It is quite tough for some people to gain weight and build muscle. There are few reason like body type ,genetics ,any health condition ,skipping meals and calorie deficient diet which may be responsible for you're skinny physique. Low body weight can cause several problems like weakness , low confidence ,poor sexual health ,weak bones and many more. Some underweight people also suffer from anemia and infertility. Body weight should range according to BMI ( Body mass index ).
Measure you're height in metres and weight in kilogram then divide weight from square of height .BMI = kg/m2.
Now the question is how to increase body weight in least possible time and the answer is by improving diet and eating more carbs. Our body needs three major macro nutrients carbohydrates ,Protein and fats.When you want to increase body weight then you should eat more carbs and fats which will increase total calorie intake. Also take appropriate amount of micro nutrients ( Vitamin and minerals ) for proper body functioning .
One important thing when you're on gaining never skip meals that's the worst thing you do because it can result in depleting glycogen level which decreases stored fats from body and follow you're diet daily.
In this diet plan we majorly focus on increasing you're calories intake. Including Milk ,Nuts ,Chicken or Fish and Banana.
After waking up in the morning drink 2-3 glasses of water stored in copper or clay vessel ( Avoid plastic ) as it will boost metabolism and remove toxins from body.
Breakfast : Around 8 AM
Breakfast is the first and foremost important meal of the day because you're going eat after 8-10 hours of fasting so it should be loaded with nutrient.
Egg ,Oats cooked in milk , peanut butter and banana
Egg are rich and lean source of protein ,Oats will provide with carbohydrates and when cooked with milk increases overall calories and fats ,Peanut butter is high on calories and fats and banana is great source of potassium and sucrose which will help in weight gain.
Morning snack : Around 10 AM
This meal is important when you're on weight gain, as it is not possible to consume all you're calories in just three major meals.
Potato sandwich
Take 2 slice of brown bread and some boiled potato's. Add some sauce or Mayonnaise as per you're taste.Also apply some butter or olive oil.
Potato are best form of simple carbs available and are quick digestive on the other hand bread is complex carbs which are slow digestive ,combination of both is best when you're on gaining weight.
Lunch : Around 1 PM
Chapati, Salad and Chicken
Chicken is best source for healthy fats as it contain 3 g of polyunsaturated fats and 5 g of monounsaturated fats (per 100g) which are healthiest fats. Also have 27 g of lean protein each 100 g. So have around 150 g of chicken which will easily provide with 350 calories. Chapati's will manage carbs intake and salad provide with fibers.
Evening snack : Around 4 PM
This meal will help in increasing calorie intake ,if you want you can have mass gainer in this meal otherwise natural food is best over any supplement.
Smoothie
Add 1 glass milk ,few almonds ,banana or naseberry (chikku) to jar and grind well. Also add honey or jaggery for sweetening.
Dinner : Around 7-8 PM
Rice ,Whole eggs and Vegetable
Rice is best to eat at night as it help in keeping you're stomach lighter and help in avoiding bloating .Whole eggs contain healthy fats and other vital nutrients and vegetables will help in keeping mineral level at its best.
Last meal : Before sleep
100 g of paneer and 1 tablet of multi-Vitamin OR glass of milk with ashwagandha powder or Shilajit and jaggery.
Best option is to take them on alternative days. Paneer and milk contain casein protein which body absorb slowly ,help in providing protein to you're body while you sleep.
Few Points :
- Always chew you're food slowly.
- Drink appropriate amount of water throughout the day.
- Take proper 8-9 hrs sound sleep.
- Do some exercise.
- It will take some time but you'll start noticing difference in a week.
- Stay motivated.
0 Comments: