How to gain weight

Here are some healthy ways to gain weight when you're underweight:

Eat more frequently

When you're underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.

Add More Protein to your Diet to Increase Muscle Weight

Adding more proteins to your diet is very essential especially if you are weight training. Proteins help in muscle building and make your body look more toned. You will look and feel strong if you consume more proteins in your diet. Some of the common sources of proteins are Milk, soy milk, eggs, cheese, yogurt, peanut butter, fish, beans, tofu, etc.

Choose nutrient-rich foods

As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds.

Try smoothies and shakes.

Don't fill up on diet soda

coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen fruit, and sprinkle in some ground flaxseed. In some cases, a liquid meal replacement may be recommended.

Watch when you drink

Some people find that drinking fluids before meals blunts their appetite. In that case, it may be better to sip higher calorie beverages along with a meal or snack. For others, drinking 30 minutes after a meal, not with it, may wom

Have an occasional treat. Even when you're underweight, be mindful of excess sugar and fat. An occasional slice of pie with ice cream is OK. But most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt and granola bars are good choices.

Exercise

especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.

If you think workouts should only be associated with weight loss then you stand completely wrong here. In order to eat more calories than what you spend, you must include a muscle building regime in your weight gain plan. Follow some weight gain exercises like twist curls, squats, dips, deadlifts, etc. Instead of repeating the exercises rigorously, lift heavy weights in one go. Take rest for at least 3 minutes between each set.

The Diet Plan 

the Most Important Part of Weight Gain

If you are aiming at gaining weight within a week’s time, this diet plan will help you through. For 1 week follow this diet plan and you will notice a change in your body on the 8th morning.

Keep 10 almonds soaked in water over-night and eat them as soon as you wake up the next morning. You must have a glass of banana shake during breakfast clubbed with either 1 bowl vegetable daliya or vegetable oats. You can substitute these with 2 slices of multigrain bread or 30g paneer, tofu or chicken breast.

During mid-morning, have 1 whole fruit of your choice and drink 1 glass of lassi, coconut water or butter milk

In lunch, you must have 2-3 chappati with 1 bowl vegetables and cottage cheese and curd

During your snack time, have 1 glass banana shake again along with 2 biscuits, 1 bowl upma or 1 grilled sandwich

Before dinner, don’t forget to have 1 bowl chicken or vegetable soup

In dinner, have 2-3 chappatis along with 1 bowl vegetable, 1 bowl dal, 1 bowl curd or sweet dish

Before going off to sleep, have 1 glass of milk with a pinch of turmeric and 1 tablespoon honey in it