Fastest & Healthy Way To Gain Weight in 2020

DAILY DIET PLAN TO GAIN WEIGHT

Before you start on your plan, there are few things to keep in mind:

1) Good carbohydrates are essential to gain weight
“Start enjoying healthy whole grains, cereals and starchy foods that are packed with good carbs and dietary fibre.”

2) Going protein rich is important
“Protein content of around 1.2 grams to 1.5 grams per kilo body weight should be added. The best sources come from lentils, dals, beans, tofu, paneer, eggs, fish, meat, milk and milk products.”

3) Adding high quality fats to your diet is essential
“Fats have more calories than any other group, and by adding 1 teaspoon will give you up to 45 calories. You can look at adding fats like olive oil, nut butters, canola oil, avocado, nuts and seed oils in your daily diet.”

Here's a sample diet plan you could follow if you want to gain weight in a healthy way:

Breakfast for weight gain

1 bowl of sprouts and vegetable poha + 1 glass milk (add 1 tbsp walnuts + crushed almond powder + ½ tsp sugar) + half an apple Or 3 whole eggs (scrambled/poached/boiled) + few vegetables + half an apple

Lunch for weight gain

2 rotis (multigrain with added ghee) + 1 bowl of pulses or dal or chicken + 1 bowl of vegetables + 1 bowl of tofu or paneer salad

Snack For Weight gain

1 cup of Greek yogurt with fruits and nuts Or 1 glass of a mixed fruit smoothie with one date Or Omelette with two eggs Or 1 chicken breast sandwich Or 2 multigrain toasts with 2 tbsp of nut butter

Dinner for weight gain

dinner-for-weight-gain-vogue-india
Brown rice pulao with rajma + 1 bowl of stir-fried vegetables + half a bowl of raita

What to expect from your diet:

“You can set yourself a target of two kilos each week with a calorie intake of 2,500 - 3,000 each day. It is always advisable to gradually increase your intake and to not merely dump in food to gain weight right.”

EXERCISE PLAN TO GAIN WEIGHT

“Follow this workout regimen for six days each week to observe results within a month. As a bonus, you'll develop a habit of doing this simple 10-minute set of exercises every day. Once you feel you have mastered this set, double the amount to challenge yourself and double your output. It is essential to include a 10-second break in between exercises, and also ensure that you consult your physician or personal trainer before doing any physical activity for the first time; whether it is for weight loss or weight gain.”

Planking: 40 seconds Push-ups: minimum 20 Ab crunches: set of 20 x 3 Leg raise: set of 20 x 3 Side bends: set of 20 x 3 Clap jacks: 2 sets of 40 seconds each Burpees: 2 sets of 20 reps each Donkey kicks: 2 sets of 20 reps each