Suitable planning has to be made for a weight gain (वजन बढ़ना). One must be careful as it could create health hazards. Being underweight can be just as bad for your health as being obese. Many people who are not clinically underweight still want to gain some muscle. Whether you’re clinically underweight or simply struggling to gain muscle weight, the main principles are the same. This article outlines a simple strategy for gaining weight a healthy and safe way. Siddha Spirituality of Swami Hardas Life System considers the need for a weight gain of underweight people for their wellbeing. Hence, read this article carefully and attentively.
Underweight Meaning (कम वजन का अर्थ)
Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health. Conversely, over 25 is considered overweight and over 30 is considered obese.
However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account. Some people are naturally very skinny but still healthy. Being underweight according to this scale does not necessarily mean that you have a health problem.
Being underweight is about 2–3 times more common among girls and women, compared to men. In the US, 1% of men and 2.4% of women 20 years and older are underweight.
Underweight Health consequences (कम वजन के स्वास्थ्य के परिणाम)
Obesity is currently one of the world’s biggest health problems.
However, being underweight may be just as bad for your health. According to one study, being underweight was associated with a 140% greater risk of early death in men, and 100% in women. In comparison, obesity was associated with a 50% greater risk of early death, indicating that being underweight may be even worse for your health.
Another study found an increased risk of early death in underweight men, but not women, suggesting that being underweight may be worse for men. Being underweight can also impair your immune function, raise your risk of infections, lead to osteoporosis and fractures and cause fertility problems.
What’s more, people who are underweight are much more likely to get sarcopenia (age-related muscle wasting) and may be at greater risk of dementia.
Underweight Causes (कम वजन के कारण)
There are several medical conditions that can cause unhealthy weight loss, including:
- Eating disorders: This includes anorexia nervosa, a serious mental disorder.
- Thyroid problems: Having an overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.
- Celiac disease: The most severe form of gluten intolerance. Most people with celiac disease don’t know that they have it.
- Diabetes: Having uncontrolled diabetes (mainly type 1) can lead to severe weight loss.
- Cancer: Cancerous tumors often burn large amounts of calories and can cause someone to lose a lot of weight.
- Infections: Certain infections can cause someone to become severely underweight. This includes parasites, tuberculosis and HIV/AIDS.
If you’re underweight, you may want to see a doctor to rule out any serious medical conditions. This is particularly important if you have recently started losing large amounts of weight without even trying.
Weight gain the Healthy Way (स्वस्थ तरीके से वजन बढ़ना)
If you want to gain weight, it’s very important to do it rightly and safely.
Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time. If you’re underweight, you want to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.
There are plenty of normal-weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity. Therefore, it’s absolutely essential to eat healthy foods and live an overall healthy lifestyle.
Weight gain from Calories (वजन बढ़ाने के लिए कैलोरी)
The most important thing you can do for weight gain is to create a calorie surplus, meaning you eat more calories than your body needs. You can determine your calorie needs using a calorie calculator even.
If you want weight gain slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator. If you want weight gain fast, aim for around 700–1,000 calories above your maintenance level.
Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take. You don’t need to count calories for the rest of your life, but it helps to do it for the first few days or weeks to get a feel for how many calories you’re eating. There are many great tools out there to help you.
Weight gain Protein (वजन बढ़ाने के लिए प्रोटीन)
The single most important nutrient for weight gain is protein.
Muscle is made of protein and without it, most of those extra calories may end up as body fat. Studies show that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into the muscle.
However, keep in mind that protein is a double-edged sword. It’s also highly filling, which may reduce your hunger and appetite significantly, making it harder to get in enough calories.
If you’re trying to gain weight, aim for 0.7–1 gram of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.
High-protein foods include:
- Many dairy products
Carbs and Fat for Weight gain (वजन बढ़ाने के लिए कार्बोहाइड्रेटऔर चरबी)
Many people try restricting either carbs or fat when trying to lose weight. This is a bad idea for weight gain, as it will make it harder to get in enough calories.
Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat, and carbs at each meal.
It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement but can make it much harder to eat enough calories to gain weight.
Make sure to eat at least three meals per day and try to add in energy-dense snacks whenever possible.
Energy-Dense Foods for Weight gain (वजन बढ़ाने के लिए ऊर्जा-घने खाद्य पदार्थ)
The problem is that these foods tend to be more filling than processed junk foods, making it harder to get in enough calories. Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.
Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight. Here are some energy-dense foods that are perfect for weight gain:
- Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc
- Dried fruit: Raisins, dates, prunes, and others
- High-fat dairy: Whole milk, full-fat yogurt, cheese, cream
- Fats and oils: Extra virgin olive oil and avocado oil
- Grains: Whole grains like oats and brown rice
- Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts
- Tubers: Potatoes, sweet potatoes, and yams
- Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes
Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full.
It may be a good idea to avoid eating a ton of vegetables if weight gain is a priority for you. It simply leaves less room for energy-dense foods. Eating whole fruit is fine, but try to emphasize fruit that doesn’t require too much chewing, such as bananas.
Weight gain Exercise (वजन बढ़ाने के लिए व्यायाम)
To make sure that the excess calories go to your muscles instead of just your fat cells, it’s absolutely crucial to lift weights. Go to a gym and lift 2–4 times per week. Lift heavy and try to increase the weights and volume over time.
If you’re completely out of shape or new to training, consider hiring a qualified personal trainer to help you get started. You may also want to consult with a doctor if you have skeletal problems or any medical issue.
It’s probably best to take it easy on the cardio for now — focus mostly on the weights. Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you’re eating.
Weight gain Tips (वजन बढ़ाने के लिए युक्तियाँ)
Combining a high-calorie intake with heavy strength training are the two most important factors. There are several other strategies to gain weight even faster.
Here are the best tips for weight gain:
- Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories
- Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed
- Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories
- Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs, and calories
- Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less
- Add cream to your coffee. This is a simple way to add in more calories
- Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight
- Get quality sleep. Sleeping properly is very important for muscle growth
- Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last
- Don’t smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain
Whether you try to go under your setpoint (lose weight) or over it (weight gain), your body resists changes by regulating your hunger levels and metabolic rate.
When you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and boosting your metabolism. This is largely mediated by your brain, as well as weight-regulating hormones like leptin.
So you should expect a certain level of difficulty. In some cases, you may need to force yourself to eat despite feeling stuffed.
At the end of the day, changing your weight is a marathon, not a sprint. It can take a long time, and you need to be consistent if you want to succeed in the long run.
Weight gain Foods (वजन बढ़ाने के लिए खाद्य पदार्थ)
For some people, gaining weight or adding muscle can be just as difficult as losing weight for others. However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.
Here are some best foods to help weight gain or add muscle, the healthy way:
Weight gain Shakes (वजन बढ़ाने के लिए शेक)
Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.
Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.
Here are just a few tasty variations you can try. You can combine each with 2 cups (470 ml) of milk or an alternative like almond milk.
- Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of peanut or another nut butter.
- Vanilla berry shake: Combine 1 cup (237 ml) of fresh or frozen mixed berries, ice, 1 cup (237 ml) of high-protein natural yogurt and 1 scoop of vanilla whey protein.
- Chocolate hazelnut shakes: Combine 15 ounces (444 ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 1 avocado.
- Caramel apple shake: Combine 1 sliced apple, 1 cup (237 ml) of natural yogurt, 1 scoop of caramel- or vanilla-flavored whey protein and 1 tablespoon (15 ml) of sugar-free caramel sauce or flavoring.
- Vanilla blueberry shake: Combine 1 cup (237 ml) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 ml) of vanilla yogurt and sweetener if needed.
- Super green shake: Combine 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) of pineapple and 1 scoop of unflavored or vanilla whey protein.
All of these smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.
Milk for Weight gain (वजन बढ़ाने के लिए दूध)
Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals.
For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting.
Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources. Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.
Rice for Weight gain (वजन बढ़ाने के लिए चावल)
Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat.
It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.
When you’re on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals.
Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats.
However, extremely large amounts may not be wise due to their potential arsenic and phytic acid content. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron.
Nuts for Weight gain (वजन बढ़ाने के लिए मेवे)
Nuts and nut butter are a perfect choice if you’re looking to gain weight. Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats. Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.
Nut butter can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more. However, make sure you pick 100% nut butter with no added sugar or extra oils.
Red Meats for Weight gain (वजन बढ़ाने के लिए लाल मांस)
Red meats are probably one of the best muscle-building foods available.
For example, steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle-building supplement.
Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight.
Potatoes for Weight gain (वजन बढ़ाने के लिए आलू)
Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.
Try to choose one of these healthy sources of starchy carbs:
- Quinoa (क्विनोआ)
- Oats (जई)
- Corn (मक्का)
- Buckwheat (मोथी)
- Potatoes and sweet potatoes (आलू और शकरकंद)
- Squash (स्क्वॉश)
- Winter root vegetables (सर्दियों की जड़ वाली सब्जियाँ)
- Beans and legumes (सेम और फलियां)
Not only do potatoes and other starches add carbs and calories to help you gain weight — but they also increase your muscle glycogen stores. Glycogen is the predominant fuel source for most sports and activities.
Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria.
Salmon and Oily Fish for Weight gain (वजन बढ़ाने के लिए सैल्मन और तैलीय मछली)
Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.
Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known. They offer numerous benefits for your health and fight diseases.
Just one 6-ounce (170-gram) fillet of salmon provides around 350 calories and 4 grams of omega-3 fats. The same serving packs 34 grams of high-quality protein, helping you build muscle or gain weight.
Protein Supplements for Weight gain (वजन बढ़ाने के लिए प्रोटीन की खुराक)
Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.
Whey protein supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training. Some people think whey protein is unhealthy or unnatural, but this isn’t the case. Whey protein is made from dairy and has been shown to improve markers of health and reduce disease risk.
It may be even more important if you’re also training since your daily protein requirements increase. Like meats and other animal products, whey protein contains all the essential amino acids required to stimulate muscle growth.
You can use it before or after your workout and at any other point during the day. If you’d like to try protein supplements, there’s a wide variety available on Amazon.
Dried Fruit for Weight gain (वजन बढ़ाने के लिए सूखे मेवे)
Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients.
You can get many different types of dried fruit. However, they have a very high sugar content and are not ideal for weight loss diets. On the other hand, this makes them great for gaining weight, especially since they’re convenient to eat and taste great.
While many people think fruits lose most of their nutrients when dried, this isn’t the case. Dried fruits contain lots of fiber and most of their vitamins and minerals remain intact.
Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix well with nuts and natural yogurt, providing a blend of healthy fats, protein, and other key nutrients.
Whole-Grain Bread for Weight gain (वजन बढ़ाने के लिए पूरे अनाज की रोटी)
Whole-grain bread is another good carb source to help you gain weight. You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese.
When purchasing bread, aim for natural whole-grain and seeded bread. Healthy versions, such as Ezekiel bread, are available in most grocery stores.
Avocados for Weight gain (वजन बढ़ाने के लिए एवोकैडो)
Avocados are loaded with healthy fats. Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight.
Just one large avocado provides around 322 calories, 29 grams of fat and 17 grams of fiber. Avocados are also high in vitamins, minerals, and various beneficial plant compounds. Try adding avocados to your main meals and other dishes such as omelets or sandwiches.
Healthy Cereals for Weight gain (वजन बढ़ाने के लिए स्वस्थ अनाज)
Healthy cereals can be an excellent source of carbs, calories, and nutrients.
While you should avoid processed, high-sugar cereals, healthier forms like oatmeal can be a great carb source to add to your diet. Grain-based cereals and oats also contain beneficial nutrients like fiber and healthy antioxidants.
When purchasing cereals, focus on these healthy choices:
- Oats (जई)
- Granola (ग्रेनोला)
- Multigrain (विभिन्न अनाज)
- Bran (चोकर)
- Ezekiel (ईजेकील)
Make sure to read the label and avoid cereals with refined grains or added sugar.
Cereal Bars for Weight gain (वजन बढ़ाने के लिए सिरील बार)
Some of the healthier cereal bars on the market can be a great snack when you’re on the go.
They are also a good choice before or after a training session since they tend to contain a mix of slow- and fast-digesting carbs. As with cereals, try to stick to bars made from healthy whole grains. You can also find bars that contain other healthy ingredients, such as dried fruits, nuts or seeds.
As a snack or meal on the go, try combining a cereal bar with other protein sources, such as natural yogurt, boiled eggs, cold cuts of meat or a protein shake.
Dark Chocolate for Weight gain (वजन बढ़ाने के लिए डार्क चॉकलेट)
High-quality dark chocolate provides a ton of antioxidants and health benefits.
Most people recommend getting dark chocolate with a cocoa content of at least 70%. Like other high-fat foods, dark chocolate has a very high-calorie density, meaning it’s very easy to get many calories from it.
Each 100-gram (3.5-ounce) bar has around 600 calories and is packed with micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants.
Cheese for Weight gain (वजन बढ़ाने के लिए चीज़)
Cheese has been a staple food for centuries.
Like dark chocolate, it’s high in calories and fats. If you eat it in larger quantities, it’s also a very good source of protein. Since cheese is incredibly tasty, you can incorporate it into most dishes and easily add several hundred extra calories. Summary Cheese is a very good source of protein and rich in healthy fats. Add it to meals if you need a calorie and flavor boost.
