How to Gain Weight Fast and Safely | Healthy Ways to Gain Weight If You’re Underweight.

How to Gain Weight Fast and Safely.

If you were skinny and looking to put on some weight then this article is for you. The most important factor which governs our weight is nutrition. So in this article, I'm going to share with you mean by mean, fully diet plan. Now I understand that most of us do not like to eat the same food every day. So for each meal, I will give you plenty of options to choose from. is This diet plan is for both men and women follow This diet plan for 15 days and you will see a visible result in your body. It is that your daily calories should be more than you're maintenance calories, keeping this in mind This diet is high, so let's start with breakfast.

Healthy Ways to Gain Weight If You’re Underweight.

Breakfast
 

Breakfast is one of the most important it is that time of the day where your body requires nutrients. So I suggest you keep your breakfast heavy because our goal is to gain weight it should behind some of the carbohydrates. some of the best complex breakfast options could be first is customized oatmeal with 2 boiled eggs. Now, if you're a vegetarian, you could just eat oatmeal instead of eggs. I mean, to take about one cup of natural loads, mix it with one glass of low-fat milk and top it up with one banana and few almonds. If you don't like it, you can replace it with whole wheat daliya. Believe me, this is one of the best breakfasts you should have. It is high in complex carbohydrates and in high protein and is well balanced with healthy fats. If you're somebody who likes eating paranthas, then you can have it along with 2 egg bhurji, If you're vegetarian you can have those along with Paneer bhurji. Just make sure that use minimal oil while making paranthas. You can also have chickpeas spinach egg bhurji if you like south Indian food then You can have Pesarattu if you didn't hear this name you can check on the picture) or you can have one bowl of vegetable upma along with a glass of milk.

So these are quite of breakfast options because we're talking about complex carbohydrates, not as included brown bread. This is because wheat slices of bread which we find in Indian markets are adulterated, so I would suggest you avoid it or have it in moderation, like not more than once or twice in a week because there is no point in including too many simple carbohydrates in your diet. They will spike your insulin. So I would suggest you replaced brown bread with whole wheat roti. the next meal of the day. It's a snack. it will be 2-3 hours after breakfast because our goal is to stay in camp surplus. It is always advisable to keep eating frequently, but because we had a heavy breakfast, we can keep snacks a little light. So great snap action could be alike i.e like apple, banana along with one Handfull of unsalted roasted peanuts. It is also very easy to get, other options could be Banana peanut butter roti, boiled channa chat, or even sprouts. The next meal of the day is

 

Lunch

 

try much to keep your lunch high in complex card and protein. A very basic lunch could be 2-3 whole Rotis along with protein-rich curries like black kidney beans, chickpeas, Black channa, or panner. I would also suggest you have boul of curd along with it. If you prefer eating rice, you can use them in place of roti. But make sure you use Brown rice. It is not advisable to have simple carbs like white rice daily, they will spike your insulin and ultimately get stored as fat. So, please switch to rice. So coming to

Evening

You could even have simple bananas shake you can use 2 bananas along with one glass of milk or you can even add two bananas along with one bowl of curd or even add another serving of oatmeal or whole wheat porridge or Some other options like boiled channa chat, Egg white chat or banana peanut butter roti. 1-2 hours after this meal I would suggest you work even though you do not work out this dye plan will surely make you gain weight But if you want to maximize your games, I would suggest you to workout. Now, when I say work out, I mean, weight training or some form of resistance training because when you train your muscle fibers to break and after you provide nutrition, they have no other option than to come. So I would suggest working out 4 to 5 days a week with Each work session not more than 45 minutes to 60 minutes. Also, try to lift every weight according to your strength. Doing This will make you gain weight very fast Now post-workout. You should give your body a lean protein source. If you're a non-vegetarian, you have six egg white along with a piece of fruit like a banana. But if you're a vegetarian, I would highly recommend you invest in any whey protein. You can buy any bread, but make sure you buy that from an authorized retailer Coming to

 

Dinner

 

Now know all the lunch options that were discussed are very much valid for dinner as well. But along with it, I wanted to add one serving of raw vegetable salad. This is because raw vegetable salad is full of essential Micronutrients. It will also help in the effective absorption of food that you have eaten that day. So I would highly recommend you to at least one serving of raw vegetable salad every day, You can use Carrots, cucumber, cabbage, beetroots, and capsicum and coming to the last meal of the Day which is

 

Bed meal

 

Let's keep it very simple. Just have one glass of low-fat milk every day before you sleep. That is more than enough. This is because milk is a hind gas protein that will provide you nutrients throughout the night and if you want you can have one handful of unsalted roasted peanuts or almonds along with it.

Here are a couple of things that I want you to consider while following this diet plan:

1. Drink Three liters of water - Drinking enough water will help you in digesting the food which you have eaten throughout the day.

2. stay away from junk food, even though you will find a lot of high-calorie options outside. But those are all bad Campese, and they ultimately get stored as fat.

3.I suggest you have a sound sleep for about 7-8 hours. Good Sleep is as important for a good diet. Now the Calorie intake for every person would be different, and so the portion size of each meal. So if you working on night shifts then just change the timings without the diet plan.

Conclusion:- So, These are the tips by which you can gain weight. Still, weight gaining articles will be releasing but try to implement the tips