If you are underweight or have thin body mass & you want to gain weight then you are in the perfect place. Gaining weight is as important as losing weight. Since most experts believe that while on weight gaining journey, you should add healthy foods to build muscle and body mass instead of bad fat just to put on. Before starting any weight gain diet and following tips, it is essential to know the following facts. If you are determined and want weight gain healthily then follow these guidelines.
1- Increase your caloric intake
The most important tip to gain weight is to increase your caloric intake. Adding surplus calories to your diet is more than the number of calories you burn each day. For example, if you want to gain weight steadily and safely then add 1000 calories extra than you need per day. However, if you want to put on weight slowly then you can add 300-500 calories per day more than the actual amount of calories you require each day. In addition, it is also necessary to add good and healthy choices of food to this excess caloric intake.
2- Increase your Protein Intake
Adequate intake of high-quality protein either from animal or plant sources is a healthy recommendation for weight-gaining purposes. To increase healthy muscle and skeletal mass, nutritionists recommend eating 1 to 1.6 g of protein in a whole day according to per kg of body weight. For this, you can add high-protein food sources to your diet. these includes
- Meat and meat products
- Dairy and dairy products
- Fish and other seafood choices
- Beans, legumes, and pulses
In addition, protein shakes can also be beneficial for gaining weight. However, if you are not consuming enough protein through diet then you can add nutritional supplements in the weight gain journey.
3- Increase your Carbs Intake
Another important factor in weight gain is to add an excess and healthy source of carbohydrates to your diet. This is very important because carbs not only provide you with high energy to keep your daily activities smooth. But also provide you with healthy and essential nutrients. In addition, you can get most of your body weight by adding carbohydrates to your daily meal choices. However, it is also important to add complex and whole wheat sources instead of refining products.
4- Increase Energy Dense Food
Most of the time people who aim to gain weight eat foods in excess. However, it is important to note that while on weight gaining purpose, add nutrient-dense food. This is because many essential nutrients are required in your body-building process. Some of the most healthy and nutrient dense choices of food are mentioned here.
- Nuts like walnuts, raisins, figs, dates, and pine nuts
- Grains like whole wheat flour, brown rice, oats, and quinoa
- Dairy products including cheese, yogurt full fat, and milk with cream
- Other energy choices dark chocolate, avocados, peanuts, and granola bars are all rich sources of energy and nutrients.
5- quick tips for weight gain
- Avoid drinking water just before your meal. Otherwise, it can fill your stomach and make it harder to get enough calories.
- To quench thirst consume milk instead of water. It is just a simple way to add calories to your daily menu.
- Try weight gain shakers
- Use a bigger plate while eating your meal. This is because having a small plate tends to make you eat less.
- Take adequate sleep.
- Add five major groups of food to your diet. It includes fruits, vegetables, milk, fat, and protein.
What factors influence weight gain?
To weight gain, many factors influence weight. It includes your diet, genetics, physical exercise, and hormones.
How can I gain weight safely?
Follow a proper diet plan that bases on your body’s requirements for nutrients.
What is the best diet for gaining weight?
The best diet for weight gain includes a rich source of carbs, healthy fats, and protein source.
How can I book my appointment to get nutritional consultation for weight gain?
To book your appointment with Nutritionist , you can call on this number 03256299992 and get your customized diet plan. Moreover, you can also get any medical health concern by this platform.