11/08/2019
HOW TO GAIN WEIGHT NATURALLY?
People who are skinny or underweight needs to gain weight. It is hard to gain weight for those people who have a fast metabolism. Mostly skinny people have a fast metabolism. These people have an ectomorph body type.
A fast metabolism means your body burns all the calories you eat. So they have to eat more calories as the extra calories which will not burn and will help them to gain weight.
Vitamins required for metabolism. Vitamin B- It is used as an energy booster. It includes the following vitamins along – B12, biotin, folate, B-6, Ribolfmavin also known as B-2 and Thiamine as B-1. For the metabolism of proteins and acids in our body, we require B-6. B-12 present in animal products mostly so it is hard for vegetarian people to consume it. It can be found in plant-based milk, nutritional yeast, breakfast cereals, etc
Best ways to GAIN WEIGHT NATURALLY are given below.
1. CALORIES INTAKE
Skinny people do not know how much fast their metabolism is. You should know how much calories you need to take to gain weight. For example, your weight is 50 kg, to gain 10 kg in 1 month you should multiply your weight by 40. So 50 x 40 = 2000. Therefore your calorie intake per day in 2000 calories.
Note down all the meals you have to eat in a day because people intake fewer calories as they don’t get results.
You will find it difficult to eat all the calories to gain weight in the first seven days. After a couple of days, your stomach will get used to it and you will start getting more hungry.
2. EAT HEALTHY FOOD (3 BEST NUTRIENTS)
PROTEIN – Proteins do different things depending on their shape. They can be found in meat or muscle. They are used for growth and repair, as well as for strengthening the bones. They help to build tissue and cells. The most important thing is to add protein in each and every meal. For vegetarian people, you can get protein from paneer, dry fruits, tofu, etc and for non-vegetarian people, you can get protein from eggs, chicken breast, mutton, tuna fish, etc.
Carbohydrates – Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products. Though often maligned in trendy diets, carbohydrates — one of the basic food groups — are important to a healthy diet.
Carbohydrates will help you to gain mass in a good way. The best sources of good carbohydrate are milk, yogurt, brown bread, brown rice, beans, and the best source is sweet potatoes.
Fats – People think having fat will damage your body shape. The food which is oil fried will damage your body shape like your waist size will increase and your chest, not in a good way but if you have good fats/healthy fats like ghee, coconut oil, egg yolk, olive oil, avocado it will have you to increase weight in a good way.
3. EXERCISE
If you follow the above instructions you will gain weight but if you start exercising, your body will change in a healthy way/sexy way. Protein which you have added to your diet will help to grow muscle and you will look muscular. Lifting weights will help to build muscle mass.
If you don’t exercise the excess calories which help to gain weight will get stored as fat around your waistline.
These are my personal best tips which will help you to gain weight.
DIET for Indian people.
Breakfast – 1 cup of OATS which is around 60 grams with 1 cup of milk. if you are non-vegetarian you can add 3 eggs.
Snacks – 1 or 2 Sweet potatoes.
Lunch – 100grams salad 100, grams rice, 1 and one cup curd.
Pre-workout meal – Banana shake.
Post Workout meal – Protein shake or if you can’t afford protein you can have 4 egg whites and one whole egg (boiled) and if you are non-vegetarian you can eat 100 grams paneer.
Dinner – 3-4 chapati with any vegetable curry, 1 glass of milk.
10/08/2019