Skinny? No More - Diet for Fast Healthy Weight Gain-Muscle Gain
Weight gain
and muscle development is not as easy as it looks; in fact it is more hard to
put it on. Weight loss is easier at times as it involves diet control, but
weight and muscle gain is a harder & slower process – you can fairly lose
up to 1 kg in a week but gaining 1 kg in a week may be tiresome.
There are two options, either gain
weight by eating unhealthy foods like fast food, chips, oily fries and junk
food, it is a guaranteed way to invite future health problems like obesity
hypertension, diabetes, heart disease, stress etc and or you can gain weight in
a healthy way.
Keep following basic principle in your
mind if you wish to gain weight and muscle development in a healthy way:
1.
Raise your
appetite by eating healthier to gain
weight and do it step-by-step and not by filling yourself with too much food at
the time. Start adding in small quantity, like add one extra roti/chapatti or
one bowl extra rice than you usually eat, or start eating extra fruits or
juices. Eat 1-2 bananas after heavy
meals, such as lunch, dinner and breakfast too.
2.
Carbohydrates is
very essential factor in weight gain but avoid carbs source such as chocolates,
candy, ice cream, noodle, maida, junk food, white bread, sugary food and drinks
are needed to gain weight but include healthier options like banana, potato,
mango, whole grains, rice, etc. Replace all these stuff with fruits like
banana, apples, papaya, whole grains like wheat, brown rice, whole-wheat pasta,
oat cereal, bulgur etc. Popcorn can be a healthy whole grain if made with
little or no added salt and butter, add Popcorn in your snacks list.
3.
Do weight
exercise 5-6 times a week, as it is very essential to burn out your unwanted fat,
if not possible do it at least 4-5 times a week. Do it 30 to 60 minutes daily
for better result. Start with lower weight training and increase weight lifting
gradually.
4.
Always consume
protein rich foods & drinks after exercise this will increase your muscle
mass. Consider the following Protein rich foods list.
Protein rich foods:
Eggs (especially egg whites),
Turkey and chicken breast,
Fish - halibut, salmon, tuna,
Cheese (non-fat mozzarella),
Pork loins, tofu,
Seeds- flaxseeds, chick peas, soy beans,
kidney beans
Yogurt, milk, soy milk, peanut butter
Dry fruits - almonds, dried apricots,
nuts, figs
Fruits – Banana, apples, mango, avocado,
watermelon, pumpkin, squash
5. Avoid junk food, fast food, fried
food though they are loaded with huge calories, but they only increases body
fat and not muscle mass.
Here is highly recommended ideal and
healthy weight gain diet plan given for you. The food consist in this diet plan
is totally healthy & economical, also easy to follow.
Here is a diet chart which includes the right foods one should consume to
put on kilos in a healthy manner.
But along with this, you must have to do following things:
1.
Do physical
workouts or weight exercise for at least 30 minutes daily.
2.
Besides of this
you must drink at least 6 to 8 glasses of clean water to flush out dangerous toxins from the body.
3.
Take adequate
sleep every day for your body recovery. You can increase the food unit
gradually in this diet.
Important Tips
1.
Soak handful of
chick peas/raw chana in the water overnight and 4-5 Almonds in 1 bowl water
overnight. Eat chick peas in the morning before exercise and almonds after
exercise with milk.
2.
Consume mixture
of 1 tablespoon fresh ginger paste or juice and 1 tablespoon of honey after
lunch for fast and easy digestion.
3.
You can add or
reduce the quantity of following diet as per your requirement & ability to
consume it, but it is recommended to increase the quantity gradually for better
& fast result.
4.
Weight exercise
or similar physical workouts is very necessary to burn unnecessary fats, only
yoga & stretching is not enough, Exercise is very important for healthy fat
gain and muscle building. You can do some physical work outs at home, gym is
not needed.
Follow this Diet plan:
|
|
Morning
|
Food
|
Before Exercise
|
Eat soaked raw chick peas/chana in the morning before
exercise.
|
After Exercise
|
Eat soaked raw almonds after exercise with milk or any juice. |
Breakfast
|
3-6 Eggs (boiled or half fried omelet)
2-4 Chapattis/roti/ or 5-6 brown bread
Glass of Milk/Soya milk
2 Bananas or Banana milk shakes.
(Tip-
Eat banana at the end of meal and snacks)
|
Mid Morning
|
Yogurt (1 bowl), 1 apple or any other fruits or fruit juice or veg salad. |
Lunch
|
Chapatti/Roti 3-4 (made from wheat or other grains,
avoid Maida)
Brown rice (2 bowls),
Vegetables ( 1 bowl) or Boiled Veg salad
Or turkey/ chicken breast or fish (1
bowl)
Curd (1 small bowl)
Dal/Paneer
1-2 Bananas
Tip
- Consume mixture of 1 tablespoon fresh ginger paste or juice and 1
tablespoon of honey after lunch for fast and easy digestion.
|
Evening
|
1-2 Bananas,
Sandwich
or Upma or milk & biscuits
or
roasted chana, or soy beans or kidney
beans (1 bowl)
or
fruit salad or veg salad or any fruit like watermelon,
pumpkin, squash, avocado
or dry fruits such as dried apricots,
nuts, figs
|
Pre Dinner (1-2 hours before
dinner)
|
Chicken soup or Vegetable soup (1 bowl)
|
Dinner
|
2 Chapatti/roti/brown bread 2 Eggs (boiled or half fried omelet) or Chicken/fish or Vegetables Brown rice & dal (1 bowl), Curd (1 small bowl) 1-2 Bananas Tip- Consume mixture of 1 tablespoon fresh ginger paste or juice and 1 tablespoon of honey after lunch for fast and easy digestion. |
Bedtime
|
Glass of milk + 1 tablespoon of honey
|
So follow above diet and tips gain
healthy weight and muscles and look your best. Say goodbye to your skinny body
and welcome a healthy and fit you, best of luck.