It is true that there are many people who want to lose extra weight however it has to be understood that there are also people who will want to put on some extra weight for being very thin. These people who are extremely thin also tend to go with unhealthy food and junk to add extra fat to the body before going with natural process to gain weight.For all those who want to put on weight are suggested to keep distance from junk foods which are not healthy for the body, since they are surely going add weight to the body but at the same time they also are said to add bad fat to the body. Go only with the foods which are said to increase nutrient intake for the body and provide with sufficient energy, some of these foods have been listed below for simplicity:
It is necessary to take two servings of salmon on daily basis to see that it provides necessary proteins to the body which will help in increasing weight.
Acorn Squash :
This vegetable in its baked form is full of fiber and antioxidants when supported with olive oil rather than butter proves healthy and nutritious for the body.
Peanut Butter :
This salty spread can be used for bread one serving of which will provide 192 calories and has higher levels of protein.
They are easily available and come with the budget, being full of proteins, Vitamins A, D, E and provide body with good cholesterol.
One bowl of Granola has sufficient nuts and oats which are sufficient for the body also providing 500 calories that makes healthy breakfast to the body.
It is one such food which from long time is being considered to be good for weight gain however it is suggested to have this only in limited quantities and if this quantity is increased on daily basis it will have bad effect on the heart.
They are famous for increasing calories in huge density also providing all the necessary carbohydrates for the body.
All the important fatty acids in tuna are said to have healthy fats that not only help in gain weight but also give physical benefits to the body.
Corn bread :
Being good source of carbohydrates makes it good companion for curries and soups adding 328 calories to the body.
It is said to be one such item helps in adding weight to the body; only one serving of this cheese will add 69 calories since it is made from concentrated milk adding proteins to the body along with calcium, cholesterol and fat.
Fruit Juice :
This is one of the best and tasty methods to put on some additional weight due to the presence of sugar and additional nutrients.
This is a good supply of cereal carbohydrates which is one of the healthiest methods to add calories to the body.
All the important acid content and nutrients present in the body are going to surely fill up the body with healthy calories.
Whole Wheat Bread :
They also are healthy and are sure to put on additional weight all at once with bread that adds 69 calories to the body also.
Dried Fruits :
Quicker methods to add calories for the body is by eating these dried fruits rather than fresh one since they also are providing more calories and also nutritious at the same time.
One full bowl of oats is enough to add necessary nutrition to the body for entire day due to presence of higher content of fiber along with important nutrients.
Fruit based yogurt is said to have lesser fat is also considered healthy apart from which it also is said to add 118 calories for which it is necessary to add in daily diet for increased weight.
Olive Oil :
For easier method to add calories to the body it is better to change the cooking oil which can be chosen from among olive oil, canola oil that also are found to be beneficial for body health.
Brown Rice :
They are said to have higher content of fiber also have dietary carbohydrates which are necessary for the body on daily basis.
One banana is said to provide the body with 100 calories which also provides the body with necessary carbohydrates and nutrition hence this also is suggested food for those who undergo rigorous workouts.
Seeds, Nuts :
They are said to be full of polyunsaturated fats which are responsible for all the healthy calories which can be added to the body if these are included in the diet, among all the available nuts there are almonds, pumpkin seeds and walnuts are chosen for better health.
These are best substitutes for those vegetarians who cannot gain benefits from animal proteins.
Chicken Breast :
This is one of the healthiest foods to add calories to the party also having lesser fat by adding only 78 calories in each serving of chicken breast.
Grilled or baked potatoes are known to help in gain weight to the body due to presence of carbohydrates and complex sugars in them.
Higher calorie food which is extremely delicious and nutty is known to be full of proteins along with calcium, fiber, B-vitamins and Iron hence are known to add to the body health.
Diet Chart For Weight Gain
Weight gain can be as strenuous and time-consuming. Eating a lot of food throughout the day will not add to your weight. As much as you might believe that burgers and pizzas will give you that extra, you need to remember that it will only to fat. But your aim is to put on weight in an healthy manner, not to add a tyre to your otherwise skinny frame! Focus on eating food but at the right time and the right quantity.
1. Include calories in your diet
You need to take in more than 250 calories daily to add roughly half a kilo to your current weight. Eat foods that are rich in calories like Pulses, cereals, meat, bread, rice, dry fruits and nuts. Avoid fast food or cereal bars.
Everything that we eat has some calorie content to it. So like we eat food with fewer calories to lose weight, we need to eat food that has more calories to gain weight. Add vegetables like french beans, broccoli, Chinese cabbage, carrots, lettuce, spinach, asparagus, pumpkins and eggplants to your diet. They have higher calorie content among the vegetable sources. Add a healthy portion of red meat to your diet too. But keep in mind to not overdo it. The aim is not add weight not cholesterol! The same way you can make paneer and the restaurant style food a part of your diet too. Add that extra dolop of butter over your homemade panner sabji. Fry your aloo’s a little more than usual.
You can even add olive oils in generous quantities to your salads. Another way to add calories to your diet is by increasing the consumption of dairy products. I do not mean just ice creams when I say this. Don’t cut back on the fat content in your milk. Do not ask for low fat curds at the store. Make sure you consume a full calorie dairy product. And make it a point to snap up those milk shakes every once in a while! When your picking up a sandwich from outside, don’t go easy on the sauces. Can there be a more delicious way to put on weight?