Introduction
Gaining weight is essential if you are skinny and you want to look more mascular.
Everybody in today's world prefer more masculine and strong peoples.
You have already heard that if you want to gain weight then you should eat more but after eating lot more then needs some people still struggle to gain weight.
Gaining weight if you are a skinny person is not an easy thing.
If you are eating a lot and still not gaining weight So these tips are for you that can help you gain weight in just one month.
So let's get into it,
1). Diet
Eating more or is not a method to gain weight anymore. Diet is the real method.
Diet in weight loss and weight gain is equal important.
Do you know that Our body is 80% diet and 20% exercise and you need to consume 3500 calories to gain a pound, It means if you want to gain 1 pound of weight in a week then you have to eat 500 calories more each day for a whole week.
To gain weight you don't need to eat a lot of food or start eating and unhealthy foods like pizza, burger with cola.
You just have to become mindful of what you are eating.
So what you should eat to gain weight,
2). Eat More Protein
Protein is building block of our body if you want to gain weight and still want to be healthy then building your body with muscles is the best way.
Eating protein will not only help you gain weight but it also helps you to build a strong, muscular and attractive body.
Fat on the other hand can help you gain weight fast but it will also make your body weak, unhealthy and unattractive.
So what's better between being chubby and being muscular you decide.
Good protein sources are:
1) Red meat
Food scientist classify Red meat as muscle meat from goat, beef, pork, lamb or any other land animal.
Red meat contains iron and Vitamin b12 which is essential to build new red blood cells.
100 grams of red meat contains 247 kcal energy, 19.7 gram fat, 1.97 mg of iron, 17.4 gram of protein, 4.23 mg of zinc, 274 mg of potassium, and 2.15 mg of vitamin b12.
It's also high in protein and iron.
But red meat can lead to some serious problems too.
That's why it's better to eat unprocessed meat then processed meat which we consume in hot dogs or as bacon or salami etc.
2) Eggs
Chicken eggs are one of the most common protein source around the world.
It's cheap and easy to cook with high protein content.
Each egg of 60 gram contains 65 - 68.5 % water, 70 kcal calories, 6.3 gram protein, 0.36 gram carbohydrates, 4.8 grams total fat, 1 gram polyunsaturated fat, 1.8 gram monosaturated fat, 185 mg cholesterol, 270 IU vitamin A, 41 IU vitamin D, and 0.5 mg vitamin E.
It also raises the good cholesterol HDL, reduce risk of heart disease, improve eyesight, provide high quality protein, and also lose weight.
3) Almonds
Almonds is the most consumed at around the world. It's popular for its crunchy taste.
Some people think nuts can make you fat, not really.
Almonds are full with nutrition.
Almonds contain fibre, Vitamin E, calcium, magnesium, riboflavine, and high protein.
It also provides iron, zinc, Thiamin, niacin and folate.
Almonds lowers bad cholesterol, provide Vitamin E, potassium and magnesium which helps your blood to flow freely through nerves, makes bones stronger and, also lowers risk of fractures and breaks.
4) Salmon
This tasty fish contains a lot of nutrients that can help your body to complete its nutritional requirement and reduce risk of high blood pressure, cancer.
It also improve bone health and thyroid function.
Salman contains omega 3, quality protein vitamin B, potassium, selenium, and antioxidants.
So it's a good idea to choose salmon.
5) Yogurt
Yogart is one of the most consumed dairy product. It forms with the help of lactobacillus bacteria.
Nutritional content of yoghurt per hundred gram is:
Calorie 61 kcal, 3.5 gram protein, 4.7 gram carbs, 4.7 gram sugar, and 3.3 gram fat.
It improves immune system, lowers cholesterol, improve digestive health, improve bone health and maintain blood pressure.
Training
To gain weight the best physical activity you can do is lifting weight because it triggers the body to build muscle mass.
The excess calories will not burn and will be stored around your waistline if you didn't exercise.
Keep in mind your goal is to become muscular not chubby.
Eat 5 times a day
If you eat so much in breakfast and eat less in lunch then you'll not gain weight because your stomach needs to expand to let you eat more.
That' a great image RIGHT So you should eat 5 times a day consistently to stretch your limits and your stomach too.
What's your weight?
Are you going to increase your weight?
Comment down below your answers
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