People think gaining weight is easier than losing weight; you just need to eat food. But it’s not as easy as you think; only underweight people will know how difficult it is. Most people think that when they eat more they will gain weight. But not all the foods are healthy. When you want a healthy weight gain, you have to eat healthy and nutritious foods. To gain weight you have to take an extra 500-1000 calories more than your actual calorie intake in a day. For your healthy weight gain we will present you a 2500 calorie diet chart of the best meals to gain weight so that you can gain 3-5 kg in a month.
Oils and healthy fats:
Oils and healthy fats are most calorie denting foods as compared to carbohydrates and protein. You can add oil in your salad dressing or cooking. Consume minimum 25-30 grams of fat per day. This includes oil, butter, ghee, and cream. The oils are canola, olive, coconut, mustard, rice-bran and groundnut oil.
Yogurt is a great snack with a combo of proteins, carbohydrates, fats and calories. You can add this in your smoothies or in fruits for dressing or you can take it after meals.
Milk is full of proteins, fats and carbohydrates and also a good source of minerals, calcium and vitamins. According to research, milk helps with adding muscle with a combination of weight lifting.
Paneer and cheese:
Paneer and cheese are high in calories, fats and proteins. A small portion provides huge calories and you can add this in any recipe. You can also use it as a side dish or filling or topping with vegetables.
It is excessive in creatine and leucine, which allows in fresh muscle synthesis. Red meat has extra fats content material than slant meats. It makes beef extra calorie-dense. However Meat is excessive in protein additionally allowing with inside the launch of insulin is like a boom thing. This hormone could be very crucial in muscle constructing and gaining weight. Contain at least 2 -three servings per week for optimum benefit.
Bread is a good source of carbohydrate which helps you to gain weight. It is also a good source of protein with maximum advantages of muscle mass.
Egg is stated to be an entire food. It is rich in protein, minerals, calories and vitamins. An egg has great protein particularly albumin that is comfortably absorbed with inside the body. It facilitates muscle mass and benefits mass. The advice is 1 – 5 eggs in an afternoon as in keeping with requirements.
Oily fishes are too excessive reasserts of protein and wealthy in omega three fatty acids. Fatty acids assist to place on healthful weight. It allows boom precise cholesterol. Omega three additionally boosts immunity and gives power for the duration of aerobic workouts. The advice is at least 2 -4 servings per week.
Nuts and dried fruits:
Nuts are high in calories and a serving of walnuts, almonds, hazelnut and groundnuts give 100-250 calories. You can also add it in smoothies or any salad preparations.
On the other hand, dried fruits are high calorie foods with antioxidants, micronutrients, healthy fats and proteins. It includes apricots, dates and prunes. You can add these in shakes or in desserts for pancakes.
Rice is an easy carbohydrate that is simple to digest. Rice is without difficulty saved with inside the shape of glycogen with inside the muscles. It is also a calorie-dense grain. Therefore, a small portion will offer extra calories. Thus, growing the amount of rice for the duration of food will assist boom caloric consumption in a day