Health Desk- It is human nature to be unhappy in any situation, if he is fat then he tries to reduce his weight and if he is thin or weak then he wants to be fat.
This means that a normal person can be active and energetic according to his height. For this it is necessary that we take great care of our food and drink.
Today I am going to tell how to gain 10 kg weight in 1 month because people who are underweight or very weak physically, surely they do not have that glow on their face like that of a healthy-fit person. There is freshness on the face.
Thin lean people are of yellow colour buried inside and such people look old even though they are young. Boys are boys, even such weak women/girls do not look attractive, no matter how much makeup they put on.
If a person is overweight then he can control it by reducing the amount of food he eats, but if a person is underweight, it is very difficult to gain weight.
Most people who are underweight, cannot gain weight, even if they eat once or many times. But if we control the amount of food and drink according to a method, then we can increase or decrease our weight accordingly.
What are the causes of thinness ?
Weight loss can also be hereditary, meaning those whose parents are thin, they can also lose weight.
- Even if you have high blood sugar, you will lose weight.
- Nutrient deficiency in food.
- Not eating food on time.
- Worms in the stomach.
- Having diabetes.
- Due to lack of blood.
- Fasting more.
- Inability to consume food according to physical work.
- Apart from all this, many types of diseases can also be the reason for weight loss.
Note- If you are underweight and are not increasing in any way, then you must visit a doctor without delay, you may be a victim of infection.
What should be the ideal body weight ?
The ideal weight depends on the gender, age, height and body structure of the individual, as the ideal weight varies between women and men.
Talking about gender, at the age of 16, the weight of boys should be between 50 to 60 kg, while the weight of girls should also be between 45 to 50 kg.
At the same time, the best standard for ideal weight is considered to be the height of the person, that is, the person whose height is more, his weight should be more and the one whose height is less, his weight should be less accordingly. For this, you need to know the body mass index level.
How to increase body weight ?
Weight gain can happen naturally at home If you ask yourself how can you gain weight, then I will try to tell you in detail in this whole article how to increase body weight ?
Here are some tips, following which both men and women can easily gain weight with the tips mentioned below.
What are the ways to get fat fast ?
Use your time properly so that if you want to gain weight on your own then you will get good results.
1. Eat more- There are some people who want to gain weight but they do not eat much. If you want to gain weight, you have to consume more calories. For which you have to eat more.
2. Choose the right diet- Eat foods that are good for your health and beware of harmful foods. You need to eat foods that are rich in carbohydrates.
Use high ingredients in recommended amounts and you will need to eat a high calorie diet. For which you will need to eat more with each passing day.
- Eat weight gain diet.
- Lean people are advised to eat while lean people should eat not only food but balanced food.
- A balanced diet should contain 30 to 50 percent protein, 20 to 50 percent carbohydrate and 20 to 40 percent fat. Therefore, diet should be arranged accordingly.
- By consuming 1900 calories per day in a week, weight can increase up to 1 kg. Best results can be achieved by eating more than 3 meals a day
- Apart from this, fresh fruits should be eaten 4 to 6 times a day. If the amount of food cannot be increased, then small meals should be taken several times a day.
- To gain weight, it is necessary to consume extra calories as well as increase the amount of food.
- Special attention should be paid to nutrition in the diet. Nutritious fruits and vegetables, nuts, seeds, olives and avocados, dairy products, meat, seafood and poultry should be consumed. Herbs and spices can be used to enhance the taste and aroma.
- To gain weight, you have to increase your diet. But to increase the weight, increase your diet gradually.
- Try not to eat too much in one go. Usually you increase the amount of chapati or rice in your food. Include fruits in your daily diet as well.
By including these things regularly in your diet can you increase weight ?
Milk is rich in protein and carbohydrates. Weight can be increased by mixing milk with other foods. You can get 8 grams of protein by drinking two glasses of milk daily. Instead of skimmed milk, take nutritious milk which also contains fat.
Eggs are a better source of protein. About 100 grams of protein is obtained from every 100 grams. The presence of Vitamin A and Vitamin B-2 in eggs makes them rich in nutrients. Include eggs in your breakfast regularly,
It contains fiver. Whereas 3 grams of barley contains 3 grams of protein. The presence of iron in it makes it the best food for all.
Barley is beneficial not only for those people who want to lose weight but also for those who want to gain weight. Barley porridge for breakfast is very useful for you.
It is advisable to eat banana to gain weight. There are 6 calories in a banana.
Carbohydrates present in it return the lost energy after exercise. Most athletes eat bananas in between games to boost or restore energy.
If you like butter and you want to gain weight, then definitely include butter in your diet. It is rich in fat. There are 2 grams of fat in 5 grams of butter.
But use butter in the right amount because the pure fat present in butter can get deposited in the blood vessels which leads to heart disease.
To gain weight, your diet should consist of 9% protein and carbohydrates. Potatoes are rich in carbohydrates and amino acids which make them a source of weight gain. Do not peel the potatoes to get more nutrition, you can eat sugar too.
Noodles can also add carbohydrates and calories to your diet. You can also get vitamins and antioxidants by adding many vegetables to them.
Many bodybuilders do not forget to include chicken in their diet. There are 8 grams of protein in 3 grams of chicken. Include chicken in your diet for better results in a month.
It is a bit difficult to get enough protein every day, if you want to gain weight, then consume soybeans. If you do not eat non-veg, then this is the best food to take protein instead. There are 3 grams of protein in 3 grams of soybeans. Soyabean not only helps in weight gain but also reduces cholesterol.
Note: But yes, do not eat it too much and if you have eaten more, then eat and drink something only after 4-5 hours of eating it, because it is not digested quickly.
Hope these foods will help you to gain weight. Remember that gaining weight is hard work and it takes time to eat foods that boost your immune system so that you don’t get sick. Because any disease affects your health and your weight is reduced rapidly.
Home remedies to gain weight-
1 .Dried dates and milk are great foods to gain weight.
2 .Increase the intake of butter and sugar in your diet daily.
3 .Eat ripe mango thrice a day and then drink a glass of warm milk.
4 .45 minutes of sleep in the afternoon is very beneficial. Just like sleeping at night is very important, sleeping in the afternoon is also very important.
5 .Use peanut butter for your daily breakfast.
6 .Use banana milk shake instead of tea in the morning and evening.
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7 .Instead of boiling potatoes, bake them, which helps in increasing the amount of carbohydrates in your body.
8 .Make sure you drink at least eight to ten glasses of water a day.
9 .Eat at least two and maximum four bananas throughout the day.
10 .If possible, use milk and banana milkshake in breakfast.
11 .Consume salt in limited quantity.
12 .Eat mango in mango season.
13 .Eat figs in dry fruits from 6 to 8 in the morning and drink milk with them, eat fresh dates.
14 .You can eat all kinds of meat.
15 .Eat homemade bread instead of double bread.
16 .Milk, eggs and butter are good for weight gain.
17 .If it is hot, then drink lassi, it is good for weight gain as well as removing heat and for health.
18 .The consumption of aloe vera and rice is also beneficial for weight gain.Eat almonds, walnuts and grapes regularly.
19 .Avoid over-the-counter medicines.
20 .Exercise, eat on time and get enough sleep.
Note – This article has been written for educational purposes, to get rid of a thin body, take the advice of a qualified doctor, because it can be got rid of only by finding out the right reasons. Thank you.
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