Weight Gain Foods That Build The Body

Gaining weight depends on high-calorie food intake along with exercise which helps in muscle building. This cannot be achieved overnight needs to focus on the right nutritious food.

·        Early Morning drink @ 6:30 am: Dry fruits with a low-fat milkshake without sugar
·        Breakfast @ 9 am:3 Paneer Paratha + 4 Boiled eggs 
·        Mid-morning meal @ 11 am: Mixed fruits with Yogurt and sprinkled Chia seeds
·        Lunch @ 1 pm: Grilled Chicken + fried rice (brown rice) with mixed vegetables + Buttermilk
·        Evening snacks @ 4 pm: Chana Salad
·        Dinner @ 7 pm: Soya chunks roll with wheat roti

Quick weight gain is not healthy.
For healthy weight gain, we need to detox our bodies and then provide a nutritious diet.

Detox diet plan:
·        Early Morning drink @ 6:30 am: Beetroot-Ginger juice
·        Breakfast @ 9 am: Green gram chilla with coriander chutney
·        Mid-morning meal @ 11 am: Oats with dry fruits
·        Lunch @ 1 pm: Grilled Mushrooms with Brown/white rice and steamed veggies
·        Evening snacks @ 4 pm: Fruit Bowl
·        Dinner @ 7 pm: 1 bowl Spinach Soup with 1 bowl Lauki Sabzi

Diet plan to increase weight:
·        Early Morning drink @ 6:30 am: Banana and berries Shake
·        Breakfast @ 9 am: 2 Ragi Chilla with vegetables + mint Chutney
·        Mid-morning meal @ 11 am: 1 bowl of roasted makhana
·        Lunch @ 1 pm: Egg curry + 2 jowar roti + broccoli sauteed + buttermilk
·        Evening snacks @ 4 pm:4 Ragi Biscuits + Walnut, Almond, Cashew and Fig
·        Dinner @ 7 pm: Chicken Breast Curry + 1 bowl Brown rice + Sauteed vegetables

According to the person’s BMI, BMR, and physical activity calories can be increased.
Use 50% of carbohydrates, 20% of proteins, and 30% of fats portion of food.

Healthy Muscle can be obtained by doing high-intensity workouts along with compound exercises where multiple muscles work together like squats and deadlifts along with high protein and carbohydrate foods.

·        Early Morning drink @ 6:30 am: Papaya Juice
·        Breakfast @ 9 am: Chicken Wheat pasta with vegetables
·        Mid-morning meal @ 11 am: Mixed vegetables sauteed (Mushrooms, Broccoli, bell peppers, beans, corn)
·        Lunch @ 1 pm: Salmon fish curry with white rice + buttermilk + Paneer toast
·        Prework out @ 4:00 pm: Black coffee
·        Post workout @ 6:00 pm: Sweet potatoes with 4 eggs
·        Dinner @ 7 pm: Fried rice with soy chunks and tossed paneer, clear chicken soup with steamed vegetables

Prework out: It helps the person to be active during the high-intensity workout.
Post Workout: Helps to overcome muscle soreness.

A healthy weight gain requires 3 to 6 months on average. This can be achieved by maintaining a healthy lifestyle which includes the right nutrition, physical activity, and stress-free life.

·        Early Morning drink @ 6:30 am: Apple Juice
·        Breakfast @ 9 am: 3 Panner vegetable mixed paratha with Greek yogurt
·        Mid-morning meal @ 11 am: Moong dal salad
·        Lunch @ 1 pm: Brown rice mixed with vegetables + soya chunks cooked and a plate of raw vegetables
·        Evening snacks @ 4 pm: Ragi malt mixed with curd
·        Dinner @ 7 pm: Multigrain Roti with mixed grains (Chana, Rajma, Kidney beans) curry with less masala
·        Before bed @ 8:00 pm: Glass of milk

Increasing a healthy weight gain as per the age and height requirement is good whereas gaining in 1 month is not feasible.
Need to start with low to moderate levels with consistency then gradually we need to increase.

