Diet chart to gain weight in 30 days:
Give me diet chart to gain weight I am 6feet and weight 159 pounds, give me diet chart to weight gain to 187-191 pounds in 30 days
Weight gain like weight loss should be a healthy process with the help of a balanced diet and exercise. According to your height your weight should be around 82 kg. Don’t focus on the period of weight gain but focus on a healthy weight gain. Target to gain at least ½ kg per week; in this way you can gain 2 kg weight per month which is decent enough. A sudden weight gain may not only cause many health problems but also alter your attitude of eating and lifestyle forever. This lifestyle once adopted is difficult to get rid of and can ultimately make you overweight.
Try the following diet and lifestyle modifications to gain weight -
- Make conscious effort to eat caloric dense foods. Have small healthy meals at frequent intervals instead of having just 2-3 main meals. This way you can avoid adding bulk in your diet at one time but at the same time can increase your caloric consumption.
- Breakfast is a very important meal, never skip it. Healthy options for breakfast can be whole milk with some cereals and nuts along with some partially boiled sprouts and fresh fruits. To include high calorie foods in the diet you will need to know which foods are high in calories and also provide enough of other nutrients. Include all the kinds of nuts and oilseeds like almonds, pistachio nuts, walnuts, cashew nuts, ground nuts, poppy seeds, and sesame seeds in your diet in some form or the other. Dry fruits like black dates, raisins, dried figs and apricots are also nutritious calorie dense foods that can be used as fillers in between meals when you feel hungry. Besides milk and cereals some fruit or dry fruit milkshakes are also caloric dense which can be added in your diet like a fruit milkshake of your choice (apple, banana, sapota and mango are excellent fruits for a shake), dry fruit milkshake or simply add nuts to add calories on any shake you like.
- In your main meals try to include foods from all the food groups to make it balanced. For example you can include few servings from cereals, with a serving of pulses or sprouts, dairy products like yoghurt or cottage cheese, eggs or poultry along with enough vegetables.
- Exercise, most of the people who want to gain weight think that exercise is only for people who want to lose weight. If you too think so then I am sorry to say that you are not correct. Initially when you start exercising for a week or two you might lose some weight but gradually as the muscle mass increases you will see noticeable changes in your weight which is healthy.