The Diet Plan for Weight Gain

The Diet Plan for Weight Gain

Dr.Neeraj Mehta profile Authored by Dr.Neeraj Mehta on 27 May 2016 - 09:47.


Appropriate body weight determines a person’s health status. Both overweight and underweight are equally unhealthy. Either to lose or gain weight, opting for natural methods is the best way.

What causes underweight?

  • Lack of good quality protein and poor nutrition
  • Abnormal or irregular eating habits such as eating too little or too much.
  • Lack of daily physical exercise
  • Heredity is one of the reasons for overweight or underweight. Biological processes are responsible for passing on physical traits from one generation to another
  • Falling sick frequently due to weak immune system.

Considering the above referred reasons, following an effective diet plan and some tips help to gain moderate weight. Though it is time consuming, gaining weight the natural way is the healthiest way.

Some tips to gain weight:

  • High protein and calorie diet:  Eating calorie and protien-rich food like pulses, cereals, meat, bread, rice, dry fruits, nuts, eggs, fish, sprouts and dairy products can help gain weight. Including vegetables like French beans, broccoli, lettuce, Chinese cabbage, spinach, carrots, pumpkins, eggplants, potatoes, peas, etc.helps gain weight.
  • Eat fruit such as banana, custard apple, chikku, mango instead of a watermelon or orange juice can help. All these foods are rich in calories vitamins and minerals and help in weight gain.
  • Increase the number of meals and the quantity: Eat healthy, increase the numbers of meals and food quantity. Breakfast, lunch and dinner should be heavy and calorie-rich. A heavy dinner will help you to gain weight very easily as your metabolism is not as active when you sleep compared to the waking state.
  • Eat five to six meals a day and in time. Avoid skipping any meal especially breakfast. It must include toned milk, boiled eggs or toasted bread with butter or cheese.
  • Eat nuts and dry fruits, boiled veggies with a dollop of cream or cheese sandwiches can be included as snacks.
  • Eat food at regular intervals: Eat every three hours to maintain consistent energy levels in your body.
  • Increase the sleeping time: Sleep helps to stay healthy. You should sleep 7-8 hours everyday.
  • Workout to gain weight: It’s a misconception to think that exercise helps to only lose weight. It actually works both ways to lose or gain weight. It will stimulate your appetite and increase your energy needs. It also converts extra calories into muscle instead of fat.
  • Additional supplements: Weight gain supplements can be used only when diet and exercise don’t bring results as quickly as you want.

Thus all the above given tips will help you to gain weight and keep you energized throughout the day but before following the tips you are suggested to find out the causes behind being underweight. If stress or tension is the cause for underweight, you should focus on yoga or meditation to de-stress.



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