Hello,
Weight gain is process that takes place gradually & requires constant modifications. By improving your overall intake of food and weight bearing exercises will help you gain healthy weight. A personalized diet session is highly recommended for you as it takes into account all the necessary details required and allows us to guide you accordingly.
As a start you can follow the guidelines below -
1. Incorporate protein rich foods such as dals, sprouts, pulses, eggs, non-veg, milk & milk products in every meal you take
2. Calorically dense foods such as milkshakes, lassi, chikki, nuts, paneer/chicken sandwiches or rolls can be included
3. Vegetables such as potatoes, sweet potatoes, yam and fruits like banana, mango, custard apple, chickoo are also calorically dense
4. Incorporate healthy fats from nuts and oilseeds
5. Irrespective of the shift that you are working ensure that the meals that you are taking are balanced with adequate carbs, proteins and fiber
6. If possible try to do weight bearing exercises atleast 3-4 days a week
7. Never exercise on an empty stomach. Have a fruit before
8. Post exercise protein is important
9. Drink 8-10 glasses of water to stay hydrated
10. Avoid sweets,
sugar, processed & packaged foods
Connect with us so we can help you design a diet chart with easy to prepare foods and a schedule that you will able to follow amidst your busy schedule as mentioned.
Next Steps
For further details or to book an appointment contact us through Practo. Also, do visit our website www.balcalnutrefy.com for client reviews.