How To Gain Healthy Weight Fast

Complete guide to healthy weight gain with Indian Diet Chart

Ever thought being too skinny could pose a problem? 

Being underweight is a health condition that requires immediate attention and care, we’re here to tell you exactly how to tackle it!

Are you Underweight?

Your body mass indicator( BMI) is a measure of your body fat.

 It uses your weight, height, and age to give you a healthy range. In general, if your BMI is lower than18.5, you’re underweight. 

Talk with your doctor about your weight and how you can safely reach your pretensions. Some people are naturally very skinny but still healthy. Being underweight according to this scale doesn’t inevitably mean that you have a health problem. 

 ‘Depending on how underweight you are, it could be just as unhealthy as being fat, ” dieticians confirm. A poor diet can lead to health complications, whether you’re thin or fat. 

A person who’s underweight is likely to undergo health issues, including 

 Infertility

 Delayed Growth

 Weak immunity 

 Increased risk of complications during surgery

 Malnutrition

Osteoporosis 

While gaining weight can be a struggle, the following foods may help. They can also increase muscle and boost overall health. 

Causes of Being Underweight 

There are many reasons which may cause you to lose weight, such as-

Thyroid- This condition causes an overactive thyroid and boosts metabolism leading to heavyweight loss.

Diabetes- Uncontrolled Diabetes (usually type 1) leads to weight loss.

Cancer- Tumors cause a lot of calorie burn leading to weight loss.

Infections- Some infections lead to heavy shredding of weight.

Celiac Disease- It is a form of gluten intolerance. 

Still, you may want to see a doctor to rule out any serious medical conditions, If you’re underweight. 

 This is particularly important if you have lately started losing large quantities of weight without truly trying. 

Healthy Way to Gain Weight

If you want to gain weight, it’s very important to do it right. 

Filling up on sugary drinks and cakes may help you gain weight, but it can significantly destroy your health at the same time leading to new complications.

There is an abundance of normal-weight people who get type 2 diabetes, heart ailments, and other health problems frequently associated with fatness(Trusted Source) by indulging in these diets and poor lifestyle choices.

 Thus, it’s essential to eat healthy foods and live an overall healthy life. 

 Still, if you want to gain a balanced quantity of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat, we’ve included plenty of tips and an exclusive diet chart to guide you!

Foods to gain weight quickly

Gain weight swiftly and effectively with these nutrient-rich foods:

• RICE

Rice is filled with carbohydrate goodness which contributes to weight gain. Many easy and delicious rice recipes can be incorporated into the diet.

• MILK

Milk offers carbohydrates, proteins as well as fat. Protein in milk helps to build muscle, especially after a workout session. Milk can be consumed for weight gain throughout the day.

• Nuts and Butters

Nuts are amazing snacks and help to gain weight easily. Nuts can be added to many meals as toppings or simply can be had toasted.

Butters made without added sugars and preservatives are also a great option.

• EGGS

Most nutrients are contained in the yolk, eggs are an excellent source of protein and healthy fats.

• CEREALS

Go for whole-grain cereals fortified with minerals and vitamins, enriched with fruits and nuts. These contain healthy levels of nutrients and carbohydrates as well as fiber.

• STARCHES

Starches contribute to muscle growth and weight gain. Bulk is added and the calorie count is boosted. Some foods rich in starch include-

• corn
• potatoes
• quinoa
• buckwheat
• beans
• oats
• squash
• legumes
• sweet potatoes
• root vegetables

• DARK CHOCOLATE

Dark chocolate is high in fat and calories, and contains added antioxidants! Be sure to only consume chocolate with more than 70% cacao bean content.

• PROTEIN SUPPLEMENTS

Protein supplements boost muscle mass when combined with resistance training, athletes often use this method to gain muscles. They are also an inexpensive way to gain weight fast.

• MEATS

 Consuming meat leads to weight gain and building muscle. Although meats should be    consumed in moderation, lean cuts of red meat are considered healthier for the heart than fattier cuts. 

• CHEESE

Cheese provides calcium, fat, protein, and calories. It is highly recommended to consume full-fat cheese to induce an increased weight. 

TIPS TO GAIN WEIGHT FAST

Combining a high-calorie diet with high strength training is the most crucial factor.

Except for that, there are several other factors to gaining weight fast.

Here are 10 additional tips to gain weight:

1. Add cream to your coffee. This way you can simply increase the calories.
2. Eat the proteins first and the vegetables in the end.
3. Incorporate the use of bigger plates to increase meal size, using small plates cuts the portions.
4. Quality sleep is very important for muscle growth.
5. Get into the habit of drinking milk, it’s a simple way of adding more fats and calories to your diet.
6. Quit smoking, smokers often weigh less than nonsmokers.
7. Take protein. Protein intake might help you build muscle faster.
8. Consume weight gain shakes. They are high in protein, carbs, and fats and aid in weight gain fast.
9. Don’t fill up on water before meals.
10. Eat more often, and get in all the calories!

Consistency is key, keep the grind on!

To aid you with maximum support to achieve your goal we’ve curated a COMPLETE DIET CHART you can follow!

DIET PLAN FOR HEALTHY WEIGHT GAIN (VEGETARIAN)

DIET PLAN  FOR HEALTHY WEIGHT GAIN (NON-VEGETARIAN)

YOU’RE ALL SET UP!

You’re now armed up with the perfect diet chart and tips, happy weight gain to you! 

For more information, support, and healthy recipes, follow us on our socials linked below. 

Rinal Thakker

DIETITIAN AND NUTRITIONIST WORKED IN VARIOUS HOSPITALS WITH 9+ YEARS EXPERIENCE IN THE FIELD OF CLINICAL DIETICIAN AND DEALT WITH PATIENTS DIETARY NEEDS. CONDUCTED HEALTH CAMPS FOR SURANA GROUPS OF HOSPITAL.

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