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Weight Diet for Healthy Gain

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It is usually seen people are obsessed with losing weight. No one likes extra body weight and is finding ways to reduce. On the other hand, there’s no harm in weighing a few pounds less than your ideal weight. However, some people are terribly underweight probably due to lack of proper nutrition along with underlying health concerns. In that case, doctors recommend a change in diet that would rather help to increase their weight in a healthy manner. If you are suffering from similar weight issues, then you can follow the healthy weight gain we have explained here.

You must have full meals twice a day

First, a heavy breakfast is mandatory and second your lunch would be moderately heavy. Eat filling foods like pulses- Indian dal and lentils, brown rice (you can also eat a small portion of white rice for weight gain purpose), soya beans and a bowl of cooked vegetables. Combine potatoes (try smashed and baked recipes) with green vegetables like spinach, broccoli, kale, beans, etc.

Feast on whole grains

Remember the word “healthy” before making any choice.  Whole grains would help you to balance your carbohydrate levels. When it comes to adding some pounds in a healthy manner then make a smart buy of cornflakes, bran flakes, multigrain bread, whole wheat pasta, and noodles. We would not recommend eating refined flour products.

Have one egg daily

Eggs are full of nutrition and you should have one daily to put on weight gradually. You can either eat it as boiled, scrambled or omelette.

Increase intake of dairy products

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Add whole full cream products to your diet until you observe a change in your weight. Have butter, cheese and milk, preferably at breakfast time with slices of brown bread. You can also prepare various recipes of cottage cheese for your dinner or lunch. It would help you to put on weight.  Consume yogurt and curd on a daily basis.

Banana, mangoes, cherries, strawberries, cranberries

Mangoes, cherries, cranberries, and strawberries are sugary fruits that help you to gain weight without causing a sudden rise in blood sugar levels. Prepare delicious smoothies, juices and punch them with honey or brown sugar. And do not forget to eat one banana daily on snacks or for breakfast.

Dry fruits and nuts are musts

You must snack on dry fruits everyday to improve your weight. Increase the serving size this time and try nut butter as well. Make sure your plate contains cashews, pistachios, almonds, dates, raisins, figs, apricots, and plums. You can also prepare milk shakes with dry fruits to treat yourself in a healthy way.

Animal fat and sea food are necessary

If you are extremely underweight, then your doctor might recommend a certain quantity of red meat and sea fishes like Pomfret, oysters, tiger prawns, etc. in your diet. You could even eat salmon twice a day to increase your weight.Otherwise, make sure you have lean meat at least thrice a week cooked in a healthy manner.It includes chicken breast, lean turkey. Continue eating fresh water fatty fishes like salmon, sardines, tuna, mackerel, etc.

Make sure you eat within a four hour gap

The body needs energy continuously and when the energy bank depletes, the body turns to the muscle mass as an energy reserve. This causes you to lose important tissue and look thinner. So, eat a regular meal within a gap of 4 to 5 hours apart. This timing is very important for those trying to gain weight.

Note: In the course of eating foods for the purpose of gaining weight healthily, make sure you do not misuse your liberty and start gorging everyday on unhealthy food items like pizzas, cookies, chocolates, brownies, burgers, sausages, carbonated drinks, etc.  Remain consistent with your goals to gain weight the healthy way and reach the body type you desire the easy way.

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Written by: Saptakee sengupta
Date last updated: April 12, 2015

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