Weight Gain Diet Chart for Underweight Person
Gain Proper Weight: Many people remain upset due to their obesity and on another hand, many find it difficult to increase weight. They face the problem of slimness.
Having very less weight or very more is dangerous and is responsible for many related diseases. Reducing weight is difficult and it is also difficult to increase weight in a natural manner.
Many people want to increase instantly by buying some ready stuff from the market. But increasing weight in such manner increases the chance of many other health issues in the future. So whenever one decides to increase weight he/she should pay proper attention to their diet and lifestyle. If necessary, one can also take the advice of health experts.
Who is underweight?
According to Ayurveda if a person has visible veins web on the body, visible bones on the body, muscles get dissipated and feels fatigue very soon then that person is underweight.
According to modern science whether the weight is appropriate or not can be known by BMI – Body Mass Index. Here the weight is calculated in terms of age and height.
BMI = Weight in kilograms / (Height in meters) 2
You can calculate your BMI and can see in which category you belong.
- Less than 18.5 – Underweight
- 18.5 to 25 – Normal Weight
- 25 to 29.9 – Overweight
- More than 30 – Obese
Possible reasons for being underweight
- Less intake of nutritious food
- Not eating on right time
- Fasting more
- More physical work as compared to food intake
- Due to diseases like Cancer, Hyperthyroid, T.B, and Anaemia
- Due to diseases like Anorexia, Indigestion, Chronic Diarrhoea, IBS-Irritable bowel Syndrome
How can one increase weight
Take sufficient rich diet: Never miss any meal. Take heavy breakfast and take lunch and dinner too on time. Consume healthy snacks in between breakfast, lunch, and dinner. You can eat dry fruits, fruits, juices and other nutritious food in between the major meals.
Intake healthy diet: Include green vegetables, jaggery, milk, curd, salads and more healthy stuff in your diet. This will give sufficient energy to the body. This will increase weight as well gives energy to the body and helps skin glow. This in return increases confidence. It also increases the immunity of the body.
To increase weight include following in your diet
Milk: Milk is a good source of vitamins and calcium. Milk is the best food to increase weight. Drinking banana and mango shake is even better. Adding raisins and almonds to milk is more beneficial.
Fruits: To increase weight, include fruits like banana, mango, papaya, watermelon, pomegranate and more. These fruits are rich in energy, vitamins, and other useful nutrients. As mentioned above consuming fruits like mango and banana with milk is even more useful for increasing weight of the body. In between the meals also consume fruits which will reduce the laziness as well will keep one fresh and helps in increasing weight of the body.
Ghee, butter, cottage cheese, curd and more: Fat plays an important role in increasing the weight if the body. Dairy products consumed in an appropriate amount is good. They are rich in fat, calcium, and vitamins.
Dry fruits: cashew nuts, raisins, pistachios, almonds, and peanuts are all rich in fats and are a good source of carbohydrates too. If taken in appropriate quantity, they not only increase the weight of body but also keeps one fresh and increases the immunity of the body too.
Nonvegetarian food: non-vegetarian food like egg, meat and all are a good source of protein. They also help in building muscles. But be careful excess consumption of these food increases cholesterol in the body which in turn increases chances of diseases like heart problems, high BP and all. This non-veg food can be replaced by soya bean, rajma, cottage cheese and other dairy products by vegetarian people.
A lifestyle that should be maintained to gain weight
Good sleep: to build up new cells, muscles and all and to repair the old ones, good amount of sleep is required. Go to bed early and wake up early in the morning. If due to any reason you miss to take proper sleep in the night do take proper sleep during daytime.
Exercise: to maintain the excess consumed calorie and see that it spreads to the entire body and not get accumulated in the belly region only, it is necessary to do exercise. You can either walk, play badminton, cycling, pranayama or any other kind of exercise. This maintains the cholesterol and muscles develop properly. Many people prefer going to gym. In that case, follow proper instructions of a gym instructor. Never be in hurry to increase weight instantly by consuming different products.
Massage: massage increases the blood circulation in the body. This makes blood reach all the parts of the body properly. The growth of body takes place properly as muscles grow properly and skin also glows. You can choose oil according to the season. You can use coconut oil, olive oil, ghee, mustard oil, almond oil and more.
Avoid stress: stress is really bad for the body. If you want to be healthy and increase weight then keep yourself away from stress, tension and all.
Be aware of diseases: If you are following the diet properly, doing exercise and following a good lifestyle and still are not able to increase weight, then you might be suffering from some disease. Hence it is always advisable to consult your doctor before planning a weight loss program.
Ayurvedic ways to gain weight
Use Ayurvedic methods: In Ayurveda, it has been mentioned that how can a person gain weight. It is important today also. It has been mentioned that one should eat healthy food, avoid stress and take good sleep. By doing so, a person can become as strong as a lion. This was true thousands of years back and now when science has developed too much still it is valid.
Ayurvedic medicines: Many Ayurvedic medicines are very useful for gaining weight. Chyawanprash, Musli, Shilajeet, Shatavari and much more are very important for gaining weight. However, these medicines should be taken only after consultation.
So next time when you plan to gain weight following the instructions are given above. Take proper healthy food, proper good sleep and avoid stress, tension, and exercise daily. If you take Ayurvedic medicines after consulting an expert then it will help you to gain weight. By following proper ways to gain weight, one not only gets overall proper development but also there is the increase in self-confidence and immunity also increases.
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