13 Most Effective weight gain tips in 2024

Weight Gain Tips: Although the world is troubled by obesity, some people do not gain weight despite millions of efforts. Such people are very thin in appearance and their cheeks appear sunken. Whenever he goes out somewhere, people start making fun of him. This affects the personality of the person and he becomes a victim of inferiority complex. Many such people will be found in India.

      Although earlier people used to be thin due to poverty and malnutrition, nowadays people also become underweight due to wrong eating habits. This happens especially in children.Parents have a special complaint that their child is very thin. To gain weight, people start eating too much food, but wrong eating habits do not affect people. In such a situation, if you follow some healthy diet tips, you can feel the difference in 10 to 15 days.

Read this also-Top 10 Weight Loss tips in 2024

To gain weight, you will have to increase the amount of calories in your diet. For this, you should consume such foods which have high calorie content. These foods include:

Cereals - 

Rice, wheat, barley, millet, jowar, etc.

Milk and Dairy Products :- 

Milk, curd, cheese, butter, etc.

Fruits: - 

Bananas, Mangoes, Grapes, Oranges, etc.

Vegetables:-  

Potatoes, sweet potatoes, pumpkins, peas, etc.

Meat and Fish:- 

 Chicken, Mutton, Fish, etc.

Dry Fruits and Nuts, Almonds, Walnuts, Cashews, etc.

Diet chart for weight gain :-

First thing in the morning, take carrot juice with sprouts. Carrot juice activates the digestive enzymes in the intestine, allowing proper absorption of nutrients. After this, include cheese butter, whole grains, toast, milk etc. in breakfast.

For more energy, keep eating chocolate in between. Eat more potatoes and soups. Also take shakes and smoothies in between. Be sure to include pulses and beans in sufficient quantity in your diet. Along with this, include green leafy vegetables daily.

      If you are a vegetarian then increase cheese and paneer in your daily diet. Include red beetroot, apricot, grains, squash, raisins, banana, dates, beans, corn, potatoes etc. in your daily diet. Consume more beans, pulses etc.After every heavy meal, have some granola bars or donuts for breakfast. Along with various types of nutrients, drink milk, buttermilk, fresh fruit juice etc. so that the body can get enough calories. This will keep you hydrated and digestion will also happen properly in the body.

1. More calories-

 If you want to gain weight in 15 to 20 days, then you will have to take 1000 calories more daily than the calories you were taking earlier. For this, additional things will have to be included in the diet. Increase your daily calorie intake. To do this, include healthy foods in your diet that contain high calories and nutrients.

2. Do exercise to gain weight -

Exercise is also important to gain weight. Exercise strengthens your muscles and increases your weight. To increase weight, you can do weight lifting exercises. Exercises like weight lifting and resistance training can help build muscle, which aids weight gain.

3. Drink juice on an empty stomach in the morning -

Drink carrot juice on an empty stomach in the morning. It will be better if you take sprouts before this. Moong, gram and some whole grains can be taken in sprouts. Sprouts are full of protein. This will provide instant energy to the body

4. Eat nutritious food-

Food does not mean eating junk food or fast food. Food should be healthy and contain adequate amount of nutrients. For this you should follow the diet chart.Fruits and vegetables are rich in vitamins, minerals and fiber, which are essential for your overall health.

5. Do not drink water before eating -

It is important to drink water in sufficient quantity, but if you take water or other liquids before eating, you will not be able to eat properly. This will make you feel full and you will not be able to eat food properly.

 6. Increase protein intake-

If you want to increase your weight then you should consume protein in excessive amounts. Protein is essential for building and repairing muscles. Include protein-rich foods in your diet such as pulses, eggs, fish, chicken, and tofu.

7. Consume complex carbohydrates-

Complex carbohydrates are a good source of energy and keep you feeling full for a long time. Include complex carbohydrates like whole grains, brown rice, and sweet potatoes in your diet.

8. Consume healthy fats –

 Healthy fats are high in calories and provide essential nutrients to the body. Include healthy fats in your diet such as nuts, seeds, avocados, and olive oil.

9. Include milk in the diet-

 Milk is a good source of calories, protein and calcium. Drink at least 2-3 glasses of milk a day. You can eat banana by mixing it with milk. Consuming milk and banana increases weight very rapidly.

10.Eat dry fruits and nuts-

 Dry fruits and nuts are rich in calories, protein and healthy fats. Eat these as snacks or add them to your oatmeal or smoothie. Dry Fruits and Nuts, Almonds, Walnuts, Cashews, etc.

11. Eat small meals regularly-

 Eat 5-6 small meals a day instead of 3 big meals. This can help you increase your calorie intake throughout the day.

12. Drink plenty of water-

Water helps you stay hydrated and improves your digestion. Drink at least 8 glasses of water a day.

13. Get enough sleep-

Sleep helps your body repair itself and build muscle. Get at least 7-8 hours of sleep at night.

Be patient:

It takes time to gain weight. Stay committed to your goals and maintain healthy habits.

Precautions:

1 - Talk to your doctor about whether gaining weight is safe for you.

2-  Don't try to gain weight too quickly. This may cause health problems.

3- Reduce processed foods and sugary drinks in your diet.

4 - If you experience any unusual symptoms, contact your doctor immediately.

Read This Also-

- Top 10 Weight Loss tips in 2024

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