How to gain weight in 1 🏋 month

 

Just as exercise can help people lose weight, it can also help others gain weight in a healthy way.

You may want to gain weight to build muscle or if you’re underweight, which means you weigh less than is healthy for your height. Not sure if you’re underweight? Use this body mass index (BMI) calculatorTrusted Source to find out.

Regular exercise is one of the most important steps to bulk up. But as with losing weight, gaining weight should be a part of a holistic plan.

Here, we’ll cover some exercise tips for gaining weight with minimal equipment that you can start doing right now. Then, we’ll talk about how to build healthy body mass.

Exercise

Food items

Do not start eating high calorie junk food to gain weight. Junk food usually gives us only fat and sugar calories. They provide no nutrition. Here are some points to remember:

• Add whole milk to your breakfast cereals and choose muesli or granola.
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• Make your own salad dressings with healthy oils.
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• Add potatoes, sweet potato, tapioca and other starchy vegetables along with regular vegetables.
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• Choose a whole wheat paratha over toast. To make it healthy add vegetables and greens. Combine it with some dahi and you are good to go.
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• High fat fish like salmon is a good dinner option; it is a source of heart healthy omega-3 fatty acids.
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• Adding wheat germ to your food increases calories while adding folate and fiber.

Here are some plain sailing tips you can adopt for gaining weight:

We Shall Discuss Indian Diet Plan for Weight Gain along with some other necessary inclusions to achieve the target.

1. Ghee – Try to include ghee in your diet, especially with Roti which helps in weight gain.
2. Rice – As it has high carbohydrates, it is beneficial for an underweight cure.
3. Dried fruits – You can gain quick calories by eating dried fruits instead of fresh fruits because they have more calories and are still very nutritious.
4. Yoghurt – The healthy fruit-flavoured, fatless yoghurt can give you as much as 118 calories. Include it in your daily diet for quick weight gain.
5. Bananas – One banana contains approximately 100 calories. Not only are bananas rich in carbs and nutritious, they’re also great for workout fuel.
6. Nuts and seeds – Nuts and seeds contain polyunsaturated fats that add healthy calories to your diet. Nuts like almonds, walnuts and pumpkin seeds are good for you and your health.
7. Beans – Beans are good protein substitutes for vegetarians, who want to share the benefits of animal proteins.
8. Chicken breast – Chicken breast, is supposed to be the healthiest and non-fat part which has approximately 78 calories for each serving.
9. Potatoes – Potatoes are rich sources of carbohydrates and complex sugars. Consume as grilled or baked potatoes for quick weight gain.

 

All the best