For those who are thin, eating too much fried and fatty foods in order to gain weight is harmful to heart health. Instead, the right way is to gain weight by increasing muscle mass.
1. Increase Calorie Surplus
The body should consume more calories through food than it currently expends. For this, slightly increase the amount of food you eat in a day. Instead of three large meals, include nutritious snacks in 5-6 meals.
2. Protein-rich foods
Protein is essential for muscle growth in the body. Include plenty of eggs, chicken, fish, legumes, milk, yogurt, and nuts (almonds, cashews, and peanuts) in your diet.
3. Healthy Shakes
Shakes that can be drunk with meals can help you gain weight.
Banana + Milk + Dates: Drinking a shake made with these every day is the best way to gain weight.
4. Good Fats
The body needs healthy fats. Including ghee, butter, avocado, and peanut butter in your diet will provide the body with the necessary energy.
5. Don’t skip exercise
It is a misconception that those who want to gain weight should not exercise. Exercises like ‘weight training’ will help build muscle. This will help you hold the food you eat in your body and gain weight without gaining weight.
3 special tips to gain weight quickly:
Do not drink water right before meals: This will make you feel full and prevent you from eating more.
Sleep well: The body builds muscles during sleep. Ensure 8 hours of sleep every day.
Peanuts and Jaggery: Eating peanuts and jaggery together in the evening is a folk remedy that helps in weight loss.