How to gain weight within a month

Are you worried about your body type? Do people call you skinny?

Now you don't have to worry anymore, after reading this article you

will get a solution to your problem.

Weight Gain within a month, is possible?

Yes, it is possible but only when you have healthy lifestyle.

This blog contains the answer to these questions:-

Q1. How to gain weight and muscle?
Q2. How to gain weight for girls?

Q3. Best diet plan to gain weight?

                                 

What should you do to gain weight quickly

Fast food is the easy and shortest way to gain weight, but it can pull down your body internally at the same time.

Being underweight is defined as having a body mass index (BMI) below 18.5.

To get success in any field dedication and patience is the key.

Therefore Healthy food with proper exercise is the only way to put on weight.

Biologically, Consume More Calories Than Your Body Burns.

The calorie calculator helps you to determine the necessity of calories for your body on a regular basis.

To gain weight you should take 400-500 calories more than you burn.

When we talk about nutrients for gaining weight, Protein comes out first. According to experts, 1.5 - 2.0 grams of protein per kilogram is sufficient.

Try to eat high-protein food like meat, eggs, and fish(non-veg.) which contain a sufficient amount of protein and vitamins which are required to build-up muscles.

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Milk and dairy products

Milk plays a valuable role in the life of a wrestler. It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals.

It is found in research that milk helps you to add muscle mass. Add 1-2 glass of milk as a snack.

As a teenager, energy and nutrients requirements are even higher than adults.
The rapid increase in height, muscle and bone needs essential nutrient which is found in milk and other dairy products.

Curd is one of the dairy products widely used in households. Curd is easier to digest as compared to milk but similar in calcium content. It contains good bacteria which helps in digestion.

Milk is not suit many including me, curd is the best option for them.

Oats

Oats is mainly for weight loss is very common, but oats also help in weight gain. Oats are a good source of minerals like manganese, zinc even iron.

But people make mistakes by chose refined oats over wholegrain oats. Oats with milk and honey gives you extra benefits.

           

Peanut butter and Bread

Peanuts are full of fatty acids, proteins, and vitamins. Adding a few peanuts to your daily diet helps in gaining weight. It is famous in gymming.

Mainly used with whole wheat bread. It contains unsaturated fat which can reduce the level of LDL(bad cholesterol) and lowers the risk of heart disease.

Best peanut butter

Each 2-tablespoon (32-gram) serving of peanut butter contains:

   Calories: 191
   Total fat: 16 grams
   Saturated fat: 3 grams

Rice

Rice contains about 200 calories, and it is also a rich source of carbohydrates,  which contributes to get a healthy weight. When the fiber is removed from rice, its glycemic index rises.

Therefore breakdown of sugar in the body happens quickly and sugar is instantly mixed in the bloodstream. Many minerals like fiber get removed during the process of refining.

In last, brown rice is best which contains all nutrients.

Meat and Fish

Fish are rich in omega-3 and fatty acids and meat are an excellent source of protein both provide calories in a good amount. Proteins are the main building blocks of the human body.

They boost the process of gaining muscle. They contain all the essential amino acids that humans need. On the other hand, it takes time to digest and not suitable for everyone.

Two times a week is sufficient for  heavy works like gym either one intake is best.

Eggs

One contains 5-6gm of protein 4gm albumen(egg white) and 2gm protein with fats in chalazae(yolk). Some other nutrients are Vitamin A, Vitamin B5, Vitamin B12, Vitamin B2, Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium, and Zinc.

That's why eggs are a full package of high quality of proteins and vitamins. But eggs are not easy to digest like meat, a man with a hard workout is capable of 4-5 eggs per day. Eggs also contain all the essential amino acids.

Dried fruits

Dried fruits are prepared when most of the water content is removed from the fruits by various drying methods.

They contain 3-5 times more nutrients than fresh fruits. Dried fruits are energy-dense.

Here are some dried fruits that can help you for gain weight rapidly:-

• Dates :- Good source of copper, manganese, iron, and vitamin B6
• Prunes :- Good source of fiber and Vitamin K
• Dried apricots :- Good source of beta-carotene, Vitamin A, and Vitamin E
• Dried figs :- Good source of Fiber, Potassium, and Calcium