Top effective ways to gain weight

By | October 30, 2021
Ways to gain weight, gain weight

Ways to gain weight

Ways to gain weight Just as being overweight increases health risks, Ways to gain weight being underweight can also be a cause for concern. Adherence to a balanced diet and regular exercise is essential for weight gain. Here is a discussion on which foods to gain weight Ways to gain weight what weight gain exercises to do, and what to look out for in order to gain weight.

Weight gain diet chart

Ways to gain weight

The weight gain diet highlights what foods can be eaten as breakfast, lunch and dinner, and light snacks. Ways to gain weight  Read below to know why, how, and how much to eat these foods.

Breakfast,  Milk, bananas, eggs, dates

Lunch    Pulses, sour yogurt, chicken

Dinner  Pulses, sour yogurt, chicken

Light breakfast  Almonds, raisins, different types of seeds

Don’t eat that  Ways to gain weight  custard-pudding


Foods that you can add to breakfast for weight gain include milk, bananas, eggs, and dates.

Milk: Milk contains almost all the essential nutrients of the body. Milk is rich in calcium and vitamin B-12. Calcium helps keep the body’s bones and teeth strong, and vitamin B-12 helps build blood and prevent anemia.

Milk helps a lot to gain weight. A big advantage of drinking milk is that one glass of milk can be easily consumed with other foods. For weight gain, one glass of milk can be taken with breakfast as well as any other meal.

Bananas: Bananas contain vitamin B-6, which helps in boosting immunity. It also contains a sufficient amount of fiber, which helps in digestion and is associated with reducing the risk of heart disease. Also bananas are very readily available, available in the market all year round. Since there is no hassle of cutting or eating before eating, it is easy to eat 1 or 2 bananas at any time.

Eggs: Eggs are called ‘multivitamins of nature’. This is because it contains various vitamins and minerals. Vitamin A in eggs promotes good eye health and Vitamin B2 keeps skin healthy and beautiful. Eggs contain a mineral called zinc, which plays an important role in the body’s resistance to disease. Eggs are also rich in many more vitamins and minerals.

Eggs are available at affordable prices and can be eaten with almost any meal. So eggs can be eaten with breakfast for weight gain.

Dates: It is a very nutritious fruit. It contains calcium and magnesium which keep the teeth and bones healthy. It also contains iron and folic acid, which help make blood. Dates contain fiber. Fiber helps in digestion, relieves constipation, and plays a role in reducing the risk of heart disease. Eating a few dates in the morning will improve weight as well as health.

These foods should only be eaten in the morning, or every day – that’s not the case. Here are some of the foods that are readily available and healthy. You can conveniently add one or two foods from this list to your weight gain diet chart.


Pulses: Pulses are a very nutritious food. It has a lot of protein or meat. As much protein is available from chicken, beef and mutton so is protein from pulses. But beef contains some harmful fats, but pulses do not have that risk. It also contains various nutrients including iron, potassium, and manganese. All these are necessary for a healthy body. It is better to eat thick pulses than thin pulses.

We have billions of germs in our stomachs. Many of these germs help keep our bodies healthy. These take part in various important functions of the body, from preventing diseases to making vitamins. There are some special foods to keep these beneficial germs healthy. These are called prebiotic foods. Pulses are a type of prebiotic food. Pulses keep the beneficial microorganisms inside the stomach healthy. So it is better to keep pulses in the weight gain diet chart. Speaking of bananas for breakfast, bananas are also a type of prebiotic – that is, food for beneficial germs.

Sour yogurt: You can eat a bowl of sour yogurt at lunch. Sour yogurt is made with milk, so it contains the nutrients of milk. Not only that, sour yogurt contains many beneficial germs. By eating sour yogurt, you can add many new beneficial germs to the body like the beneficial micro-organisms inside the stomach. These will then protect you from harmful germs.

However, it is better to avoid sweet yogurt. Sweet yogurt also has beneficial germs but it usually contains a lot of sugar. Try to avoid foods high in sugar, unhealthy oils or fats. Playing too much of these can increase body fat without increasing muscle mass. Even if you gain weight in this way, it will not be healthy, but on the contrary, the risk of various diseases will increase. But sweet yogurt can never be eaten, it is not. Suddenly moderate amounts can be eaten, but it is better not to eat regularly.

Chicken: Chicken can be kept for lunch. Usually, if you have a habit of eating one piece, try to eat two pieces to gain weight. Many people may suggest eating more beef, but be careful. Although it is possible to gain weight by eating beef, there are various health risks due to their unhealthy fats. So it is better to eat them in moderation even when gaining weight. You can easily get the protein that comes from beef, chicken, eggs, and pulses.


The foods mentioned for lunch are also applicable for weight gain during dinner. If something is left out due to being busy in the afternoon or being out of the house, it can be added to the dinner.

Light snacks or snacks

Almonds: Almonds are a very good snack for weight gain. Peanuts, walnuts, cashews, pesto nuts – any type of nut you can eat at your convenience. Almonds contain healthy fats, many types of minerals, vitamins, fiber. It is also a prebiotic food, which keeps the beneficial germs in the stomach healthy. So you can eat a few nuts for breakfast to gain weight.

