But keep in mind not to overdo it. The aim is to add weight not cholesterol! The same way you can make paneer and the restaurant style food a part of your diet too. Add that extra dollop of butter over your homemade paneer curry. Fry your aloos’ a little more than usual.

You can even add olive oils in generous quantities to your salads. Another way to add calories to your diet is by increasing the consumption of dairy products. Don’t cut back on the fat content in your milk. Do not ask for low fat curds at the store. Make sure you consume a full calorie dairy product. And make it a point to snap up those milk shakes every once in a while! When you’re picking up a sandwich from outside, don’t go easy on the sauces. Can there be a more delicious way to put on weight?

2. Increase The Number Of Meals:

Have six meals in a day, three big meals and three small. Breakfast, lunch and dinner should be heavy and calorie rich. A heavy dinner adds weight to your body as your metabolism is not as active when you sleep as compared to when you are awake.

For breakfast, go for a full bowl of cereal and add toasted bread with butter or a fruit. And if you’re not a big fan of butter then you can always skip to cheese or a yummy spread of peanut butter and jelly! For snacks, have nuts and dry fruits, fruits and boiled veggies with a dollop of cream or sandwiches with cheese. Any vegetable or fruit or actually anything healthy that has higher calorie content is welcome. You can even add some more items to your dessert tray. And once in a while skip the healthy stuff for snacks and go all out crazy on cakes, pizzas, burgers and whatever else your heart fancies. It is okay to give into your taste buds every once in a while. Don’t be stingy on the number of times you eat! You can add items like the granola and corn bread to your snacks list too. Granolas are made of nuts and oats and are very good for your health along with being fattening.

3. High Proteins Along With Calories:

Only calories won’t add to your body weight, include the right amount of proteins to your diet.

Eggs, lean meat, fish, pulses, sprouts and dairy products will give you enough protein necessary to build muscles. Remember ladies you want to put on weight and look fit, you need to build muscles not flab. Fish such as tuna and mackerel are rich in oil and are one of the best ways to increase weight.

4. Weight Gain Supplements:

Another way to go about this is by adding some additional supplements to your diet too. In some cases, just the diet and exercise don’t work fast enough. In this case, adding some supplements that add to the body mass and aid in muscle development is the best route to take. Throw in some whey proteins with your milk or smoothies. But one product that has been spoken off a lot off late is the weight gainers supplement.

5. Workout to Gain Weight:

Sometimes gaining weight isn’t just about adding a few pounds but it is also about building muscles. The best way to go about this is to start working out. Developing your muscles not only makes them stronger but it also adds mass. This is definitely the right mix to gain weight.

Don’t rush yourself! Gaining weight is not an overnight miracle. It requires a lot of patience and perseverance from your end. Remember to eat healthy and exercise every day. You will succeed in your weight gain mission. Stay fit, stay healthy!

About Neena Luthra

Neena Luthra M.Sc Food and Nutrition P.G Diploma in Nutrition and Dietetics Dietician, Ex GMCH 32, Chandigarh A well-presented, self-motivated and best dietitian in Chandigarh with experience of assessing patients’ nutritional needs, then developing and implementing nutrition programs for them.