Weight Gain Diet – 3 Basic Workouts-Smart Diet

What is Body Weight?

Weight training at home

The human body consists of muscle and fat which we consider for weight gain. When the fat percentage increases above a certain level, we call it obesity, which should be anyone’s goal. When the muscle mass is much higher than the fat percentage, we call it a healthy weight. 

To gain muscle, you need to follow a workout routine with a consistent diet rich in proteins and good fats. To maintain a healthy body fat percentage, you need to cut down on junk foods and unhealthy foods.

Check out this blog for negative effects of junk food

So we need to understand the things we have to stop doing in order to maintain our body fat percentage and muscle mass. Understanding the process of conversion of food into fats is necessary to do so.

How to Gain weight?

Our body gains weight naturally while we increase our food intake(calories). Doing any kind of workout at least 3 to 4 times per week will help you gain weight easily. These are the few things you can do:

1. Weight training: This is one the most effective type of training which helps to gain weight easily. It increases testosterone levels in the body which helps gain muscle mass.

2. Yoga workout: Some yoga asanas are designed to gain weight which you can try to reach your goal. Check these yoga asanas

3. Body weight workout: Doing only bodyweight exercises will help you gain weight as it will stimulate the muscle thereby improving its size and shape. 

Check out this blog to know more

Understanding Food

You need to have a diet plan for reaching any physique goal. For that, you need to understand macronutrients and micronutrients. 
Macro-nutrient: Proteins, Carbohydrates, and Fats are called macronutrients because we eat them in large quantities. Carbohydrates are the main nutrients that provide us glucose, proteins are the ones that replenish our muscles, and fats are the ones that help us absorb other nutrients like vitamins, etc. 
Our body breaks down every macronutrient differently at different times in the day. So, if your focus is on fat loss, you have to make your diet in such a way that it supports your goal instead of making it hard to achieve.
Carbohydrates: There are mainly two types of carbohydrates- simple carbohydrates and complex carbohydrates. Simple carbohydrates are those which get easily digested and converts to glucose. Complex carbohydrates are those which take more time to digest. 
Now, your approach should be towards complex carbohydrates because the one which does not convert to glucose fast gives you energy throughout the day, hence the energy stored for a longer duration will help you to gain muscle. 
Choose a diet that has the majority of its carbohydrates as complex carbs and very less of simple carbs. 
Protein: Proteins are essential nutrients that are one of the building blocks of the body’s tissues and can also serve as a fuel source when required. An increase in protein is necessary for muscle growth and fat loss.
Fat: Fats are esters of fatty acids, or a mixture of such compounds, most commonly those that occur in living beings or in food. Fats are necessary for building muscle.
Check out the difference between Simple carbs and Complex carbs.
Micro-nutrient: Vitamins and minerals are the two basic micronutrients our body needs. Vitamins are organic nutrients that can be broken down by heat acid or air, but minerals are inorganic and so cannot be broken down. 
Having such vitamin-rich foods in the diet helps us so much. So consider the foods that are tasty as well as healthy.

Diet plan for weight gain:

Breakfast Mid snack Lunch Evening snack Dinner
2 wheat bread/poha/dosa/oats + 1 banana or apple
Wheat bread + peanut butter + yogurt/fruit juice + 2 eggs
Brown rice + Dal + Sabji + Chapati roti
Banana or any smoothie/poha/oats/fruit salad
2 Roti/Chapati/Brown rice + daal/ Sabji + salad

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