Increasing mass can be as challenging as to lose weight. If you are troubled by thinness and want to gain weight in a healthy way, then it is very important to adopt the right diet and lifestyle. Today we have brought a diet plan for you, which will not only help in weight gain, but will also keep you fit and energetic. In this article, we will tell you about nutrient -rich diet, exercise, and some special tips, which will make your goal easier. Whether you are young or busy professional, this guide is for you. Come, know how you can start weight gain journey in a healthy way.

Nutrition -rich diet: first ladder to gain weight

For weight gain, it is most important that you provide enough calories and nutrients to your body. According to experts, taking 500–1000 additional calories daily is a safe way to gain weight. Include protein rich in your food such as lentils, cheese, chicken, fish, eggs, and dry fruits. For example, instead of eating 3-4 times a day, take 5-6 small miles. In the morning breakfast, include paratha, banana shake, and almonds with Amul butter. Eat rice, lentils, vegetables, and curd in the afternoon. Take bread and salad with chicken or cheese at dinner. Ensure that your food has a balance of carbohydrates, proteins, and healthy fat.

Protein Shake and Smoothies: Powerhouse of Strength

Protein shake and smoothie are an easy and tasty way to gain weight. You can use supplements like whey protein or mass gainer at home. Prepare a power-pack smoothie by mixing banana, peanut butter, and oats in a glass of milk.

Hard work is incomplete without exercise

Only eating food can increase weight, but it can accumulate in the form of fat, which is unhealthy. Strength training is necessary to increase weight as muscle. Exercise in the gym like weight lifting, push-ups, and squats. If it is not possible to go to the gym, then do bodyweight exercises such as Suryanamaskar or Plank at home. 3-4 times a week, 30-40 minutes of exercise is sufficient. This will improve your metabolism and will reach the muscles.

Healthy habits: Importance of sleep and stress

Along with diet and exercise, sleep and mental health also play an important role in weight gain. Get a deep sleep of 7-8 hours at night, because the recovery of the muscles occurs during sleep. Avoid stress, as it can affect your appetite. Practices such as yoga and meditation help reduce stress. Also, make a habit of drinking water before and after eating, so that digestion is better.