Vegetarian:
·        Soya chunks Rolls
·        Paneer Burji
·        Scrambled Tuna

Non-vegetarian:
·        Grilled Chicken
·        Boiled Eggs
·        Fish Cutlet

Grilled Chicken/Fish with steamed vegetables with multigrain chapati. Grilled panner or Soya chucks curries with Millet roti.

A high-Calorie lunch plate needs plate divided into 4 parts: 10% of fruits, 20% of protein, 30% of grains, and 40% of Vegetables along with a cup of dairy.
·        Steamed White Rice with Masoor dhal + Taroi Vegetable sabzi + cooked channa + banana + buttermilk
·        Brown Rice with Chicken/egg/fish curry + a plate of raw vegetables + egg + banana + buttermilk

Animal-based protein foods include Chicken, Lamb, Goat, Eggs, Fish, Cottage cheese, and Greek yogurt
Plant-based protein foods include Beans, Soya, Tofu, Edamame, Fruits, Vegetables, and Green leafy vegetables

Chicken, fish, goat, soya, and tofu will help to increase muscle strength along with Hypertrophy exercises in the routine.

Dry fruits, bananas, apples, avocados, mangoes, berries, and plums.

Dry fruits are high in calories and contain micronutrients like vitamins and minerals which help to gain weight and for skin and immunity boosters.

It is one of the best fiber fruits as it is rich in healthy fats such as omega-3 fatty acids, antioxidants, minerals, and vitamins which help in digestion and keeps skin shiny, especially for dry skin.

Banana is a high-fiber fruit that aids in better digestion and prevents constipation. It provides instant energy and serves to be the best pre-workout food.

Banana, Kiwi, watermelon, avocado, and blueberries.

Sweet potato, peas, corn, and pumpkin are rich in protein, fiber, vitamins, and minerals.

Sweet potato can be consumed as post workout meal which helps to maintain healthy muscle.

When muscles are weak person should consume all kinds of vital nutrients in order to strengthen the muscle like eggs, fish, green leafy vegetables, and fruits.

Reasons causing weakness:
·        Missing post-workout meals causing muscle soreness
·        Lack of sleep increases stress
·        Poor Diet
·        Less physical activity

Evening snacks is one of the small meals consumed in a day.
·        Roasted nuts and seeds
·        Boiled eggs
·        Tender coconut
·        Roasted makhana
·        Ragi Biscuits
·        Bread with peanut butter
·        Sprout salad
·        Green tea

The best foods for weight gain are
·        Mixed vegetable salads
·        Grilled chicken/fish
·        Grains salad
·        Vegetable mixed chilla
·        Vegetable soup
·        Low-fat smoothies
·        Eggs
·        Lentils
·        Avocados

India has a wide variety of food combinations that can be included in our daily diet.
Ragi Ball, Idly, Vegetable sabji, Chicken /fish/egg curry, Jowar/Gram roti, Poha, Upma.

·        Ragi ball is mainly suggested for Obese (Diabetic) people as consuming polished rice enhances the sugar level.
·        It will keep the person full which in turn they avoid junk foods.

·        Egg Sandwich
·        Idli, Poha, Upma, Chilla, Roti
·        Paratha

Oil Does not cause any cholesterol in the body but based on the saturated level the oil is classified as healthy and unhealthy.

Olive oil is best for cooking and seasoning as it is less saturated.

Palm oil and Vanaspati.

Freshly crushed pepper is best when consumed while sprinkling on the food helps in cleansing the stomach and small intestine.

·        It has medicinal properties in curing the wound inside and outside of the body.
·        Helps in digestion
·        Purifies the blood
·        Cure acne

Low-fat milk is good for health because it contains low calories and has high vitamins.

The protein property of Greek yogurt is much higher than that of curd.

Deep sea fishes are rich in proteins, and omega-3 fatty acids compare to others.

Humans attract fat because of the taste. Lean cuts meat is not much tastier because of fat removal.

Green leafy vegetables are rich in water content which keeps you hydrated, improves vision, high source of fiber and antioxidants.

Underweight is a type of malnutrition that refers to be undernutrition results from not getting enough nutrients in the diet.
Symptoms: Weight loss, Loss of muscle, Fatigue.

