Weight Gain Diet Chart

Are you thin and underweight? Do you want to gain weight fast? Here are some healthy weight gain tips and a weight gain diet chart for you. This article can help you in getting that well endowed look. Gaining weight is in no way easier than losing weight. While most are worried about how to lose weight, those having a thin body and having stuck on the lighter side of the weighing scale are frustrated when they see no sign of weight gain in spite of increased food intake. 'Eating more' does not help in weight gain unless you are following a controlled and balanced weight gain diet chart. Healthy diet and regular exercises help improve your looks and stamina. Being underweight can stem from an improper diet, eating disorders, chronic diseases or lack of proper physical activity. Sometimes, there are hereditary reasons too. Underweight and frail persons may have to face chronic diseases because of weak metabolism and weak immune system. 'Eating more' is not sufficient as the goal is not 'gaining fat' but 'gaining lean mass'. You are expected to consume more calories than you burn, if you want to gain weight fast. You need to consume healthy food. High consumption of fat or fast food may result in weight gain but then, you may eventually have to face serious health problems. Body Mass Index To determine whether you are underweight or not, your age, weight, height, waist size, and any ailment you might be suffering from, are to be taken into consideration. Body mass index (BMI) shows the body weight status. BMI = weight in kilograms/(height in meters squared) OR BMI = (weight in pounds/(height in square inches)) x 703 This formula would help find out the correct weight for your height. The average BMI table informs us that people with BMI less than 18.5 are underweight. So, check how many kilos you need to gain to have BMI greater than 18.5. BODY BMI

Underweight Less than 18.5 Normal Overweight Obese Very obese Between 18.5 - 25 Between 25 - 30 Between 30 - 40 Over 40

Parents who are worried about the physical growth of their children should take a look at the height and weight chart for children, for more information. Athletes have a higher BMI. Elderly people may have BMI more than 25. Thus, the average BMI may slightly vary according to the age, sex and profession. If it's clear that you are underweight, then you can set 'weight gain' as your goal. But, gaining weight in a healthy way is the most important thing in this process. There are different ways to gain weight fast; but incorporating natural and easily available healthy food items in regular diet is the best way of gaining weight fast. Weight gain pills are not considered here; as they usually exhibit certain side-effects. Weight Gain Diet The sample menus presented in the following weight gain diet chart contain weight gain diet foods and beverages that are rich in carbohydrates and proteins. This type of food helps generate higher levels of calories. The figures in brackets indicate the number of calories. Wa y Breakfa of Lunch st Eat ing 1 and cup orange juice(1 65), 1 cup At granola ho (500 me ),1 banana (125), cup raisins( 125), 1 big 1 and cup apple juice(2 00), 1 bowl lentil soup(3 50), salad and sprouts (60), 1 can: 6.5 oz Tota l Calo ries

Snack

Dinner

2 slices of wheat bread( 200),2 tablesp oons of peanut butter( 200), 2 carrots (60), 2 cups of 1% low-fat

1 slice of wheat bread(10 0), cup cheese(1 20), 1 447 and 0 cup of frozen mixed vegetabl es(75), 3 cups spaghett

glass of 1% low-fat milk(20 0) Total: 1115 Calorie s

tuna(20 0), 7 inch pita pocket( 240), 4 tablesp oons mayo(1 50) Total: 1200 Calories Grilled chicken (325), French fries(21 0), 1 glass chocola te shake(3 40), 1 banana (125), 2 slices of wheat bread with butter( 320), Total: 1320 Calories

milk(20 0), 3 tablesp oons jelly(15 0) Total: 810 Calorie s

i(600), 1 cup pasta sauce(30 0), 1 and cup 1% low-fat milk(150 ) Total: 1345 Calories.

2 large bagels( 600), 3 oz cream cheese( 260), 1 cup fruit Eat yogurt( ing 250), out 12 oz mixed fruit juice(1 65), Total: 1275 Calorie s

2 slices of wheat bread with turkey breast( 355), Vegeta bles salad(6 0), 1 cup 2% low-fat milk (120), 1 large apple(1 00), Total: 635 Calorie s

vegetabl es soup(10 0),1 vegetabl e-cheese pizza(10 00), 1 463 glass of 0 thick milk shake(3 00), Total: 1400 Calories

Tips to Gain Weight

Increase the frequency of food intake and the amount of food at each meal gradually. Eat 5-6 times a day with 3 large and 3 small meals alternatively . Drastic changes in

diet should be avoided. Balanced diet and regular exercise should go hand in hand. They help enhance the process of metabolism in your body. Proteins help increase the muscular mass. 2.2 gm proteins per kilogram of your weight should be present in your weight gain diet foods. A high protein diet is preferred. Milk is essential for building up of the muscles. Drink milk, milk shakes or juices instead of tea or coffee. Unsaturated fat and carbohydrat es are packed with calories and thus are very important in a weight gain diet chart. They should cover 3060% of the

weight gain diet food. Nutritional supplement s should be taken only after consulting a physician. If you know nutrition facts of certain foods, you can enjoy a variety of dishes. Carbohydrat es, proteins and fats should be sensibly blended in a weight gain diet menu. Fruits and vegetables are good for the essential supply of vitamins and minerals. Eat as many as possible. Track your daily calories and weight. Once you know that you are gaining weight, it will keep you motivated to follow the diet chart further. Plan your meals well in advance so that all the required food items

are available when required. There are different charts for different age and sex groups. Gaining weight by normal people can be different from gaining weight by sport persons. A healthy body is a key for a healthy life. Your diet always affects your physique. There are no shortcuts to weight gain. A lot of discipline, patience and consistency help attain the desired goal.

By Leena Palande