In a world where weight loss dominates conversations, it’s essential to address the topic of weight gain. While many focus on shedding pounds, there are individuals who strive to achieve a healthier weight. This article aims to provide tips and a diet plan for people looking to gain weight in a healthy manner.

Meal Timings are Important:

One common reason for inadequate weight gain is irregular meal timings. Whether it’s due to work, school, or other commitments, many individuals tend to skip meals. To achieve weight gain, it’s crucial to establish a routine of having three proper meals at regular intervals, along with one to two small snacks between meals. By fixing your eating schedule, you ensure that your body receives the necessary nutrients consistently.

Choose Quality Foods:

Contrary to popular belief, relying solely on junk food, fast food, and fried items won’t contribute to healthy weight gain. It’s essential to prioritize homemade meals and focus on the quality of the food you consume.

A helpful tip is to incorporate various food groups into each meal, including fruits, raw vegetables, dairy products (milk, yoghurt, lassi), lean meats (chicken, poultry, fish), and healthy fats (such as nuts and seeds). Striving for a balanced plate that encompasses all the food groups is crucial for a successful weight gain journey.

What to Eat:

Now, let’s explore some specific foods that promote healthy weight gain:

• Milk and Yogurt:

Milk and yoghurt are highly beneficial for weight gain as they provide a significant calorie boost even in small portions. Aim to incorporate milk into your routine by consuming it two to three times a day, and make it a must to include yoghurt in your daily meals.

A helpful habit is to have 4 to 5 spoons of yoghurt with each meal or use it to prepare raita or chutney. To maximize the calorie intake, consider adding some extras. For example, add shakkar (jaggery) to yoghurt or blend fruits with milk to create a delicious and nutritious milkshake.

The key here is to focus on increasing calorie intake through multiple additions. Instead of a plain milkshake with just one seasonal fruit and milk, make it more flavorful and beneficial. For instance, add a banana and some dates to the milkshake. If you prefer a sweeter taste, you can include shakkar. It’s essential to make this high-calorie milkshake a daily must-have.

Remember, these options serve as snacks in addition to your major meals.

By incorporating milk and yoghurt into your diet plan, along with these creative additions, you’ll be able to boost your calorie intake effectively and support your weight gain journey.

• Eggs:

Eggs are a common breakfast item, and they play a crucial role in weight gain. To increase their calorie content, opt for cheese omelettes instead of regular ones. This simple switch can provide a high-caloric breakfast, particularly beneficial for kids.

• Porridge:

Porridge is a nutritious option for breakfast that can aid weight gain. It typically includes grains, and milk, and can be further enriched with chopped dry fruits and fresh fruits. This combination provides a wholesome and calorie-dense meal.

• Dry Fruits:

Incorporating dry fruits as a snack between major meals can be a game-changer. They are a really good source of healthy fats. If you are a mother of a school-going kid give them a small cute packet of mixed dry fruits for their school daily. This would become a routine for them aiding their weight gain journey.

• Dates:

Dates are a valuable addition to your diet plan. They should be consumed before engaging in physical activities, such as going to the gym or playing sports, as they offer a quick energy boost.

Conclusion:

Gaining weight in a healthy manner requires a thoughtful approach to your diet. You can achieve your desired weight goals by emphasizing regular meal timings, consuming quality foods from various food groups, and incorporating weight-gain-friendly options like milk, yoghurt, eggs, porridge, and dates. Remember, weight gain should always prioritize overall health and well-being, rather than focusing solely on the numbers on a scale.