Almonds can be eaten after lunch and dinner to gain weight. When buying, make sure that it does not contain any ingredients – such as sugar, salt, etc. Especially those who live outside the country, they will take care of the matter. Because there are many types of sugar and salt mixed nuts available in the market.

Raisins: You can mix raisins with nuts for breakfast. Since raisins are made from dried grapes, a small amount of raisins contains a lot of vitamins and minerals. However, playing raisins can cause dental problems in some people. To prevent this, you can eat not only raisins but also nuts or sour yogurt. Adding raisins to your diet will help you gain weight.

Different types of seeds: Another way to gain weight is to add different types of seeds to your diet. If possible, sweet pumpkin seeds, sunflower seeds, linseed seeds, sesame seeds – these can be eaten lightly sprinkled on rice or vegetables. Each seed carries different types of nutrients.

Those who live outside the country can eat avocado in the fruit. It contains healthy fats. This fruit is not easily available in our country, but the price is much higher.

Things that should not be eaten for weight gain

Ways to gain weight  is almost entirely sugar. In other words, only one type of nutrient content is high. The amount of protein and fat in 100 grams of Ways to gain weight  is less than 1 gram, and the amount of vitamins and minerals is negligible. So it is not a portion of very nutritious food. Regular consumption of Ways to gain weight  can lead to weight gain, but there is a possibility of malnutrition. It is better to gain weight by eating foods that gain weight and have a lot of nutrients.

Custard pudding: These also usually contain a lot of sugar. Excessive sugary or oily foods that are harmful to our health are also good to avoid when gaining weight. Otherwise, there is a possibility of weight gain due to the accumulation of body fat.

If you want to make custard or pudding with just milk, eggs, and fruits without sugar, there is no problem eating it.

How much weight gain food to eat?

First, add the foods you eat regularly to your diet. Excluding regular meals and eating only these foods will lead to weight gain – this is not the case.

Second, a lot of food is mentioned here. Not everyone likes it. Again, these may not always be at home or at hand. So below is how many calories a food has:

You can eat any food of your choice, just make sure you eat an extra 300 to 500 calories daily. Eating more calories than this will make you gain weight fast, but it is better to gain weight slowly .Ways to gain weight  If you gain weight fast, there is a possibility of accumulation of excess fat in the body.

Weight gain exercises

Strength training is a very good exercise to gain weight. Such exercises help to increase the muscles of the body. However, there is no need to go to the gym. Sitting at home, without the help of any instrument or exercise equipment, such exercises can be started. If you search for the following words on YouTube or Google, you will find many videos with exercise instructions. Ways to gain weight  Some of the words are:

  • Pushup
  • Pullup
  • Plank
  • Squat

Many people think that exercising is consuming energy or calories from the body, so there is no need to exercise for weight gain. Such an idea is not correct. Exercise should also be done regularly during weight gain, then eating extra calories will only reduce the chances of fat accumulation in the body.

How long do you exercise to gain weight?

In order to gain weight in a healthy way, in addition to the weight gain diet, regular weight gain exercises must be done. An adult needs at least two and a half hours of exercise a week to stay healthy. Ways to gain weight If you don’t have the habit of exercising at all, start small. However, exercise is very important for physical well-being.

Some precautions before gaining weight

1. Understand if you need to gain weight. Those who weigh less than normal need to gain weight and return to normal. Because being underweight can lead to various health problems.Ways to gain weight  These include the weakened immune system, malnutrition, constant tiredness, menopause, etc.

2. Weight loss will be followed by fatigue and constant tiredness. For example, Ways to gain weight thyroid problems, and diabetes. Weight loss will be followed by mental illness. In these cases, proper treatment is required. So it is important to consult a doctor first before trying to gain weight. Ways to gain weight He will be able to check if you are underweight due to any physical or mental illness.

3. If you feel you can’t eat properly due to a problem, or you can eat far less food now than you used to, consult a doctor immediately. He will check whether these are symptoms of a serious disease or not. Symptoms include:

  • Dislike of food
  • A blow to the face
  • Stomach discomfort after eating
  • Flatulence
  • To hurt
  • Having difficulty swallowing food
  • Feeling that food is stuck in the throat
  • Pain when swallowing food
  • Feeling full after eating a little food
  • Feeling very tired
  • Getting sick for a while
  • Changes in toilet habits – like going to bed more often than before

Especially important

If you feel that you are losing weight without any reason or effort, v consult a doctor as soon as possible without hesitation. This is one of the symptoms of cancer, so be especially careful.

4. Weight loss will be followed by fatigue and constant tiredness. Some people try to sell obese drugs for money. These must be avoided. If possible, consult a registered dietitian.

5. Changes in the amount and type of food can often cause gas problems. Changes in eating habits should be brought about gradually. Fiber-rich foods, such as fruits, pulses, nuts, and vegetables – need to increase your intake of water and aquatic foods as well. Even then, it is best to avoid foods that cause gas problems.

Reference by Alexandra Havard, MD

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