Diet chart for weight gain

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Diet chart for weight gain (Morning to Night)

Diet chart for weight gain

In this article of mythoughtstech, we will discuss this issue. We have brought a weight gain diet chart for slim people, which will help them to increase their weight. Apart from this, we will also give some other tips. If you like this article of mine, then do not forget to like, share, and comment on it. Subscribe to read such amazing posts.

If you want to be healthy, then it is important to stay balanced. People whose weight is balanced according to their age and height, they enjoy a healthy life. Therefore, as much as necessary to reduce obesity, equally important is weight gain. Often people advise to reduce obesity, but no one talks about increasing weight. Not only do the underweight people look weak, but their personality also does not look attractive.

Weight gain diet chart for weight gain What to eat at lunchtime (vegetarian / non-vegetarian) Before breakfast 7 am-8 am Full-fat milk tea with sugar. If you do not drink tea, you can make almond milk.

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Breakfast 8 am-9 am Eat two pieces of multigrain bread and omelet with less fat butter.

Instead, you can eat a bowl oatmel, corn flakes or porridge with vegetables.

You can also eat poha, upma, and khichdi by adding various vegetables.

Eating two chapattis or two parathas with vegetables can also prove beneficial.

You must choose one among the various options mentioned above and consume fruit with it.

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Diet chart for weight gain

Brunch 10 am-11 am Eat a glass of full-fat milkshake or you can have a protein shake. You can also eat full-fat curd instead.

Lunch 12:30 pm-1:30pm

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One bowl of vegetables and two lentils with lentils and one bowl of rice. You must add ghee to vegetables and lentils and you can also apply ghee on chapattis.

Non-veg eaters can have two pieces of chicken / a fish/egg/cheese along with chapatti and rice.

Take cucumber, carrot and cabbage salad with lunch in the afternoon.

You can also take a bowl of yogurt.

Evening snack 5:30 pm-6:30pm Veg / Nonveg Soup with Butter You can also eat sandwiches with cheese or mayonnaise.

Dinner 8:30 pm-9:30pm You can eat at night in the same way as the diet you ate for lunch, but do not eat rice at night.

Before bed 10:30 pm-11pm Drink a glass of milk.

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Diet chart for weight gain

Bodyweight depends largely on calories. While fewer calories are needed to lose weight, more calories should be taken to gain weight. If you are troubled by low weight, then you can take 2000-2200 calories regularly.

You should include broccoli, cabbage, carrots, spinach, pumpkin and brinjal in your diet.

Red meat can also benefit from being included in the food. Keep in mind that do not eat 4/13

it excessively, otherwise, your cholesterol level may increase.

Add a little olive oil to any salad you eat. This will not only increase the taste of the salad but will also increase the number of nutrients.

Eating dairy products daily can also give you sufficient calories. You should always consume fat-rich milk and yogurt.

Calories mean energy. When you eat calorie-rich food, the body becomes more active than before. The nervous system is also strong.

2. Increase food intake If you increase your dose in balanced amounts, you can increase your weight. You should eat small amounts of three in a day instead of three and consume calorie-rich foods every time. Eating too much in one go can spoil your digestive system and you may fall prey to other diseases instead of gaining weight. Eating a little more frequently will also digest food and its effect will also be seen on the body.

What to do : You can eat breakfast with a bowl of fruit and bread with butter. If you do not like normal butter, you can replace it with peanut butter or paneer.

Dried fruits, boiled vegetables or cheese sandwiches can be eaten in snacks.

If you like anything other than these, you can also consume them, but keep in mind that it should be healthy. Also, it should not be oily at all.

By eating something for a while, energy remains in the body. This keeps you active at all times and can do your work with full potential. Eating too much in one go can make you feel lethargic and also cause stomach upset.

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3. More Protein

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Diet chart for weight gain

Along with calories, protein is also needed to gain weight. The body gets energy by consuming protein-rich foods. Also, the muscles are strong, as weak muscles are not able to bear much weight.

What to do : Eggs, fish, chicken, lentils, sprouts, and dairy products have been considered the major sources of protein.

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Excess oil is found in fish like tuna and mackerel and its intake helps in weight gain.

Amino acids are found in proteins, which makes muscles strong. Therefore, proteinrich foods are essential for muscle and weight gain.

4. Healthy Fat If you are wondering what fat is needed to gain weight, then you are wrong. It is also necessary for the body to consume a limited amount of fat. Healthy fats are needed for muscle growth and hormones such as testosterone. It also helps to increase the metabolic rate, which helps the body flush out bad fats and maintain good fats.

Polyunsaturated and monounsaturated fats are considered good for health. You can get this kind of fat with nuts, green leafy vegetables, flaxseed oil, avocado oil, and other seed oil. Also, tell you that omega-3 and omega-6 fatty acids are also needed for good health.

