Many among us are working hard to gain fat, to attain their desired body weight, and some find it difficult too. People often ignore their low BMI which is a serious matter of concern as being underweight can make you prone to several diseases like infertility, osteoporosis, weak immune system, etc. The Ipsos survey reported that 68% of the Indian respondents agreed that they have a healthy diet. The global prevalence rate for underweight has decreased (for boys from 14.8%-12.4% and girls from 9.2%-8.4%) yet it’s a problem that requires proper attention. It has been reported that 68% of British people prefer eating over being thin.
Foods to gain weight quickly:
Want to gain weight quickly? You can consume nutrient-rich foods for gaining weight safely.
- Milk provides you with proteins, carbohydrates, and fats. It is also a rich source of calcium, vitamins, and other essential minerals.
- Nuts and nut butter can be taken as snacks or with meals or salads as well. Dry roasted or raw nuts are much healthier food items. Nut butter having nuts as the only ingredient can be helpful for you.
- Rice is a carbohydrate source that contributes to gaining weight.
- Salmon is a rich source of healthy fats and also contains protein, omega-3, and other nutrients.
- Whole-grain bread is the source of carbohydrates.
- Avocado is a rich source of fat, calories, minerals, and vitamins.
- Dried fruits are the source of calories and nutrients
- Cereal bars provide minerals and vitamin content of the cereals in a suitable form to your body.
- Eggs are a rich source of healthy fat, nutrients, and proteins.
- Yogurt provides nutrients and proteins.
- Cheese provides calcium, protein, fats, and calories (Medicalnewstoday.com, 2020).
Diet chart for weight gain:
If gaining weight is imperative for you then you may intake the right items and maintain a proper healthy eating plan for weight gain. Underweight candidates require subcutaneous fat and muscle mass in a balanced amount. If you are seeking to gain weight then you need to intake healthy items. People aiming to gain weight steadily and slowly can aim to consume additional 300-500 calories per day but if someone wishes to gain weight quickly then he/she may aim for additional 700-1000 calories a day. The following diet chart is formulated which you may follow for gaining weight and always remember that any calorie calculator provides approximate values only.
Dr. Suvarna Pathak said that incorrect training may make it difficult for you to attain your desired weight and doing isolation workouts like curls won’t make you gain some weight, instead, compound exercises such as dead-lifts and squats would be helpful. Dr. Pathak also suggested adding more healthy calories to your food and making your meal nutrient-dense.
Here are some frequently asked questions:
- How can I gain weight in 7 days?
Following tips would help you in gaining weight in 7 days:- Intake nutritional and high calorific food items, and avoids Trans fat.
- Exercises like squats, dips, deadlifts, etc must be included in your weight gaining regimen and would help you in building muscles.
- Calculate calorie requirements and double the intake of food accordingly.
- Take nutritional beverages in your daily diet.
- What should I eat to gain weight in a week?
Intake of high proteinaceous foods like eggs, fish, meats, dairy products, nuts, legumes, and others. Along with these, you should also eat high-fat foods and high-carb at each meal. Few more foods that you may intake as energy sources include dried fruits( dates, raisins, prunes), tubers (potatoes, yams, sweet potatoes), grains, fats, and oils. - How do skinny people gain weight fast?
Firstly decide what you want to gain lean muscles or fatty weight, along with these also find out the calorie requirement. Some steps that may make skinny people gain weight:- Follow a healthy diet chart which must comprise proteins, fats, and carbohydrates, and avoid fatty foods.
- If food cannot fulfill your caloric requirement then enhance it via drinks like fruit juice etc.
- Take at least three servings of snacks (yogurt, muffins, etc) during meals every day.
- Perform workout to gain muscles in the targeted areas.
- How can I gain weight in 15 days?
For gaining weight in 15 days you may follow the following steps:- Intake caloric food items in meals three to five times a day.
- Perform training by lifting weight at least thrice every week but avoid inadequate cardiovascular exercises.
- Intake fibrous carbohydrates, healthy fats, excess protein, and drink caloric smoothies in your meals.
- Avoid diet with low veggies.
Underweight is a serious health concern. If you are underweight and desire to gain subcutaneous fat and muscle mass instead of unhealthy fats then you should maintain a healthy diet chart. Intake of excess proteinaceous and caloric foods in meals and proper workout can make weight gain at the targeted regions of your body. Before initiating your diet, fix up your caloric target and work accordingly. Eat more calories, do the workout, stay healthy, and fit
References:
https://www.graphic.com.gh/lifestyle/gaining-weight-the-healthy-way-2.html
https://www.statista.com/statistics/914987/india-personal-perceptions-on-healthy-diet/
