A healthy weight gain plan
If your goal is to gain weight and build a lean physique, you need to eat the right foods at the right times. Gaining weight is actually not all that impossible or difficult. But, overloading on junk foods and sugary foods is not the answer or solution.
If you’re thin and lanky and want to look healthy; you need to follow a sensible natural weight gain plan. It is the sum total of your body’s anabolic and catabolic events. If weight gain is what you are aiming for, then the ratio of anabolism or muscle synthesis must go beyond or exceed that of catabolism or muscle breakdown.
With the increase rate of obesity and overweight problems in India, much more emphasis is being given to losing weight rather than gaining weight. Though, we tend to forget about people who have the problem of being too thin. Being underweight can result from eating disorders and chronic diseases. While being overweight or obese is a well-known risk factor for chronic diseases, being too thin may also increase a person's risk of dying from diseases such as heart failure and cancer.
Get the basics rights!
Ones entire body is made from the food one eats and the water one consumes. The human body is roughly 63% water, 22% protein, 13% fat, 2% minerals and vitamins. Eating the right quality and quantity food helps one achieve great health, vitality and freedom from disease. In short, a long and healthy body and life!
Nutrition Guidelines;
Carbohydrates are essential macronutrient in the weight gain plan. Ensure you eat nutrient dense carbs like whole grain breads or rotis, brown rice, oats etc on a regular basis. Carbohydrates must make up 40 percent of your daily calories. Reduce consumption of processed carbs like cookies cakes, white breads etc.
Fat is another essential macronutrient. You need a certain amount of essential fats or good fats for your health and well being. Fat is essential for energy, organ insulation, hormone production and maintenance of cell membrane function. Limit consumption of saturated fats like animal fats or trans fats found in fried snacks, cookies, margarine etc and include good fats like nuts, olive oil etc. Calories from fats can be in the region of 20 percent.
Protein, another macronutrient, is a vital ingredient for gaining and maintaining lean body mass. Proteins must make up 40 percent of your daily calories. Foods rich in proteins are milk, whey, soy, beans, meat, fish and eggs. Studies have shown that soy protein is comparable in its digestibility factor like meat products.
Besides these macronutrients, micro nutrients like vitamins and minerals are as important for health and well being and are available in fruits, vegetables, grains, nuts, seeds, milk and its products, eggs, meats etc.
The Plan for you!
Before getting down to what you must include in your diet here are a few basics you need to follow…
- Make sure you eat your three to four basic meals every day. Don’t skip a meal anytime. Increase calorie intake by 500 calories a day.
- Besides your three meals make sure you have three small meals. The mid-morning, mid-afternoon and evening snack. In order to gain weight, you need to regularize your food intake.
- Regular exercise and activity will help your body gain muscle and not unwanted, flab. It will tone up your body and will improve your overall sense of well being. Thirty minutes of daily activity is plenty to get your system moving yet not so much that you're burning up tons of calories. If you are more active, you'll need to increase your calorie intake which will help you gain weight and stay fit. Strength training will help you build muscle mass, which in turn will help fill out your figure.
- Eat foods that are high in good fats like avocado, dry fruits, peanuts, peanut butter, ghee, olive oil etc.
- Add fibrous vegetables and salads. Include starchy vegetables like potato, sweet potato, yam, beans, bananas etc.
- Avoid all junk foods, coffees, deep fried foods.
- Eat healthy snacks in between meals like low fat cheese sandwiches, banana, dry fruits, peanuts etc
- Avoid high calorie sweets like chocolates, desserts and Indian sweets that will only add fat not muscle to your frame.
- You should also ensure that you are consuming adequate amounts of whole grains and proteins.
The Diet Plan
Your basic diet plan can be something like this
- Meal one - Fruit (banana, mango, sitafall, chickoo, a bowl of grapes, papaya etc)
- Meal Two - Any homemade nutritious breakfast (a bowl of poha, idilis, a bowl of cereal or oats with nuts and fruit, 2 toast with a slice of cheese or a tbsp of peanut butter etc)
- Meal Three – Sweet lassi or a glass of milk or channa or any roasted snack (peanuts would be ideal)
- Meal Four - Roti + vegetable + dal + salad+ 1 cup yogurt
- Meal Five - Handful of peanuts or mixed nuts or a cup of soy milk and banana
- Meal six – Paneer (cottage cheese/tofu/beans or sprouts)
- Meal Seven - Roti or rice + sprouts + sabzi + 1 cup curd or whole wheat pasta with lots of veggies
Note: 3 to 4 servings of fruits and vegetables are recommended. Fruits must be consumed in its natural form and are essential for health.
Skimmed or low fat milk and yogurt are advised
Drink plenty of water and avoid tea, coffee etc.
Be sure to get plenty of rest
Foods That Keep You Healthy
- Kidney beans: They are the quickest way to get protein and fiber.
- Fresh Mint and basil: It is your daily source of vitamin A
- Tofu: It is a great hormone balancer.
- Mushrooms: A great source of iron.
- Avocado: It contains healthy heart fats.
- Pumpkin: Helps lower risk of cancer and again provides vitamin A in abundance.
- Lemon: Helps relive acidity.
- Coconut: High in vitamin E, it aids the thyroid gland as well.
- Sweet Potato: It has anti-depressant qualities.
- Papaya: It contains the compound papain which breaks proteins down and gets them easily dissolved to strengthen muscle power.
- Ginger: It has alleviates muscle pain in turn strengthening muscles.
- Water: It keeps your body hydrated a key aspect for muscle strengthening.
- Spinach and other greens: needed for their high nutrient value.
- Milk is a great source of calcium. Choose low fat milk for better health.
To combat stress and gain weight healthily, given below is a specially designed ‘to-take care-list’ that will make you healthier than ever before.
- Add pistachios or roasted channa to your diet. Make it your evening munchies, as it is the only nut that helps lower your heart risk.
- Whole wheat or multi grain bread sticks or soy sticks can be had as an in between snack with hummus or peanut butter etc.
- Instead of stocking up on chocolate as glucose boosters try out high-fibre, low sugar oat bars. They take care of your cravings.
- You like having dips and chutneys with your foods, opt for salsa dips as they are high on fibre and very healthy.
- Boost your metabolism with frequent meals and regular exercises.
- Have low fat milk and yogurt or soy milk..
- Add all seasonal fruits like mango, oranges, lichee, grapes etc and a cucumber to your daily meals.
In one’s constant chase for a near perfect body, it is important to understand that it is the right combination and balance of corrective food, exercises, breathing, rest and sleep that go a long way in keeping you in good health.
