What Should We Eat To Gain Weight In 1 Month Weight Gain Diet – How to Gain Weight by Eating Right

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Weight Gain Diet – How to Gain Weight by Eating Right

Although heredity plays a role in determining your weight, proper weight training and smart dieting can help you overcome your genetically determined weight.

Before you start, you need to make sure that your body mass index (commonly referred to as BMI) is less than 18.5 (normally 18.5 -24.9) in which case it is essential that you gain a few pounds to improve your BMI . There are many products on the market that help you gain weight, but they must be supported with a good diet to be effective. Follow these tips to gain healthy weight.

Weight gain diet #1. You must have heard it many times before, but let me repeat it to emphasize its importance.

The basic principle is that you should consume foods that are more nutritious and high in calories than you spend on a normal day. The approximate calorie a normal average man spends with light activity is 2200 as well as for a woman it is 1900. So how many calories do you need? There is no fixed number for that. It varies depending on the individual. One should consider his or her age, weight and also lifestyle. Best practice is to increase your current calorie intake by an additional 300 calories per day and see. If you gain 0.5 to 1 pound per week, this should be your calorie intake. If your​​​​​​​weight gain is less than that, increase again by 300 calories and see. Also, it is important to make sure that you do not gain too much weight too quickly. So if you gain more weight than 1 pound a week cut by 300 and strike the right balance.

Weight gain diet 2. Divide and rule

I think it is clear from the above point that how important it is to eat more to gain weight. But I hear you say how can I eat all that in 3 meals? I feel so full!. Yes everyone does when we try to eat everything in 3 meals. So, split it into 6 small meals and spread it throughout the day. It is best to eat as often as 2.5 to 3 hours.

Weight gain diet 3. Life is full of choices

Be smart when choosing your diet. Add healthy calories to your breakfast with whole grain toast and peanut butter. Avoid fried foods in foods such as chicken nuggets and fish sticks. Instead switch to baked chicken and fish, baked potato. Drink healthy drinks like milk and fruit juices instead of sugary soda and coffee. Make more of green vegetables and that add a lot of vitamins and nutrition to your meal. Potatoes and corn can add more calories to your meal.

Weight gain diet 4. Protein is very important

Recommended protein intake for a healthy weight is the same as your weight in grams, that is if you are 60 pounds, you should take 60 grams of protein a day.

Eat plenty of lean meat, seafood, poultry, nuts and seeds. These are the natural foods full of protein. Protein powders and nutritional supplement drinks can also be added as between meals.

Weight gain diet 5. Snack it up!

Mid morning and afternoon snacks should be healthy and nutritious, not junk. Replace your fried chips, potato chips with nuts and dried fruits. Eat a bowl of warm oatmeal with a sliced ​​banana, berries with milk.

Weight gain diet 6. Fluids also help

Drink plenty of fluids that provide nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.

It may take a few months for weight to actually show. Don’t get frustrated and stop if you don’t see a drastic change. The body can only respond well to the consistent schedule.

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