s before understanding how to gain weight with the Indian diet. Read: Learn About Your Body Type.
Now let’s move on to weight gain step by step. First, it will help us understand how to gain weight with the Indian diet.
Table of Contents
How to Gain Weight with the Indian Diet?
Try to find the root cause of being underweight:
How to gain weight with the Indian diet
Most of the time, an underlying condition can be the most common cause of being underweight. Some examples are medical conditions such as anaemia, digestive problems, gluten sensitivity, lactose intolerance, vitamin or mineral deficiencies, or excessive stress and tension.
Some people have a natural habit of neglecting their diet, a common cause of low weight and disease.
Hyperthyroidism causes a very high metabolic rate in a person. Therefore, it can lead to a lack of weight gain despite eating a lot.
Lack of healthy eating, poor eating habits, or long meal times.
Once you can pinpoint the cause and work on it, gaining weight becomes more accessible and healthier.
The easiest way to gain weight is to consume commercial products. But are they healthy? Do they have any side effects? How much should I drink? These are the most shared questions people have. Commercial products have many side effects on muscles, kidneys, and liver if taken without supervision. Therefore, it is better to go organic and natural. As Bhagavad Geeta quotes: “Choosing right over pleasant is a sign of power.”
A rapid change in body weight, be it weight gain or weight loss, is never healthy for the body. Likewise, starving yourself to lose weight quickly or overeating to gain weight quickly are both unhealthy. Instead, give your body enough time to adjust to a healthy weight change.
Formulate dietary changes in your current diet
Indian version of the ketogenic diet
Eat five to six energizing small meals a day. It doesn’t mean eating junk food and sugar. Instead, eat plenty of protein and carbohydrates for a healthy weight and avoid fat deposits. You can eat nuts, peanut butter, cheese, dried fruit, protein bar, snack bar, granola, etc. Have smoothies or shakes made with low-fat milk or juice.
Eat generous amounts of healthy fats:
Eat a whole egg with yolk, meat, coconut oil, and olive oil. Include dried fruits in your daily diet. Cashews, pistachios, almonds, raisins, and dates are healthy fat options high in calories and nutrients.
Remember that anything beyond that is not good. Before you go overboard with fat, get professional help. Avoid junk, fried, or high-fat foods, as these have more side effects than just weight gain.
Indian vegetarian version of the paleo diet
Proteins are the building blocks of the body. They are necessary for muscle build-up and cell wear and tear. The weight gain amount is 1g protein/kg body weight. Increase high-protein foods like dals, sprouts, eggs, chicken, fish, soy, dairy and oil products, nuts and seeds.
As Indians, our diets are high in carbohydrates. Therefore, a protein accompaniment to every meal is essential. Try pairing your meal with cottage cheese/buttermilk or paneer or cheese, egg or chicken, fish, or soy.
Find diet plans to gain weight for your condition:
Indian version of the military diet
A high carbohydrate content for better protein utilization in the diet is required. In addition, carbohydrates provide the excess calories and energy needed for heavy exercise.
Choose complex carbohydrates like whole grains, millet, oatmeal, whole fruits and vegetables. At least 5-6 servings of different fruits and vegetables provide the necessary fibre and nutrients. Fruits like bananas, custard apples, mango, and chickpea are high in calories. However, these fruits also contribute to natural weight gain.
infused water to lose weight
With the increase in protein intake, one needs to consume more water. Protein molecules combine with water and give muscles tensile strength. Water detoxifies the body from free radicals. It also helps relieve post-workout pain. Water neutralizes the body’s pH and keeps it healthy. See how you make the water delicious. Read – The Best Infused Water Recipes
health benefits of gooseberry amla
It should only be necessary. In a deficiency, a specialist can recommend an appropriate dietary supplement.
Weight Gain Training:
Now you know how to gain with the Indian diet. However, a more critical point that cannot stop when gaining weight is strength training.
To gain muscle mass, you have to train with heavy weights. The latest trend is cross-training. The routine includes compound lifts: squats, deadlifts, presses (bench and up), pull-ups, rows, dives, snatches, power cleans, cleans, and jerks.
These affect multiple muscles while triggering a hormonal response to tighten the muscles.
Simple exercises like jogging, running, biking or jumping rope will also help you gain healthy weight.
Yoga helps heal the underlying physical and mental issues that could hinder healthy weight gain. For example, the body is not fit enough to withstand intense exercise after an illness. Therefore, yoga is the most brilliant option.