How to gain weight

  Writter: vaibhav Ghogale

  Just as weight loss is a difficult task for people, gaining weight is also a difficult task.There is a difference between gaining weight and gaining weight in the right way.

   If you make small changes in your daily diet, you will definitely gain weight.
   If you are thinking that you have to eat anything all day to gain weight or you can eat as many sweets as you want, then this is not the right way to gain weight.As a result, you can become obese and suffer from countless illnesses.

In short, you should consume more calories than you need in a day. For example:   If you need 1500 calories per day, you need to consume at least 1800 calories.I mean take extra calories.
If you want to gain weight properly, you need to follow the diet plan given below.

   1 Month Diet plan for weight gain:

  This diet plan has 1800 calories.  If you follow this plan, you can easily gain 4 to 5 kg weight in a month.
 • Start the day by drinking lukewarm water on an empty stomach.  Drinking lukewarm water in the morning flushes out toxins from the body, improves blood circulation and relaxes muscles.

• Half an hour after drinking the water you eat 7-8 soaked almonds, walnuts overnight.  Soaking dried fruits makes them easier to digest and also increases the level of nutrients in them.
• Then work out for an hour.  Any diet can be useful only when you workout.  Just as you need a workout to lose weight, you also need to exercise to gain weight.  In the workout you can do gym, running, yoga.

• Your body needs energy after a workout, so you need to take a post workout mill. In a post workout mill, you can drink a banana shake.  When making banana shakes, you can use dried fruits in it but do not use sugar, you can use honey instead.
• Breakfast should be served 1 to 1.5 hours after post workout meal.  Never miss breakfast.  Having breakfast makes you feel energetic throughout the day so never miss breakfast.  For breakfast you can have Pohe, Upma, Idli, Cheese Sandwich or any other sandwich.And with it you can have your favorite tea.
• You can eat your favorite seasonal fruit 2 hours after breakfast.  You can eat fruits like mango, grapes, papaya, citrus, chiku, peru.  These fruits provide the nutrients your body needs.
• After 2 hours you can have lunch.  For lunch you can have 2 chapatis or a bowl of rice, a bowl of dal or a bowl of curry and a bowl of curd.

• After that you have an evening snack at 5 o'clock.  In it you can eat homemade cookies or sandwiches with peanut butter, or dhokla.  After that you can have green tea.
• Then have dinner at 8 p.m.  Have a salad for dinner first then 2 chapatis and a bowl of vegetables.
• After this, if you feel hungry at night, you can take warm milk and honey.  You can eat dates with milk.  Even after this, if you still want to eat sweets, you can eat a piece of dark chocolate.
(If you are a non-vegetarian, you can eat biryani instead of rice in the plan given above.  And you can eat mutton curry instead of vegetable curry.)

Things to keep in mind when gaining weight.  

1.Avoid oily or fried foods.

2.Sugar should not be taken if possible.  To meet the body's need for sugar, take natural sugars from fruits or honey.
3.Avoid eating outside.

Some tips for weight gain .

• Do not drink water before or during a meal. Drinking water dilutes the gastric juice produced in your stomach. As a result, you may lose your appetite.
•If you smoke, you should quit.  This is because research has shown that smokers are less likely to be hungry.

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