Skip to main content

Weight Gain Tips & Diet Plan for Skinny People




Everyone is always talking about losing weight but some skinny peoples actually like to gain a little weight. Some people are naturally quite small and they too feel the effects of bullying. It can be very tough for a person with a fast metabolism to gain body weight. Healthy weight gain requires a balanced approach, just like a weight loss program.

Diet Tips of Weight Gain:

Weight gain can be a time-consuming process. But you need to be patient and practice it correctly. Your aim is to gain weight in a healthy manner.

Eliminate the Causes of Underweight:


Make clear that you do not suffer from underlying disease that cause weight loss or too much weight gain and that other important factors such as medications, depression, or anxiety are not preventing you from gaining weight.

Eat More Calories:


If you want to gain weight you need to increase your daily calorie intake.Increase your calorie intake by 20%.If you find you are not gaining weight with an extra 20% calories, increase your calorie intake in increments of about 100 calories until you experience weight gain.Unlike fat loss, gaining quality weight is a slow process. We don’t want to add a large number of calories from the start, as this will just result in the extreme fat gain. Eat foods that are rich in calories like pulses, cereals, meat, bread, rice, dry fruits, and nuts.Try almonds, sunflower seeds, fruit, or whole-grain, wheat toast.

Eating Caloric Dense Food:


High-density foods are foods which (measure by volume) contain a high number of calories per serving. Calorie dense foods are high in fat or sugar due to the fact that all proteins and all carbohydrates contain four calories per gram while all fats contain nine calories per gram.The high dense foods are high in calories and in nutrients such as nuts, dried fruits, and avocados. Donuts, cakes and fast foods are calorie rich, but nutrient poor. You’ll gain weight, but risk heart disease, diabetes, and other serious illnesses.

Eating mini-meals:


Eating mini meals more frequently may help cut down the volume of your meals so you don’t feel so full all the time.Eating snacks between meals can add a significant amount of calories to your diet. Again, make sure your snacks are reasonably healthy. Six small, high-protein meals a day, such as egg white omelets, tuna sandwiches, and ground turkey are ideal.

Change up your Exercise Routine:


Too much aerobic exercise will burn calories and work against your weight goal, strength training can help. This includes weightlifting or yoga. You gain weight by building muscle.

Food habits that help you gain weight:


Chew the food properly to improve digestion process. Avoid excessive intake of beverages such as coffee and tea immediately after meals, as this hinders the absorption of minerals like iron.


Diet Plan for Weight Gain:

Breakfast:(7am - 8am)


  • 2 toasted bran bread slices and omelet with tea or milk.
  • A bowl of oatmeal boiled with a cup of skimmed milk. It can be topped with some fruits of your choice such as banana, apple or berries.
  • A whole wheat (chakki atta) paratha made in 1 spoon of desi ghee with milk or unsweetened juice of your choice.
  • A boiled egg and a slice of bran bread.
  • Snacks:(9:30 am - 10:30 am)
  • 1 glass Orange juice
  • 1 cup sliced Carrots
  • 1 cup Cucumber slices
  • 1 Apple
  • A handful of Almonds

Lunch time: (1 pm - 2 pm)

  • 2 palm-sized chapattis, ½ cup vegetable curry, 1 cup daal and a bowl of salad.
  • A cup of plain rice with ½ cup vegetable curry, 1 cup daal and a bowl of salad.
  • Chicken Tikka , chattni and a bowl of salad .

Tea Time:(4:30 pm -5:30 pm)


  • Eat 2 slices of brown bread with cheese.
  • 1 glass of banana shake/custard apple shake/mango shake.
  • 2 vegetable sandwich with cheese and Cup of tea or coffee.

Dinner: (8:30 -9:30)

  • 1 phulka or roti, ½ plate vegetable bhujia, 1 cup daal and a bowl of salad.
  • 1 cup plain rice with 1 cup daal and a bowl of vegetable raita.
  • 2 pieces of chicken tikka with 1 chapatti and salad or ½ bowl yogurt.
  • 1/2 cup of pudding and any other sweet dish.

Bedtime:(10:00)

  • 1 cup of milk,2-3 biscuits.

Follow these tips and diet plan to put on weight. Say goodbye to your skinny self.
Labels:

Comments

Post a Comment

Popular posts from this blog

Benefits of Eating Sago

You might be familiar with the little white pearls called "Sago", but you may not know that it's a fruit obtained from Sago Palms. It is cultivated mostly in south-East Asia, especially from Malaysia and Indonesia. Nutritional Value of Sago  It is one of the cheapest staple food and also called complete carbohydrate food.  It contains; 94% of Starch 0.2 gm of protein 0.5 gm dietary fibre   10 ml of calcium 12 ml of iron It is lightweight, easily digestible and suitable food for all groups of ages especially for children, and elders. It is mostly added to dietary blend regimens of the patients specifically to those whose digestive system is weak. It is also beneficial during childbirth because of its multi nutrient content. It is also introduced in the weaning diet of the babies after 8 months due to its softness and easy digestion. Cooking Methods of Sago Sago can be cooked by various methods alone or in combination.  It is mostly used as
1 comment
Read more

How To Start Your Own Backyard Garden from Scratch?

Are you interested in beginning the journey of your own backyard garden? If yes, then don't think too much, believe in yourself because positive thinking leads to positive outcomes.  I f you want to start a  backyard  garden for growing your own vegetables,  you should do it. Don't let that whole useful place go to waste. Gardening has many advantages: it saves money, saves the nature and planet, grows fresh vegetables with interesting flavours. There are 11 steps for beginners who have no idea where to start; Selection of Site The most important step is to choose the right site for a backyard garden. You need a place that gets plenty of sunlight daily, closer  to a source of water, and shielded from frost and wind because many plants  such as  tomatoes  and cucumbers need shelter from the wind.   If there are trees around your selected place,  consider the spread of their roots, you may need to dig a barrier around your garden to block root incursions.  Y ou wil
1 comment
Read more

Polycystic Ovary Syndrome Natural Treatment

Polycystic ovary syndrome (PCOS) is a common endocrine system disorder among women in which  the ovaries stop working properly.  In this condition a woman’s level of the sex hormones estrogen and  progesterone  are unbalanced.  This is the major cause of growth of  ovarian cysts  (benign masses on the ovaries).   These ovarian cysts are egg-containing follicles that have not developed correctly as a result of which a number of hormonal abnormalities occur. PCOS is a major health problem,   affecting an estimated 1 in every 5 women of childbearing age. Symptoms Of Polycystic Ovary Syndrome Symptoms of PCOS will vary from women to women, not all women will have all of the symptoms.  E ach symptom can vary from mild to severe. Common symptoms include; PCOS is the leading cause of infertility in the females.  Difficulty in getting pregnant due to lack of ovulation or in some cases repeated   miscarriages. Half of the women will face weight gain problems and obesity as we
3 comments
Read more