WEIGHT GAIN DIETS
A completely healthy, balanced and weekly diet plans are made for weight gain. No medicines, supplements are given to the patients .
Dt. Shivali Gupta one of the best weight gain dieticians in Hyderabad, prescribes a well-balanced diet which helps in gaining weight in a healthy way. She questions you and gains appropriate information about your age, height, lifestyle and eating habits and gets to know your daily need for energy. She then discusses with you the customized diet program which suits your lifestyle and weight gain goals. She also gives you a suitable exercise plan so that the process of gaining weight is easier. Her diets usually start affecting within a week.
Here are some of the best foods to help you gain weight or add muscle, the healthy way.
Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.
Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.
Here are just a few tasty variations you can try. You can combine each with 2 cups (470 ml) of milk or an alternative
like almond milk.
- Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of peanut or another nut butter.
- Vanilla berry shake: Combine 1 cup (237 ml) of fresh or frozen mixed berries, ice, 1 cup (237 ml) of high-protein natural yogurt and 1 scoop of vanilla whey protein.
- Chocolate hazelnut shake: Combine 15 ounces (444 ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 1 avocado.
- Caramel apple shake: Combine 1 sliced apple, 1 cup (237 ml) of natural yogurt, 1 scoop of caramel- or vanilla-flavored whey protein and 1 tablespoon (15 ml) of sugar-free caramel sauce or flavoring.
- Vanilla blueberry shake: Combine 1 cup (237 ml) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 ml) of vanilla yogurt and sweetener if needed.
- Super green shake: Combine 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) of pineapple and 1 scoop of unflavored or vanilla whey protein.
All of these smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.
Nuts and nut butters are a perfect choice if you're looking to gain weight.
Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats.
Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.
Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.
However, make sure you pick 100% nut butters with no added sugar or extra oils.
Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.
Try to choose one of these healthy sources of starchy carbs:
- Quinoa
- Oats
- Corn
- Buckwheat
- Potatoes and sweet potatoes
- Squash
- Winter root vegetables
- Beans and legumes
Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.
Cheese has been a staple food for centuries.
Like dark chocolate, it’s high in calories and fats. If you eat it in larger quantities, it’s also a very good source of protein.
Since cheese is incredibly tasty, you can incorporate it into most dishes and easily add several hundred extra calories.
Summary Cheese is a very good source of protein and rich in healthy fats. Add it to meals if you need a calorie and flavor boost.
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