Follow this diet to gain weight
Not only is the number of obese people high in the country, but many people also have to face thinness. That is, some are troubled by their increasing weight, while others are troubled by not gaining weight. People who do not gain weight, no matter what they eat or how much they do gym, their body remains the same. In such a situation, many times people often tease thin people by calling them matchsticks, victims of malnutrition or hangers, which breaks their morale. If you are also facing this problem, then we have brought a great diet plan for you. By following this plan, you will gain a good amount of weight in just a month. So let’s know what is special in this diet chart?
To gain weight, the diet should be like this:
Early morning (7 am)
1 glass lukewarm water with lemon Soaked almonds (8-10) Banana shake (300 ml) with 2 bananas, 1 glass full-fat milk, 1 teaspoon honey and 1 teaspoon peanut butter
Breakfast (8:00 AM)
Paneer paratha with 100 grams paneer cooked in ghee (2 medium size) 1 bowl of curd (200 grams) 1 boiled egg or 100 grams sprouted grains (optional if vegetarian) 1 glass of orange juice or fresh fruit (1 medium size)
Mid-afternoon snack (10:30 a.m.)
Dry fruits (5-6 cashews, 4-5 walnuts, 4-5 dates) 1 glass buttermilk (200 ml) or coconut water
Lunch (1:00 PM)
Chapati (medium size) Ghee 1 bowl of mixed vegetable curry made of potatoes, carrots, peas and paneer (100-150 grams) 1 bowl of rice (200 grams cooked) 1 bowl of dal (200 grams) (any dal of your choice) 1 small bowl of salad (cucumber, tomato, carrot)
Evening snack (4:30 PM)
1 glass of milk (200 ml) with 2 teaspoons of protein powder (optional) Peanut butter sandwich (2 slices whole wheat bread and 2 teaspoons peanut butter) 1 fruit (apple or banana)
Dinner (8:00 PM)
2 chapatis (medium size) with ghee 1 bowl paneer curry (150 gms paneer) or any vegetarian protein (soya chunks, tofu) 1 small bowl rice (100 gms cooked) 1 bowl dal (150 gms) 1 bowl salad
After dinner (10:00 PM)
1 glass full-fat milk (200 ml) 2 dates or 1 tablespoon jaggery with 1 handful of mixed nuts (almonds, cashews)
Also keep these things in mind:
Apart from these things, include ghee, butter, nuts and seeds in your diet. Protein must include cottage cheese, lentils, soy and milk. Also, exercise regularly to increase muscles. These tips will provide enough extra calories and protein in addition to increasing weight.
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