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Give tips to gain weight? Advise?

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Answered by

Dietitian & Nutritionist
Practicing since : 2006
Answered : 22 Questions
I just to want to know what are the tips to gain weight. Currently I am not following anything. Please advise me.
Posted Sun, 20 Oct 2013 in Weight
Answered by Neethu Vipin 19 hours later
Brief Answer:
A high calorie- high protein diet

Detailed Answer:
Thanks for contacting Healthcare Magic
A high calorie- high protein diet is recommended for healthy weight gain. Still good nutrition always counts. So have foods which contains healthy calories and good proteins.
Weight gain can happen by gain on muscle mass or by gain on fat. Healthy weight gain will be the muscle mass gain, for which a diet in high protein is recommended.
Healthy fats are monounsaturated and polyunsaturated fats and omega-3 fatty acids. Which you will get from the vegetable cooking oil and nuts. Avoid saturated fats like margarine, ghee, vanaspathi etc., which are bad fats.
Never Miss breakfast- a well-balanced breakfast can boost your metabolism and can wake up your appetite.
Eat often- eating in every 2hours will make you feel energetic and help you to XXXXXXX the increased caloric requirements. So 3 major meals and 3 minor meals can be taken for a day. You can plan the timings according to the work shifts.
You can include dark green leafy vegetables, rice flakes, dry fruits, beetroot and radish, vitamin c XXXXXXX fruits like oranges, lemon, sweet lime etc. to cure anaemia.
Snacking also can improve your appetite and add up to the calories you take.
Here is the list of Foods will help Healthy weight Gain and beat weakness
• Whole wheat toast with peanut butter or almond butter spread
• Pulses and legumes
• Soybean and soy products
• Dairy products- milk, curd, butter milk, cheese etc.
• Dry fruits
• Milk shakes with fruits and dry fruits
• Creamy soups
• Energy- protein granola bars
• Salad with olive oil dressing
• Desserts based on milk and dry fruits, milk puddings, steamed fruit puddings etc.
• Fruits like banana, mango, Chikku are high in calories. So that can included in the diet for healthy weight gain.
Exercise- regular exercise is also necessary for healthy weight gain. You can ask your gym instructor to design Resistance Exercises for you. Those type of exercise will convert proteins to fat, thus resulting in healthy weight gain.

Eat right and Stay Well.

Neethu Vipin
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