So if you are thinking about gaining weight, then do not ignore good fats.

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5. Weight gain supplements

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Diet chart for weight gain

Some people are excessively weak. Such people are required to take nutritious foods and regular exercise as well as take weight gain supplements. Take these supplements only on the advice of your doctor. Only the doctor can tell you better what kind of supplements will be beneficial according to your health.

What to do : Many types of protein shake and supplements are available in the market. You can consume them by adding milk or smoothies. You should take these supplements only by asking a doctor because not all supplements suit everyone. It is possible that some supplements spoil your health rather than improve it.

Including supplements in your routine increases body mass index. Muscle also develops.

6. What to eat 8/13

Full fat milk Beans, lentils and other protein-rich foods Fruits and vegetables Healthy fat and oil Grain Nice and healthy sweet 7. Yoga

Diet chart for weight gain

Yoga is the only cure for many problems. Yoga helps reduce weight as well as weight gain. If you do yoga along with a diet chart for weight gain, you may benefit more. Yoga not only reduces stress but also improves the energy levels in your body. Apart from this, yoga also improves the digestive system, which makes you feel hungry. Here we are telling some yogasanas, which can increase weight.

Sarvangasana: This yoga asana helps in controlling your weight according to your age and height.

Pawanmuktasan: By doing this, the digestive system is good, improves metabolism and gets rid of problems like gas, acidity, and constipation. By ending all these problems you feel hungry.

Vajrasana: The digestive system is also better with this Yogasana. Whatever you eat and drink, it becomes easy to digest. At the same time, the muscles of the entire body especially the legs and waist are strong. This can be done for about 5 minutes after a meal.

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8. Exercise to gain weight By doing the exercise mentioned here, the muscles develop well. Keep in mind that you should do all these exercises under the supervision of a qualified instructor.

Twisted crunch leg press Leg extension Leg curls Arm curls Shoulder shrug Seated dumbbell press Triceps pushdown Barbell squat Pull-ups Ab roller Incline dumbbell press Side lateral race Dumbbell lugs Wet crunches

How beneficial: These exercises are essential for healthy muscles. Also, they help in increasing body mass index. This causes your weight to increase gradually.

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10. Relieve stress

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Diet chart for weight gain

Stress is the root cause of more than half of the problems. When you are under stress, weight can be more or less. There may be other types of physical problems as well. So, if you are thinking of gaining weight, first try to get out of stress. To relieve stress, you can do meditation, dance or listen to the music of your choice.

11. get enough sleep Of course, it is beneficial to eat a healthy and balanced diet, regular exercise and yoga, and taking necessary supplements, but it is also necessary to sleep enough to give the body complete rest. Experts also say that it is necessary to sleep seven to eight hours per day to stay fit and fit. This eliminates the tiredness of the day and your body gets ready to work with full energy the next day.

12. Motivate Yourself

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Diet chart for weight gain

No doubt losing weight is difficult to weight gain. Therefore, increase your diet and exercise as much as your body can bear. If you do more than your capacity, then there can be a loss instead of profit. Also, it is important for you to be patient, because it is good only if the weight increases gradually. According to experts, if you take the weight gain diet chart continuously for 30 days, then one and a half kg weight can be increased every month. If your weight increases more than that in a month, it can prove to be harmful to health. Keep in mind that every person's body and needs are different.

Therefore, you should set your goal according to your health. Diet charts and rules may be different for women to gain weight.

Health problems due to weight loss Weak immunity: Losing weight can lead to weakened immunity. If immunity does not work properly, you soon fall prey to other diseases. As soon as there is a slight change in the weather, the effect on health starts. Apart from this, there is also the possibility of dangerous diseases like cancer.

Anemia: Iron deficiency in the body can cause anemia. In such a situation, the underweight person often feels tired. He is not able to eat properly, due to which he does not get enough nutrients and there is a lack of energy in the body. As a result, the 12/13

amount of blood in the body also starts to decrease and diseases like anemia take place in the body.

Fertility related problems: Low weight in women also affects fertility. This makes the menstrual cycle irregular and makes it difficult for a woman to conceive. There is a possibility of miscarriage even if you take a pregnancy tax. At the same time, underweight men may face sexual problems. At the time of sexual intercourse, they may have pain, low sperm quality and problems such as erectile dysfunction.

Weak bones: Both underweight women and men can face osteoporosis. This is due to changes in hormones and a decrease in vitamin-D and calcium. Osteoporosis is a bone disease, in which the chance of fracture increases manifold.

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Weight gain is not a difficult task for skinny people. Just need, then set your goals and be patient to achieve it. Eat balanced and nutritious food and keep taking the necessary supplements on the advice of your doctor. This will not only increase your weight, but you will also be healthy. Also, exercise regularly. If you want to say or ask anything in this regard, you can write in the comment box below.

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