Brief Answer:
balanced diet high protein diet with exercises

Detailed Answer:
Hi...

Greetings and Thank you for using HealthcareMagic.

The natural way to gain weight is actually a blend of balanced diet and regular physical exercises. Most people think that a weight gain diet allows you to have anything and everything that would please the taste buds. But that’s not really how diet works. This could be the reason why you lose weight again after gaining few kilos.

Gain in weight is considered healthy when a person develops Muscle mass and not the fat. This means you are required to take a diet rich in protein and moderate to high in calories. The increased calorie intake can be justified by including weight training routine in your existing fitness plan. Light weights and other exercises require energy which is supplied by the calories that you get from diet. Thus, additional calories of the diet would result in a “Protein Sparing Action”. It means that the added calories would allow the protein to perform its intended function of muscle development.

Take smaller but frequent meals and add nutrient dense foods like fresh cream, nuts and dry fruits and whole grains etc. to your daily diet. Do not eat or drink around the main meal timings to save the appetite for main meals.

You may include potato, yam, brown rice and whole bread in the diet for required calories. Fruits and vegetable are also important as they provide means for better digestion and assimilation of the food being consumed. Always keep the handy snacks with you, for e.g. Peanut Chikki, roasted nuts, dry fruits, sprouts and roasted channa, and take plenty of water and other hydrating liquids. Avoid bakery and commercially prepared foods as they contain additives and preservatives.

A starchy fruit like XXXXXXX banana, Sapota etc. are excellent sources of fiber you may combine them with milk and its products for improving their overall nutritive quotient. Fruit milk shakes and fruit yogurt smoothies are refreshingly good and at the same point provide a blend of nutritious foods.

Choose the fats wisely, and maintain the intake of healthy fats like avocado, nuts, whole grains, dairy products, olive and canola oil etc.

The most important nutrient here is protein mature legumes, milk and its products, peas, beans, pulses and soy are good protein sources. If you take non veg then consider adding egg whites in the daily diet. In addition to egg whites, chicken and fish are also good. If you wish to take red meats then make sure that these are not fried and contained less spices for better digestion.

Remember that weight gain is a slow process, follow your diet, eating routine and timings, never skip meals and also avoid eating more than the intended quantities.

Being persistent and focused would help you achieve your ideal weight faster. Also, as mentioned earlier, a weight gain diet works best with proper exercises to help the body utilize protein for muscle development. Simple exercises like push-ups, dumbbell lifts, plank, squats etc. helps in conversion of protein units into muscles and also help in toning the body parts.

Hope this helps. Please feel free to ask further questions regarding the diet.

Meenakshi

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