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Foods and Diet Chart for Weight Gain

Foods and Diet Chart for Weight Gain
Each person’s body structure is different. This is the reason that nowadays where most people are looking for different ways to lose weight, then there is a high number of people who appear to be very thin in body. Concerns of such people are also not reduced because they are not attractive due to their body being thin and do not wear trendy clothes. But do you know that increasing the body weight does not work as hard as losing weight. There are many foods that can be consumed daily by consuming calories. In this article, we will tell you some better ways to increase body weight and what you should eat to gain weight.

Foods for weight gain

Increasing weight is very easy for anyone, because now every food stuff contains enough fat, protein and carbohydrate, so that the body gets calories easily and weight increases. But weight gain is very different from obesity. Therefore, to increase the weight, you should consume foods such that calories can be obtained, but these foods are also beneficial for health. Let’s know about some healthy food items that increase weight.

Pasta for weight gain

Pasta is a great source of carbohydrate. It is beneficial for health as well as having high calorie intake. Eating a cup of pasta gives 220 calories. But after boiling the pasta, do not eat spices and salt only. Eat with lycopene mixed sauce and cheese in the past. By this, the body will get enough calories including calcium and the weight will also increase. If you want, whole wheat pasta can also be eaten.

Dried Fruits for weight gain

If your body looks very thin then you should have to do two dry fruits daily. Eating dry fruit does not just provide energy, but it also helps in increasing calories. Raising raisins is a better option for weight gain. Except one cup of grapes, one cup of raisins provides 200 calories. Raisins are also cheaper than other dry fruits and increasing weight will not be too heavy on your pocket. If you want, you can eat even rusty raisins in the morning. Apart from this, dried berries, apricots and cherries and dry gram can also be eaten.

Healthy Oils for weight gain

By adding fatty food stuff to food, the weight of the body increases very easily. Eating 120 teaspoons of olive oil per day gets 120 calories. But before eating fatty foods to increase the weight, keep in mind that Fat should also be beneficial for your health. Therefore it is better to use unsaturated fat. Olive oil contains monounsaturated fatty acids which increases calories and is beneficial for health as well. In addition, Canola oil is a great source of omega 3 and monounsaturated fat. Apart from this, consumption of walnuts and grape seed oil is beneficial in weight gain.

Starches for weight gain

Starch helps in muscle growth and weight gain. If you want to increase the weight of your body then you should consume excessive amount of starch. Starch is found in adequate quantities of food items such as potatoes, corn, quinoa, beans, oats, legumes, root vegetables, sweet potato, pasta, whole grain, whole bread etc. Besides increasing calories, starch also provides energy in the form of glucose to the body. Glucose is accumulated in the form of glycogen in the body and enhances body’s energy and performance during exercise.

Protein supplements for weight

Athletes often consume protein supplements and increase their weight in a short period of time. Protein helps in increasing muscles. Therefore, if you want to increase the weight of your body, then add 5 to 10 grams of protein every time in the food. In addition to getting proteins from eggs and soybeans, cheese, if you are non-vegetarian, then you can increase your body weight easily by getting enough protein from other food items too. Apart from this, you can eat protein supplements sold in the market.

Yogurt for weight gain

To increase body weight, yogurt consumption is an extremely easy and cheap solution. Dahi is found in high quantity of fat, which increases the weight of the body very easily in just a few months by eating it daily. You can also eat sugar in yogurt if you wish. This increases caloric intake more.

Red meat for weight gain

सीमित मात्रा में रेड मीट का प्रतिदिन सेवन करने से सिर्फ मांसपेशियां ही नहीं बनती हैं बल्कि वजन भी बहुत आसानी से बढ़ जाता है। लेकिन याद रखें कि रेड मीट का सेवन सीमित मात्रा में ही करें। रेड मीट में ल्यूसिन (leucine), क्रिएटिन (creatine) एवं अन्य आवश्यक पोषक तत्व पाये जाते हैं जो मांसपेशियों में वृद्धि के साथ ही शरीर का वजन भी बढ़ाने में मदद करते हैं। रेड मीट में प्रोटीन और फैट भी पाया जाता है। एक स्टडी में पाया गया है कि रेड मीट खाने से शरीर का वजन तो बढ़ता ही है साथ में शरीर के स्वस्थ रहने की संभावना भी 18 प्रतिशत अधिक बढ़ जाती है।


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