Skip to content
99Gyan

99Gyan

Great Things Ahead

  • Education
  • Health & Wellness
  • Apps
  • Digital Marketing
  • Web Development
  • Quotes
  • Love
  • Write For Us
  • Toggle search form

Weight Gain: Healthy ways to gain weight

Posted on 12/04/202113/04/2021 By Tanya Arora No Comments on Weight Gain: Healthy ways to gain weight

Healthy ways to gain weight

“Spending some time on self-care, working for your own body is all you need.”

Being active all day long is quite tough but eating the right kind of food with an adequate amount of exercise will help you lead a healthy lifestyle. Being both underweight and overweight is an issue to think of.

Being on a diet is tough because many people find it so tough that they give up at the start, changes with time are accepted by your body easily but sudden change can lead to devastation. Flexible diets are more tolerable and we should always wait for the body to adjust to the change. Do not anticipate an unreasonable amount of weight gain in a short period.

Any food plan followed must suit a person in terms of economic status, living conditions, or any disorder.

Objectives of dietary modification:
• Restore body weight
• Building more body tissues and nutrient stores
• Maintain desirable weight and a good nutritional status

What circles everything around?

BMI below 18.5 is injurious to sustain optimal health. Underweight can also mean the body is not getting what it needs for a healthy lifestyle, both in quantity and quality. A weight gain diet plan can easily help achieve the nutritional requirements of the body.

A human body needs adequate carbohydrates, protein, vitamins, and minerals to sustain itself. Factors can vary according to the circumstances or the mental health of an individual.

Nutritional management

Energy- Increase of about 500kcal per day results in to gain of 0.5 kg per week.

Protein- A daily intake of 1.5-2g protein per kg bodyweight is certainly recommended for a healthy body.

Carbohydrate- A high carbohydrate diet meets the high energy need. Sugar, honey, cereals, fruits, starchy vegetables must be included in the diet.

Fats- Fats are energy-dense food and help reduce the bulk of the diet, they must be provided only in moderation to partly meet energy needs.

Changes to be acquired

Eating more than what your body burns i.e. eating calorie surplus in your diet. Start including protein foods(it plays a significant role in gaining weight) in your diet such as meats, fish, eggs, many dairy products, legumes, nuts. Protein will help you gain muscle which will add up to your weight gain.

Food to include:
• Protein shake
• Nuts and seeds
• Peanut butter
• Whole grain bread
• Dark chocolate
• Potato
• Cheese
• Yogurt
• Eggs

Some tricks

• To help you absorb more without getting too full, eat small meals every three to five hours and snacks during the day.
• To avoid feeling full, avoid drinking water or other beverages 30 minutes before meals. Reduce the number of drinks you consume in your meals as well.
• Drink calorie-dense drinks include whole milk or cream, soda, shakes, and smoothies instead of water, tea, black coffee, or calorie-free diet beverages.

Calories
• Fat = 9 calories per gram
• Carbs = 4 calories per gram
• Protein = 4 calories per gram
Fat is the most energy-dense macro, containing more than twice as many calories per gram as the other macronutrients. Increasing your calorie intake by eating more high-fat foods is a viable option.

Dietary and lifestyle changes are imperative to prevent and correct underweight or overweight conditions and a lot of nutritional-related problems.

Adjusting to a new lifestyle is tough but beginnings can be significant in correcting problems related to obesity and underweight. Judiciously use cream, butter, sugar, a jam which help increasing the energy intake and reducing bulk. Take small and frequent meals with a variety of well-prepared food which is attractively served.

  • Tanya Arora
    Tanya Arora

    "An ambitious woman with a lil spark in her eyes. A woman who is working everyday to transform her dreams into reality. A woman who is nothing without her willingness to grow every day." I couldn't showcase myself as a writer better than this. Aiming to come up with an intriguing number of upcoming articles by covering different niches.

    View all posts

Health & Wellness Tags:calories, dietchart, easy exercises for gaining weight, healthy lifestyle, healthy ways, Weight Gaining Exercises In Home

Post navigation

Previous Post: Heart Touching Love Quotes
Next Post: Digital Marketing Strategy: An Overview and framework.

Related Posts

  • Krill or Fish Oil? Choose which? Health & Wellness
  • Foods to eat in Covid-19 Health & Wellness
  • Health Benefits of Spirulina
    5 health benefits of Spirulina Health & Wellness
  • weight-loss-exercises-for-women
    Weight Loss Exercises For Women Health & Wellness

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recent Posts

  • How to Create a Free Website for your Business?
  • 5 foods we are eating in the wrong way
  • Let’s Understand the Concept of E-Library and How it can be Useful
  • Email Marketing – Skills, Free Tools, and Career
  • Wildlife Photography Course
  • Digital Marketing Course: Types, Skills, Job Roles, and Certifications
  • Calendar for Valentine’s Week 2022
  • Make Your Partner Special During Covid On Valentine’s 2022
  • Which is better YouTube or IGTV?
  • How To Apply For Business Awards For Your Startups?

Categories

  • Apps
  • Business
  • Classified Sites
  • Covid-19
  • Custom printing
  • Cyber Security
  • Digital Marketing
  • Education
  • Email Marketing
  • Entertainment
  • Environment
  • Friendship
  • Health & Wellness
  • Image Submission Site
  • IT and Audit
  • Life
  • Love
  • Love Quotes
  • News
  • Penetration Testing
  • Politics
  • Quotes
  • SEO
  • SEO
  • Technology
  • Valentines Day Week
  • Web Development
  • world

Quick Links

  • About Us
  • Contact Us
  • Privacy Policy
  • Write For Us

Copyright © 2022 99Gyan.

Powered by PressBook News WordPress theme