Weight Gain (English )

To gain weight, choosing the right method is difficult. For thin people, it is very easy to start eating food full of fat to gain weight quickly, but it is an unhealthy and dangerous way. For that we need complete weight gain meal plan that should consist of whole multi -grain, vegetables, fresh fruits, protein and diary products.             Body types :There are three types of bodies. and one is ectomorph. Ectomorph individual s can eat any portions and still find it difficult to gain weight and muscles. No amount of food help them put on weight. A slight modification can help them.                      Calories :-Increase calories in your diet. Add 500 plus Calories to your daily meal. From your regular food start adding one more portion. For example, if you eat two chapatis per meal--eat three and stuff it, with high fibrous vegetables like bottle gourd, spinach, potato etc. You can also stuff it with paneer or combine chapati with two sabzi, one lentil and curd.                 Meal Ideas:Early morning :- Have two spoons of ghee with turmeric and black pepper. Gchicken/calorie-rich which helps to increase your daily calories and the combination will  help you with digestion, joint pain and improving skin.  Breakfast:-Protein based smoothies(Dairy/nut milk+ oats+Nuts and seeds+protein suplement+honey)+4 whole eggs+2 Banana or Stuffed potato chapati(3)+Mix vage subzi+Mix veg achar +Milk        .......                 Brunch:-4-5 servings of fruits+ nuts and seeds+1tall glass of butter milk.                Lunch:Any 2 subzi+ dal+stuffed chapathi(3)                     Evening :-Grilled paneer /chicken/Boiled eggs+Saute veggies+Protein shake.                    ...... Dinner :Oats Uthappan(3)+Sambhar(2 cups)+ coconut chutney                            One Hour after dinner:-Banana shake :I banana +2 whole eggs +Full cream milk(Blend)         How to gain weight? :-(a)Eat small, frequent meals to help build a healthy appetite. Plan for 3meals and 2-3snacks each day.   (b)Quick snack ideas--Rajma rolls, paneer rolls, soya rolls, Cheese, yoghurt and fruit, peanut butter toast, fruit and nut mixes, hard boiled eggs, tuna or egg salad.        (c)Quick Meal ideas-- baked potato topped with chilli, vegetable and rice stir-fry, chicken or taco, quesadilla, dal soup .        Between meals and snacks: (a)Save your appetite for planned, meals and snacks. Avoid eating little bits of food all day long (b)Drink water between  meals and snacks. Beverages fill you up and leave no room for food. (C) Limit candy, chips, cake, cookies, and sweetened beverages. These foods provide little nutrition and can ruin your appetite for meals. (D)include physical activity each day. Light exercise improves appetite.