Nowadays, while some people are worried about their obesity, on the other hand, some people seem unhappy with their low weight. Such people are longing to gain a little weight. But your weight cannot increase unless you take the right diet. Therefore, know in detail about weight gain tips with the help of indian food, etc. So, see below, how to gain weight with Indian food.
How to Gain Weight with Indian Food?
If you are an underweight person, then you need to increase the amount of fat in the muscles, not remove the belly. There are many normal-weight people in the world who have obesity, type 2 diabetes, heart disease, and other health problems. Therefore, it is very important that you still eat healthy food and live an overall healthy lifestyle. If you want to gain weight slowly and steadily, then according to the weight calculator, you should aim to take 300-500 calories extra each day. Keep in mind that you have to consume slightly more calories than you eat or digest.
1. High-carb Intake:
Carbohydrates can help in weight gain. Consume healthy carbs like bananas, potatoes, sweet potatoes, whole grains, rice, and fruits etc. This will increase your weight faster and will not increase belly fat.
2. Consume Protein-rich Foods:
Your muscles are made of protein. To gain weight and build lean muscles, you should include a protein source in every meal. Aim to take 1.5-2 grams of protein for every kg of body weight.
3. High Calorie Intake:
Foods high in calories and balanced in nutrients can help you gain weight. So include foods like avocado, banana and milk in your diet. Also consume plenty of things like turkey, tofu, legumes, beans, nuts and seeds, fish, eggs, milk, and yogurt.
4. Take Healthy Fats:
Choose healthy fats that do not harm the body in the long run. Because if you consume unhealthy fats, it will increase your belly fat rapidly. As healthy fats, you can consume things rich in omega-3 and omega-6 fatty acids. For this, include foods like avocado, nuts, seeds, avocado oil, and olive oil in your diet. Consuming a handful of pumpkin or flaxseeds is a good way to provide healthy fats to your body.
5. Potato and Starch:
Potatoes and other starchy foods are a very easy and effective way to add in extra calories. They work to increase glycogen in the body and increase muscle mass rapidly. You can include many things in the diet as starch. Such as
- Quinoa
- Oats
- Corn
- Cereals
- Potatoes and sweet potatoes
- Winter root vegetables
- Beans and legumes
Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria. Quinoa is actually a seed that is prepared and eaten like a grain. It can be cooked and eaten, added to soups, or made into flour and used in bread, drinks, or porridge. You can eat quinoa and roasted sweet potatoes for lunch.
| Indian Diet Chart For Weight Gain | 2 Year Old Baby To Gain Weight |
|---|---|
| Baby Gain Weight Faster | Easy & Effective Weight Gain Tips |
| Weight Gain Foods List | Food For 1 Year Old Indian Baby To Gain Weight |