I'm 21 years old. My height is 5 ft 7inch. I weigh only 45kgs. I'm a student. I'm not able to gain weight and I have tried a lot of things. For the past years my weight remains the same. It doesnt even cross 45. Please help me with a simple diet so that I can gain weight.
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Hello, it's important to understand that you can gain weight in a healthy way. You don't have to sit around all day and eat junk food. Not only will this make you feel lazy, it will wreak havoc on your body, possibly causing you to become sick.
The following ways to gain weight are healthy and effective:
1) Consume More Calories Than You Burn
People gain weight by consuming more calories than they burn throughout the day. The extra calories get stored in your body for times that you don't get enough to eat and you need energy. While calories may equal junk food to you, not all high caloric food is junk. It's important to eat a lot of vegetables and fruit throughout your day, but to increase your calorie consumption, pair it with chicken, bread, pasta, and potatoes.
The best way to get more calories into your body is to eat more often. You should eat six small meals a day. At each meal, eat something healthy and eat it until you are full. A couple of hours later have a healthy snack. Then have lunch and another snack in the afternoon. Finally, have a good healthy dinner with a snack before bedtime. Snacks should be high in calories and protein such as nuts.
While you don't want to introduce a ton of junk food into your diet, drinking a milkshake or eating a bowl of ice cream every couple of days will give you calcium and protein, which your body does need - so indulge a little.
2) Muscle Weighs More Than Fat
A great way to gain weight in a healthy way is to increase your muscle mass.Exercising will make you look and feel better. Lifting weights will make your body strong by increasing your bone and muscle strength. While you may not look significantly bigger, you will weigh more.
3 )Limit Caffeine Consumption
Caffeine in soda and coffee can suppress your appetite, which will make it difficult for you to consume those six meals a day. Don't waste your stomach space on something that isn't giving you the calories you need to gain weight.
4 )Eat More Protein
Protein helps you build and repair muscle tissue that will give you the weight gain you are looking for. Make sure you get at least a gram of protein for every pound of your body weight each day. To help, you can add a protein powder to a drink like a milkshake or smoothie.
5)Eat At Night
Eating late at night doesn't give your body the chance to burn it off before you go to sleep, so have a snack right before bedtime. This again, should be something high in calories and protein.
Don't expect to gain weight overnight. It takes time for your body to respond to extra calories and activity.
Again, don't go overboard on unhealthy, empty caloric foods such as candy, soda, cookies, etc.
Here are some energy-dense foods that are perfect for gaining weight:
• Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
• Dried fruit: Raisins, dates, prunes and others.
• High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
• Fats and Oils: Extra virgin olive oil and avocado oil.
• Grains: Whole grains like oats and brown rice.
• Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
• Tubers: Potatoes, sweet potatoes and yams.
• Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.