Whole Eggs (पूरे अंडे)
Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.
It’s also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk. As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption — you can easily eat three eggs per day if you want.
In fact, many athletes or bodybuilders will eat six or more daily.
Full-Fat Yogurt (पूर्ण चरबी वाला दही)
Full-fat yogurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs, and fat.
There are numerous snacks and healthy weight-gain recipes based on yogurt. Here are a few:
- Yogurt and fruit: Combine 1–2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut flakes.
- Chocolate peanut butter pudding: Mix 1–2 cups of yogurt with 100% cocoa powder, peanut or any nut butter and a sweetener such as a stevia. You can also add a scoop of whey for more protein.
- Yogurt parfait: Combine 1–2 cups of yogurt with granola and mixed berries in layers to create a tasty and well-balanced breakfast or healthy snack.
- Smoothies: Yogurt is an excellent addition to virtually any smoothie to increase the protein content and give it a more creamy, milkshake-like thickness.
Healthy Fats and Oils (स्वस्थ चरबी और तेल)
Healthy fats and oils are some of the most calorie–dense foods on the planet.
Simply adding a tablespoon (15 ml) of oil to sauces, salads and during cooking can quickly add 135 calories. Healthy oils include extra virgin olive oil, avocado oil, and coconut oil.
Weight gain diet chart (वजन बढ़ाने वाला आहार चार्ट)
Its always better to rely on natural methods when you are trying to gain weight than using market products that usually have unwanted side-effects. Your weight gain diet plan should include nutritious and healthful items, instead of food containing unsaturated fats, which can make you obese.
Breakfast (सुबह का नाश्ता)
You can have one glass lukewarm milk/ one cup tea/ one cup coffee/ fresh juice with one plate of flattened rice (Poha)/Upma, two egg omelet/two boiled eggs or three brown bread slices with jam or butter. Instead of all these, you can also eat two stuffed chapattis, stuffed with grated paneer or potato.
It is important to have heavy or fulfilling breakfast as this gives you the energy to perform your activities the whole day. Breakfast should be a combination of food items containing proteins & carbohydrates, as they help in regaining & maintaining the energy level in the body. One should never skip breakfast.
Lunch (दोपहर का भोजन)
The second meal of your day must include a bowl of sweet curd, 2-3 chapattis with ghee on them, a bowl of rice, a dish made with green vegetables or a bowl full of dal (cereals), a plate of salad, containing good amount of tomato, cucumber, black olives, and grated cabbage. You can also take paneer instead of dal.
This meal refreshes your body. Skipping or avoiding lunch can cause indigestion or gastric problems. Lunch helps in maintaining the BMR level in the body. Adding a good quantity of a variety of vegetables makes your lunch healthy. You can shorten the quantity of lunch, but never skip it or you may feel starved by the time you reach home from work, making you overeat during dinner.
Evening snack (शाम का नाश्ता)
By this time, you may start feeling hungry again. Eat two slices of brown bread with cheese and one glass of banana shake/custard apple shake/mango shake or a cup of tea or coffee. Although the evening meal is not the main meal of the day, it rejuvenates your lost energy.
Dinner (रात का खाना)
In dinner, you can take one bowl of sweet or salted curd. 1- 2 chapattis with ghee, a dry dish prepared with green vegetables (avoid curry dishes), one bowl of dal, a plate full of salad, etc.
Your dinner must be nutritious, well portioned and include no item that takes time to get digested. Try to eat your dinner at least 2.5 hours before going to bed. Eating dinner keeps you from feeling hungry in the middle of the night thus, preventing binge eating.
The secret behind gaining weight is consistently eating more calories than you need. Lifting weight is important too so that the additional calories can be used to build muscle instead of just adding fat. Incorporate the foods on this list into meals and meal plans that you enjoy and can stick with over the long term. However, follow weight gain diet chart so that the aim of weight gain is achieved safely.
The opinions expressed in this article are the personal opinions of the concerned site owners. Siddha Spirituality For Health is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. However, it is advisable to consult a specialist in the concerned field before availing the benefits. Hence we do not assume any responsibility or liability for the same.
Reference: https://www.healthline.com/nutrition/how-to-gain-weight#section11, https://www.healthline.com/nutrition/18-foods-to-gain-weight#section19, https://www.onlymyhealth.com/try-out-diet-chart-fast-weight-gain-1334922975