Hello everyone!
Today, we will discuss diet and health tips for gaining weight. While most people focus on losing weight, some need to put on weight, often due to genetic factors or a high metabolism. Gaining weight, like losing it, requires consistent changes over time.
Tips for Healthy Weight Gain:
- Increase Protein Intake: Protein-rich foods like milk, dairy products, eggs, fish, meat, beans, pulses, and peas should be consumed more frequently.
- Eat High-Starch Foods: Include more potatoes, sweet potatoes, yams, rice, and tapioca in your diet.
- Snack Frequently: High-calorie snacks such as cheese sticks, milkshakes, cakes, pastries, dried fruits, yogurt, and breakfast bars are recommended between meals.
- Larger Meal Portions: Increase meal portions by about 10%, ensuring a balanced intake from all food groups.
- Drink Nutrient-Rich Fluids: Fresh fruit juices, energy drinks, and milkshakes should be consumed to boost calorie intake.
- Exercise: Regular workouts increase the demand for calories and proteins, helping to build body mass.
Patience is essential, as the body needs time to adjust to a new diet. Consistency will eventually lead to noticeable results.
These are few tips to gain weight but that’s not all. It’s very important that you give some time to your body to adjust to the new diet and hence it will take time to show up the actual results. So patience is most important.
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RD Neha Kava
National Registered Dietitian at NutriChoice4u.com
Neha Kava is a National Registered Dietitian, Certified Sports Nutritionist in India. She specializes ins Clinical Nutrition, weight management. She likes to spread awareness and educate her readers about health, nutrition, fitness, mental health, sexual health and diet tips for holistic health.
You can connect with her on info@nutrichoice4u.com Or hethhealthhome@gmail.com
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Can you give me personal diet chart for gain height and weight.
My height is – ”5 feet 6 inch ”
My weight is – 52 kg.
My sister 20 yr old but very
lean, just 45kg and anaemic.and what to do ? We are 100% veg. Kindly help me.
Hello Vignesh,
You sister need a detailed diet review. It would be very ineffective diet unless knowing her entire diet history, lifestyle, eating patterns and all.
If you interested you can enroll with us to get a detailed diet chart personalised for her as per her needs.
Regards
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Hello I’m 19 years and 7 months old and my height is 5.5,I want to increase it to 6 Plz suggest me how can i??
hello,
You can try doing pull ups and also make sure you have high protein diet. It may help. You can also try with cycling and playing other sports.
Regards
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