Introduction:
Usually people seek for weight loss or weigh management but there are a subset of people who look for weight gain in order to maintain a healthy weight. The thin physique is primarily due to deeply rooted dietary patterns, genetic adaptions, socio-economic factors.
Summary:
According to National Family Health Survey (NHFS), roughly 12 to 4 percent adults and 32percent adolescents are underweight due to malnutrition.
What is weight gain?
Weight gain is a state in which an individual consumes more calories than which is burned causing surplus calories which is stored as fat (without exercise) or as muscle mass (with proper exercise, which includes weight training) leading to an increase of overall body mass.
How to gain weight
An individual who is seeking to gain weight can do so by, increasing the caloric intake by eating more calories than by which is burned creating a caloric surplus. Simply put an individual can gain weight by simply eating more quality foods (foods rich in nutrients like proteins, carbohydrates and fats) and exercising and practicing resistance training to gain healthy lean muscle mass.
Below is a sample weight gain diet for vegetarians and non-vegetarians. Adjust macronutrients as needed. The meal course can be divided into 5 to 6 courses.
1.Vegetarian diet plan.
Meal 1:
Oats cooked in whole milk and two servings of whey protein
Meal 2:
Roti with dal
Meal 3 :
Rice with dal
Meal 4:
Parathas with rajma
Meal 5:
One serving of casein with milk
2.Non Vegetarian diet plan.
Meal 1:
Egg whites and oats cooked in whole milk.
Meal 2:
Roti with home-style chicken curry
Meal 3:
Rice with home-style chicken curry
Meal 5:
Rice with home-style fish curry
Meal 6
Roti with home-style mutton curry or a serving of casein
How to use weight gain supplements
Weight gain supplements can be taken for convenience or when it is too full to eat more food. Weight gain supplements like mass gainers and weight gainers can be taken to consume more calories easily. However it should be noted that weight gain supplements should only be taken as a supplement and not as a substitute for whole foods or real foods.
How to maintain the weight
Apart from gaining weigh some people struggle to maintain weight. These individuals must consume enough calories on a daily basis and engage in resistance training to help maintain lean body mass and prevent the accumulation of fat mass.
Indian government combats malnutrition through various number of schemes for needy people.
Conclusion:
Nutritious food can be taken for caloric surplus and must be taken in combination with weight training and or resistance training to increase healthy lean body mass without accumulating excess fat mass.A high caloric diet in presence of daily exercise can be used to increase and maintain lean body mass for individuals who struggle with weight gain issues. By following above steps one can build body weight by keeping muscle mass and fat in control.
B.Adithya
adithyabhagavathula@gmail.com