How to gain weight (Gain weight diet)

 When all people are obsessed with losing weight, it becomes very difficult to find out how to gain weight in the right and healthy way. But don't worry about this, On this article, we will talk about all the topics of weight gain. What do you need to do to gain weight? Weight gain is very easy.  If you have a good dieting plan.

1. Weight gain foods (Gain weight by eating food)

Weight gain foods
 1You have to eat more food.
 You should eat more food than before. If you want to  gain weight quickly. Only if you eat more food will your weight gain. If you do not eat well then you will not be able to gain weight.
- Eat light food 5 to 6 times a day. This gives you a lot of help to gain weight.
- You should take some shakes and snacks before sleeping. Eating before bed helps you in gaining weight.
- Try keeping a gap of half an hour to an hour before and after any meal.


2 Milk. 
It helps you a lot in increasing weight and muscle. You get a lot of protein and carbs in milk. And this is a very good source of calcium as well as vitamins and minerals.
- Drink milk before and after exercise or workout.
- As a snack try drinking milk twice a day.
- Milk is great at improving muscle growth. This is due to the protein found in milk.

High calorie Beverages.
 With milk you have to drink other high calorie beverages or shakes. It helps to build a strong muscle and gain weight in the right way. 
- Coconut milk and peanut milk are very good for fat, muscle and also delicious.
- Use protein powder and peanut butter on your shakes.
- Drink homemade protein smoothies its quick way to gain weight.
 Here are few tasty variations you can try.
  • Chocolate & banana shakes
  • Chocolate & peanut butter shake
  • Caramel apple shake with chocolate
  • Milk with Vanilla blueberry shake
  • Pineapple vanilla banana shakes
4 Add more calories to your food.
 Whenever you are cooking, you have to set maximum calories in it. If you want to gain weight then its main way is to increase the calories in your food.
- When you cooking vegetables, soups add some extra oil in your food.
- add olive oil in your pasta, pizza or salad.
- Drink high calorie beverages, smoothies, juice.
- Try other nut butters other than natural peanut butter.


5 Protein shakes.
 When you use protein shakes in daily basis then its help to gain your weight healthy and safe way also its build your muscles strong. Protein shake helps a lot in weight gain and it is also essential for gain weight. high-protein foods are definitely important for our body.
Here are some of the benefits of protein shakes.
  • Contains All Essential Amino Acids
  • Provides High-Quality Aminos
  • Allergen-Free and Does Not Cause Allergic Reactions
  • Provides the Body with Steady Supply of Proteins for Energy
  • Muscle-Building and Repair
  • Less Processing, More Nutrients
6 Other source of protein.
 Protein is the essential imperative for our body to grow. The single most important nutrient for gaining healthy weight is protein. Muscle is made of protein and without it your muscle will never grow.
 Here are the top protein sources of meal.
  • Eggs(6g protein per egg). eggs are terrific source of protein. You get high quality protein in eggs.
  • Cheese (6-10g protein per ounce). Cheese is the next top source of protein. If you want to gain weight, then cheese will be beneficial for you.
  • Yogurt (20g protein per cup). Research found Too much protein is in yogurt. So its help your muscle to gain.
  • Everybody says yogurt is for weight loss.  But not, its helps you a lot in gaining weight.
  • Quinoa (24g protein per cup). This is actually the most recommended food for you for gaining weight.
  • Almonds (30g protein per cup).
  • Beans(15-40g protein per cup)
7 Fruits & vegetables. There are lots of vegetables & fruits which help in increasing our weight. We should add fruits & veges to our daily diets.
Here some fruits that help us a lot to gain weight-

Banana.
  •  Wonder fruit for gain weight
  •  High Calorie Fruits 
  •  Improve Hemoglobin
  •  High Fiber Content 
  •  Easy in Digestion
  •  Power House of Nutrition
  •  High Source of Potassium
Dry fruits (raisins, cashews, almonds!)
All these will help to increase weight
Add them to your daily diet

Mangoes.
- Increase weight when consume regularly
- Rich in nutrients
- Lower cholesterol
- Clean the skin
- Normalize insulin level in blood

Fig Fruit / Dry Fig
- high calorie content
- Include in daily diet for maximum benefit of it
- Beneficial nutrients, including vitamin, calcium, iron, Phosphorus, Sodium, Potassium and Chlorine.

