DIET IN GAINING WEIGHT

This is near and dear to my heart because I know what it’s like to want to gain weight and feel like you just can’t.No matter how much you eat or what you try that number on the scale either never changes or shockingly goes down.Like how could it be going down?

If a person is skinned or under-weighed,their body may not be getting the nutrients it needs to build healthy bones,skin and hair.While some people may have a genetic background or a medical illness that prevents them from putting on weight.There comes a question.

WHEN IS A PERSON UNDERWEIGHT?

People use a body mass index(BMI) to calculate if they are underweight,at a healthy weight or overweight.Using the BMI is considered a good measure of a person’s weight because it compares their weight to height.

HOW TO CALCULATE BMI?

Calculating the BMI is easy.There is a simple formula.BMI=kg/m²You have to just square your height in metres and divide it by your height.

Like if your height is 171cm then change the height into metre.

#Now your height is 1.71m.#Square root 1.71.#2.9241 will be your height in metre square.#Now divide your weight by height.#If you are 50kg.Then 50/2.924.#Now the BMI is 17.0.Which means you are under-weighed.

BMI CATEGORIES:

Under weight=<18.5//Normal weight=18.5-24.9//Overweight=25-29.9//Obesity=BMI of 30 or above.

There are basically two main principles to gain weight.You have to increase your calorie intake and gain lean muscle through strength training.

WEIGHT GAIN DIET TIPS:

How do you add high calorie,nutrient-filled foods to your meals?Here’s my way of doing it:

1. Consume at-least 2500-3000 calories per day

Weight gain occurs when you consistently consume more calories than you burn each day.Depending on your activity level and body size,2500-3000 calories may be greater than your current calorie needs,causing you to gain weight.But it’s critical for you to know the exact number of calories that you need to add to your daily diet.

2. Here are some foods that are high in calorie:

*Banana milkshake-Banana milkshake is not only easy to prepare but also helps you to gain weight.Add a handful of almond to the mix and you will have a wholesome meal.

*Chickpeas-Chickpeas is commonly known as “chole”.It is a great alternative of meat as it is high in calories and high in protein which helps to get into body-building

*Potato-Potato is a high caloric foods which is also rich in vitamin-c and potassium.Boiled potatoes are best friends for people who try to gain weight

*Rice-Rice is a good source of carbs,vitamins and minerals.Consuming rice makes you feel less tired and active throughout the day.

*Egg-Egg are great to eat to gain healthy weight.Not only they are packed with protein,vitamins and minerals but they also give you the energy you need to get through the day.

3. Go for six small meals in a day instead of just three.

Eat as often as possible to get a bigger quantity of calories each day.You can plan three meals and three snacks as well.Take care to eat about every three hours throughout the day.Also,eat faster than you normally do and use bigger plates to increase portion size.Drink full-fat milk and fresh juices to boost your calories or add a half cup of nuts to the diet as a snack.This will help you get close to the calorie mark.

Foods to be consumed for weight gain diet:

*Consume fat rich foods like coconut oil,butter,ghee,nuts,seeds,nut-butters.

*Consume high protein foods which includes beans,legumes,soy,dry fruits like walnut,egg,poultry and meat.

*Include sugary fruits like mangoes,bananas,pineapples,dates and dried apricots.

*Add Starchy veggies like potato,sweet potato,peas,corn,pumpkin and yam.

*Also grab full fat dairy products such as cheese,full cream milk and yoghurt.

 Stay healthy and stay safe.