What are the ways to gain weight healthily?

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

I am giving you a diet plan for weight gain.

Firstly, get yourself investigated thoroughly to rule out any medical or surgical conditions.

I suggest you take a complete hemogram, blood sugar, and thyroid function tests.

I assume you are a healthy adult, and I suggest you include the following in your diet -

1. You should take a diet rich in carbohydrates to gain weight. Must remember to always balance the same, as excess of anything is bad

2. A carbohydrate-rich diet includes potato, sweet potato, rice, palm fruit, egg, whole grains, apple, watermelon, citrus fruits, dry fruits, homogenized full-cream milk, full cream, corn, cakes and cookies, jam, honey, etc

3. You should include a lot of green leafy vegetables, fresh fruits, fresh juice, soup, and salad in your diet.

Breakfast:

1. Four boiled or scrambled or omelet eggs. The white of the egg particularly contains albumin, which is a protein, and the yellow yolk is calorie-rich, which will help you gain weight

2. A glass of milk (a total of at least one liter of full cream milk split as per your convenience) with two to three scoops of protein powder (if you want to add muscle mass as well).

Midday:

1. A bowl of chicken soup or vegetable soup with a spoonful of cream.

Lunch:

1. A big bowl of black gram, green gram, other pulses, cottage cheese, fresh paneer, soybean, fish, chicken or mutton.

2. Three to four chapatis ( this may increase as per your appetite) made out of multi-grain flour or whole-grain flour.

3. A bowl of curd.

4. A glass of buttermilk.

Evening:

1. A glass of juice.

2. Snacks (made out of besan or gram flour, which is protein-rich).

Just Before Dinner:

1. A bowl of soup ( chicken/ mutton/ vegetable).

Dinner:

1. Vegetables (choose from the list mentioned above).

2. Two to three chapattis of multi-grain flour.

3. A bowl of curd.

You may try different recipes with high-protein vegetables like soybeans, pulses, and besan.

Take soya milk, which will give you added proteins. Fish has high omega-3 fatty acids.

Caution: Do not overdo the proteins, as they have to break down for digestion, and appropriate levels of uric acid have to be maintained in the body.

When making fresh paneer, the leftover water is protein-rich and can be used in various ways, added to good as well. Various recipes are made out of hung curd, which will again add variety by being protein-rich as well. The foods mentioned above in the example of a carbohydrate-rich diet may also be included in the chart as per your taste.

I hope this helps.

Take care.