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Weight gain tips

My height is 6 feet and weight is 58 kg please suggest the diet for increase weight up to 65-70 kg
(April 3, 2008)

Advice to gain weight 

Gaining weight is often considered as an easy task as it requires no real restriction of any foods, but certain things have to be kept in mind for a healthy path. Try the following tips to gain weight in a healthy way -

  • Don't have unreal dreams to gain weight overnight, it would take some time. Make realistic targets to gain ½ kg per week.
  • Increase your caloric consumption gradually by increasing the number of meals. For instance if you used to have just 3 meals you can increase it to 6 small but frequent caloric dense meals.

  • Consume a handful of dried frits like dried figs, raisins and dates every day. You can even blend them with milk and drink for variety.
  • Nuts and oilseeds is another food group which is loaded with calories, include different nuts like almonds, groundnuts, walnuts, cashew nuts or any others according to your choice, this also can be blended with milk. Other calorie rich foods include fats like butter, clarified butter, cream, sugar and sweet items. But it would be nice not to depend too much on these are low in other vital nutrients.
  • Have eggs, poultry, lean meat, fish and dairy products in moderation as this will provide good quality proteins in the diet. Also don't forget to include fresh fruits and vegetables in your daily diet for loads of vitamins and minerals.
  • Exercise to gain the muscle mass, it will also help to increase your appetite and thus help to increase the food intake. 
Submitted by S M on April 3, 2008 at 05:20


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