Overweight is a type of malnutrition that refers to overnutrition caused by overconsumption of certain nutrients.
Symptoms: Obesity, Overweight

Omega-3 fatty acids: One of the vital nutrients which support the Immune system, lower inflammation, prevent blood coagulation, clumping, and decrease pain.
Omega-6: These will constrict blood vessels when a person is wounded.
Food items: Seafood, Eggs, nuts, and seeds.

·        Suppress the excretion of bile juice which affects the liver.
·        Increase our cholesterol production.
·        Worsen essential fatty acid.
·        Supply of essential fat to the cell is less.

Complex Carbohydrates: Hand full serving.
Proteins: Palm-size serving.
Fats: Thumb Size serving.

A person should consume 2 to 3 liters of water per day that 2 liters of normal water and the remaining 1 liter of water in other forms like juices and water-rich foods.
·        Prolonged thirst may lead to extensive dehydration and health problems related to dehydration.
·        Frequent intake of water is good to remove toxins from the body.

Plant-based: Avocado, Dark Chocolate, Fresh coconut oil, nuts, seeds, and olive oil
Animal-based: Whole eggs, Fatty fish.

Sugar can be replaced with raw honey, jaggery, palm sugar, and artificial sweeteners such as Stevia.

Eggs are rich sources of proteins, vitamins, minerals, and essential nutrients. Too much consumption of eggs in a sedentary lifestyle may increase your cholesterol levels and risk of obesity.

Vitamin A- Milk products, Eggs, Fish, Carrots
Vitamin B- Chicken, Tuna
Vitamin C- Broccoli, Sprouts, Spinach, Orange
Vitamin D- Fish
Vitamin E- Soya bean, Peanuts
Vitamin K- Spinach, Turnip, Parsley

·        Maintains clean bowels.
·        Keeps your tummy full for longer periods.
·        Balances cholesterol levels.

Overweight children are likely to become obese adults and an overweight child with an obese parent has more than 70 percent chance of being obese in young adulthood.

Tips for children’s nutrition:
·        Sit down and eat
·        Never give chocolate or junk food as a reward
·        Avoid celebrating birthdays in fast food chain restaurants
·        Exercise, physical activity, sports, and sleep contribute healthy diet

Foods to be encouraged for children:
·        Grains and cereals
·        Proteins, meat, dry fruits, pulses
·        Dairy and milk products
·        Fruits and Vegetables (rainbow colors)
·        Foods high in healthy fats

Weight gain during the pregnancy is normal. The extra weight provides nourishment to the baby. Some of it is also stored for breastfeeding after the baby is born.
Make sure pregnant women are eating a balanced and nutritious diet during their pregnancy.

Food to be eaten:
·        Protein with every meal and snack
·        Whole grains
·        Five or more servings of fruits and vegetables per day
·        Dairy products or high-calcium foods
·        Foods with essential fats
·        Required vitamins

Foods to be avoided:
·        Excessive caffeine
·        Raw meats and seafood
·        High Mercury Fish
·        Processed meats
·        Deep-fried foods
·        Sugary foods
·        Packaged foods
·        Foods high in saturated fats

Essential nutrients like protein and calcium are better absorbed by the body when we eat soaked nuts.

Straining juices will lose the fiber content in the juice so drinking without straining is good.

Green tea can be consumed during weight gain as its detoxifier and helps to improve the metabolism.

As we age calorie needs will probably decrease. While nutrients need to stay the same or increase. Eating nutrient-rich foods will help to get the vitamins, minerals, protein, carbohydrates, and fats needed.

Things that help old age people are:
·        Eat enough fiber
·        Choose healthier food
·        Consider supplements as they cannot digest some of the foods
·        Stay hydrated
·        Stay Social

Healthy weight gain is good for the body whenever the calorie is needed but we need to keep an eye on the cholesterol level in the body. If a higher amount of fat is loaded into the body, then some of the vital organs will be affected like the liver and kidneys.

·        Water is one of the best drinks but people opt for sports drinks which boosts the energy in the body because of sodium.
·        Consuming sports drinks should be avoided by normal people.
·        If normal people want some energy, then water has to be mixed with salt and little sugar.

A combination of the right nutrition and exercise will help to gain muscle:
·        Deadlift
·        Squats
·        Shoulder press
·        Rowing
·        Shoulder press