Often we see people do a lot of workouts, follow a diet plan to lose weight but there are some people who are struggling about their low weight. Ideally, weight gain is much harder than weight loss no matter how much those people eat, they are always underweight. This makes their confidence level absolutely zero. But even after a good healthy diet and proper workouts, we can gain good weight. People understand that eating junk food or eating outside can make us fat quickly, but this is absolutely wrong. Underweight people can also gain weight by eating healthy food.
There are three important nutrients that are protein, carbohydrates and fats. You have to eat more calories than the number of calories you burn. If you burn 1200 to 1400 calories then you will have to take 2000 to 2500 calories.
What can you add to your diet?
Always consume high calories with healthy fats. Because we have to increase our diet chart we will always pay attention to it that we should consume healthy food. We have to increase the amount of carbohydrates and fat in our diet chart but this does not mean that we skip the protein.
We can add the following foods to our diet:
• For protein, add full fat milk, butter, yoghurt, peanut butter, eggs, meat and fish. When we are doing weight gain we need to increase the amount of milk in our diet which gives us a healthy fat along with calcium.
• Carbohydrates give energy to our body. Eats good carbs like sweet potatoes, potatoes, wheat bread, kidney beans, lentils, quinoa, nuts, brown rice, whole grains etc.
• Fat is considered to be very important nutrient to gain weight. We should understand that we should consume healthy fats. Eating junk foods, unhealthy fats accumulates in our body as a result our body gain unhealthy fats. Unhealthy fats also bring many diseases with them. That's why we should always consume fat from natural foods.
Add chocolates, nuts, fish, meat etc
Add fruits and vegetables in your diet which are full of carbohydrates and other nutrients as well. Add fruits like mango, banana which helps you to gain healthy weight.
Remember burning of calories is also important whether you are struggling for weight gain and weight loss. You can also start with the jogging, skipping or swimming as well our main aim is to maintain our number of calories intake and burn.
Gaining weight also depends on how our lifestyle is. We should also pay attention to some things that there should be no lack of water in our body. Drink plenty of water in a day and we should get adequate amount of sleep. If we keep all these in mind then i am sure that your weight will definitely change.
All the best!!