Although being lean is fine but too skinny sometime makes you feel embarrass. How we gain weight becomes difficult when nutrition intake is not equivalent to use by the body. Are you one of those who constantly look for weight gain? Glance for subsume ways that you implement on daily lives to gain kilos. With weight gain you will be able to improve your personality, looks and impress everyone that surround you. It very clear weight gain struggle is similar to weight loss. The maximum believes that there are very few who are actually looking for weight gain. But it is not true. There are uncountable number who actually want to add some flesh in their bony structure
In case you want to add weight in few days don’t forget to give your 100 percent. You have to be determined, passionate, and all time ready to work hard for it. Don’t forget you won’t be able to make it with half heart. You have to give the process your whole heart, soul, body and mind. With strong will power and un-flatter decision will help you in achieving the set goals.
How we Gain Weight when Focus is Unhealthy Food
To get the needle of the weighing machine to be at right always you don’t have to eat unhealthy. Rather you have to include nutritious, rich protein, high in calorie food items in your meal. The best way to gain weight is always amplify your eating habits and work accordingly. How we gain weight is quite simple when you keep things sort at your end. Drink always fresh water and juices. Avoid high sugar added beverages from your diet plans. Distance yourself from aerated drinks such as cola, flavored coffee drinks, sweetened teas and etc. The drinks are high in calorie content but on the other side they contain unhealthy fats.
Know Every Day Meal to Gain Weight
With plan diet and daily chart you will be consume smaller but frequent meals that has to be rich in calories, healthy fats and complex carbohydrates. It is very essential to stick to what you start. You have to be strong enough to follow a diet plan chart for your own good. Remember you are doing it for yourself not for others. You are in the process of weight gain because you want to not someone else. Therefore before you begin with make things very clear and transparent in your mind. It’s you who want to see changes in yourself not others who you have to impress.
Not only diet is responsible for good health but one should also go with exercise for healthy body and fit living. Effective workout and fitness sessions helps in weight gain journey.
Pre-Breakfast: primary aim of the pre breakfast is to gain 380 calories and 12 grams of protein. Follow a diet as 1 glass of milk mixed with 2 teaspoons of skimmed milk powder, 2 ripe bananas, 10 almonds soaked overnight in water, with the peel. Or you can go with 1 cup of tea or coffee with full fat milk and sugar, 2 scrambled egg whites and 7 almonds soaked in water overnight with the peel.
Breakfast: basic aim to gain 450 calories and 7-8 grams of proteins. 6 slices of bread, boiled egg and glass of fresh fruit juice. Or large bowls of oats/wheat/corn flakes with milk. 1 piece of boil chicken, 1 glass of banana milkshake. Or go with plate full of poha/khichdi/daliya/upma cooked with assorted vegetables and glass of milk. Or 2 paneer parathas with cup of curd. Or 2 masala dosa with 2 cup of sambar and chutney with glass of milk.
Mid-morning meal: aim of the food is to gain 450 calories and 21 grams of protein. Whole seasonal fruit with glass of buttermilk/coconut/plain lassi. Handful of roasted soybeans or almonds. 3 to 4 pieces of dry fruit chikki, 1 glass of plain lassi. Glass of full-fat milk with some chocolates syrup/badam milk powder or powdered dry fruits.
Lunch: aim is to gain 600 calories and 24 grams of proteins. 2 small bowls of plain rice, 2 chapatis with ghee and small bowl of dal. Small bowls of boil vegetable curry of your choice or get the chicken or fish served with green salad and bowl of curd with small amount of sugar. Small bowl of biryani pulao, small bowl of scrambled eggs or paneer, bowl of vegetables of your choice, medium-sized bowl of sprouts salad and chicken soup.
Afternoon-snack: aim is to consume 200 calories and 2 grams of proteins. Cup of coffee, tea with full-fat milk and 4 cookies. Glass of thick banana shake with biscuits. Handful of roasted chana, almonds and soybeans with glass of milk.
Mid-evening snack: aim is to gain 300 calories and 14 gram of protein. Grilled vegetables, chicken sandwich, 3-4 pieces of dry fruit chikki or groundnut. Handful of roasted almonds, small cup of upma made with vegetables. Small bowl chicken or vegetables soup with dash butter and vegetables sandwich with extra cheese or mayonnaise.
Dinner: aim is to consume 450 calories and 24 grams of proteins. 3 chapatis with ghee spread on them. Small dal of your choice, and small bowl of chicken or fish pieces that have either grilled or boiled. Small bowl of vegetables cooked and make salad or curry of your choice. Small bowl of curd with sugar of healthy sleep.
Late night before bed: purpose it to gain 330 calories and 9 gram of protein. Glass of warm milk with pinch of turmeric or raw honey. With this you will have sound sleep which is the essential and improves digestive system. Also helps to prevent body from going to state of starvation when you are asleep for 6-8 hours.
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