In the modern world obesity is the biggest health issue. With obesity comes various other diseases into our body, so most of the diets in the market are aiming towards weight loss. But along with these people, there are people across the globe who are underweight and aim are aiming at developing some mass muscles. So today here we will discuss how few diet changes can help you with gaining weight. Skinny is the new trend but still there are people who wish to get plump. Here is everything you need to follow, a proper diet plan and few expert tips that will help you gaining weight.
Presenting you some healthier way to get plump, and take all the proper nutrition through a balanced diet that includes a lot of carbs, proteins, and healthy fats.
Early Morning Snack (5:00 am to 6:00)
Banana smoothie with 5-8 overnight soaked almonds with or without a peel.
1 cup of tea or coffee with full fat cream, get your protein from two egg whites and again few overnight soaked almonds with or without a peel.
½ bowl Dalia with sprouted black grams and along with that, overnight soaked almonds (healthy fats).
Breakfast(7:00 am to 9:00)
4 pieces of toasted bread with an omelet(2 eggs preferable)
3 pieces of multi-grain bread with peanut butter and 1 egg omelet.
Normal bread toasted with butter and 1-2 bananas.
Vegetable cheese sandwich with one glass of non-fat milk
2-3 seasonal fruits of your choice and 1 glass of fresh fruit juice.
1 large bowl of Oates/ cornflakes with one glass of banana milkshake, you can add one chicken breast (optional)
Upma/ Dalia/ Poha cooked with plenty of colorful veggies to look them more attractive.
2 stuffed panner paratha with 1 bowl of curd (made from non-fat milk)
Lunch (12:30 pm to 1:00 pm)
2 bowls of plain rice/ 1 chapatti with ghee. 1 bowl of dal with packed protein, 2 small bowls of vegetable curry as per your choice. Chicken or fish, 1 plate of green salad and 1 bowl of raita/ curd
1 bowl of Pulau/biryani, egg or paneer fry, 1 bowl of vegetable, 1 bowl of chicken soup with sprout salad.
2 whole wheat chapattis, 1 bowl of mixed vegetables, 1 plate of salad, 1 medium-sized piece od chicken breast or fish as per your choice.
Evening snack (4:30 pm to 5:30 pm)
1 cup of coffee/ tea, 4 cookies.
1 glass of banana milkshake with 2 biscuits
Seasonal fruit with few walnuts or almonds
1 cup of green tea and a small bowl of sprouts.
Dinner (8:30 pm to 9:30 pm)
Three medium sized chapattis with ghree brushing, 1 bowl of legumes, 1 bowl of dry sabji as per your choice. Chicken or fish. A small amount of sweet dish(optional for a change)
You can always change chapattis with a bowl of rice. And also add 1 bowl of curd to your dinner menu.
Some Expert Tips to follow:
Maintaining a proper diet would definitely help you to gain weight, but still, there are some expert tips that I would like to share that would help you to accelerate your weight gain
Add more calories – calculate your daily requirement for your calories and then increase your calories intake than that. Include cereals, rice, bread, healthy fats from dry fruits, bananas, avocados. Indulge yourself with a healthy portion of red meat, full-fat dairy products.
Protein - make sure you get your daily portion of protein distributed evenly in every meal. Get them from lean meat, fish, egg, milk, yogurt, tofu, legumes, beans, pulses, nuts. All these foods will help you to build mass muscles.
Get plenty of healthy fats – get your daily dose of healthy fats that will provide you with omega-3 and omega-6 fatty acids. Go for polyunsaturated and monosaturated fats from salmon, leafy veggies, avocados, flax seeds, olive oil, nuts, and seeds.
Avoid Packet foods – Try to avoid those packed and tinned food as much as possible. All the processed foods available in the market are loaded with unhealthy calories and react to your body in a negative way.
Exercise Regularly – If you are having weight issues, get a habit of exercising regularly. Strength training will help you to gain lean muscle mass easily.
Eat Frequently – You should change your food habit, from 3 meals to 6 meals per day. Make your breakfast, lunch, and dinner heavy meals and keep snacking in between. Don’t let yourself starve.
Keep your stress away – Keep all your stress away, if you want to gain weight. Try to practice breathing, yoga, some meditation. Have hot water bath and spend some time for yourself.
Improve your sleep – Make sure that you get 8 hours of sound sleep. Then your body will get proper rest and will function effectively.
If you will have proper knowledge about diet plans for gaining and losing weight then you can educate other about it. As well as you can apply for Health Educator Jobs to know about this field.