Avocados
- 400 Calories per medium fruit.
- Wide variety of nutrients, including 20 different vitamins and minerals
- High in fiber
- Lowers Cholesterol & Triglyceride levels
- Rich in antioxidants
Include all these fruits in your daily diet for the desired results of gaining healthy weight.


Vegetables. 
     Vegetables contain nutrients that help us to grow and flourish. Vegetable contain vitamins which are good for us and our body, these nutrients and vitamins helps us to gain weight.
The vegetables that helps you for gaining weight are.

Broccoli
- Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense food on the planet.
- It is a perennial superfood that has high fiber content.
- One cup of broccoli contains 5g of fiber.
- It is loaded with vitamin C, vitamin K, potassium, iron & manganese.

Spinach
- High in fiber, protein, iron, magnesium, vitamin and also high in sodium
- these helps you to gain weight

Mushrooms
- Mushroom contain 2 calorie per leaf and high in fiber, protein, iron, potassium and Vitamin D and B6. 
- Eating mushroom 2 or 3 days in a week can give you better result in weight gain.

Sprouts
- For gaining weight, you can take sprouts for your muscle masses.
- But with it you should take some carbohydrate food like potatoes, egg etc.
- This can give you a good result in a few months for weight gaining.

Arugula
- Arugula contains enough proteins, fibers, calcium, iron, magnesium, potassium and vitamins A, K, C, B6. 
- Arugula play an important role for gaining weight

2. Building muscle (to gain weight)

1 Build your body(muscle) by training daily.
 If you want to increase muscle, then you must do strength workout daily. Doing daily workouts will increase as well as strong your muscle a lot.
Gym is the right place for workouts, for gain your muscles or gain your weight.
It is necessary to know how it is done before doing the gym workout.
Would be right if you watch some essential videos before doing gym exercise.
Keep this in mind if you feel pain or tired then stop immediately. If you get hurt then you are at risk of injury.


2 Get a personal trainer. 
If you want to increase the muscle safe and healthy way, then it is very important to have a personal helper or a trainer. 
- First of all you should must be join a gym.
- A trainer can help you very well with some specific exercises and routine which will make you healthy and build your muscle.
- Tell the trainer about your weight and what is your goal. And tell them that you have joined the gym to gain weight.
- If you follow the rules of giving in the gym by trainer, then you can gain your muscle safe and quickly.


3 Eat before and after your workout.
What you eat before and after your workout, what have a big impact how long you perform with your gym and how could been recovered and the result an you seen in the mirror.
Regardless of whether you're trying to build muscle or gain weight.
  • If you really know your pre and post workout nutrition then it will help you more than the any other meal you eat rest of the day.
  • Get some small meals or snacks before workout.
  • If you haven't had any protein within 3 to 4 hours before your workout then  it's a good idea to eat 20 to 40 grams of protein to get some amino acid into your blood.
  • Chicken breast, Eggs, fish milk are couple good sources of protein that you should be taken before and after the workout.
  • You can use protein shakes also, after and before your workout, To bring energy to your body.

3. Skip junk foods.

If you want to increase the weight in a healthy way, then you have to leave the junk foot. If you want to gain weight, then rust food prevents you from it. Most fast food lack calories, Because of it your weight will not increase If you like fast food more.
  • So first of all if you want to gain weight and  you are on a diet then leave the junk foot.
  • It would be good if you eat sandwich or protein smoothie other than junk food.
  • You should leave Fried food, Sugary Snacks, Candy, Soda etc.


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