In a world where majority of the population is overweight and obese, there are a lot of people who have just the opposite problem of being too skinny. Now, this is also a matter of concern, as being underweight is equally dangerous as being overweight or obese.
While, where everyone these days wants to look slim and fit, a skinny person want to gain weight. Weight gain can be a time consuming episode and all it needs are patience and the right approach. The aim should be to gain weight in a healthy manner and hence it is important to focus on eating food, at the right time and in the right quantity.
Gain weight the healthy weight! Here is how to do it.
If you want to gain weight, do it correctly is very important. You can brine on sweets and sodas to gain, but in the process will lose your health. What you really need is a balance amount of healthy mass and subcutaneous fat. The first step towards gaining weight is to increase your daily calorie intake and eat high-calorie yet healthy foods.
- Add more calories to your diet
Anything that we eat has some calories. As we eat fewer calories to lose weight, we eat more to gain. The equation states eat more than what you burn. Eat foods like pulses, cereals, meat, bread, rice, dry fruits, and nuts that are calorically richer. Foods higher in calories and proteins easily help gaining and maintaining weight.
How you do it:
- Ensure that you take vegetables like carrots, spinach, lettuce, French beans, Chinese cabbage, eggplants, pumpkins, broccoli and asparagus to your daily diet.
- Include some red meat and not in high quantity. The aim is to add calories and not cholesterol.
- Get to add olive oil in generous quantity in your dressings and salads.
- A great way to add calories in your diet is by consuming whole dairy products. Don’t opt for skimmed or low-fat options.
- Eat lots and lots of proteins
The most vital nutrient helpful in gaining healthy weight are proteins. Remember that proteins are the building blocks of muscles, means the muscles are made up of proteins and without it all the extra calories that you take, will end up in body fats. While taking a high-protein diet, it make all the extra calories to be turned into muscles. Eating sufficient protein is essential to gain muscle weight instead of just fats. Examples of high protein foods are meats, fish, eggs, many dairy products, legumes and nuts.
- Healthy Fats
Good and healthy fats are necessary for muscle growth and for the production of hormones like testosterone and is also essential for the growth and strength of muscles. It also helps elevate metabolic rate, which in turn helps the body to lose bad fats and gain good ones.
Fats are needed for many vital body functions. Polyunsaturated and monounsaturated fats are good fats and can be obtained from nuts, leafy veggies, salmon fish, flaxseed oil, avocados oil, and many seeds. Healthy fats are also a good source of omega-3 and omega-6 fatty acids.
Here is a basic food list that you should include in our daily if you are trying to gain weight:
- Full cream milk and dairy products.
- Beans, lentils, and other such protein-rich foods.
- Fruits and vegetables.
- Healthy oils and fats.
- Healthy desserts.
By: Sheela Seharawat