Set all realistic goals and make realistic
targets to gain around ½ - 1 kg per week which is easy to achieve.
This has to be done by including approximately 6 caloric dense
meals in a day instead of 2 - 3 meals.
include calorie dense foods in the diet it is important to know
options are - the listed
foods are high in calories and other nutrients - nuts and oilseeds
are in general loaded with healthy calories, so you can include
nuts like almonds, walnuts, pistachio nuts cashew nuts,
groundnuts, sesame seeds, poppy seeds or any other nuts or
oilseeds according to your choice. Dried fruits are also excellent
choice or can be good fillers in between meals these include -
seedless black dates, dried figs, raisins and apricots. You can
choose a dry fruit milkshake like cashew and fig milkshake is very
palatable. Other fruit shake like banana milkshake, mango
milkshake would also be a good choice.
Other caloric dense
foods include fats, oils, butter, sweets, sugar, jam, and cream.
You can include these foods in healthy amounts and ways.
For example you can choose all the full fat dairy products as they
will also provide proteins and other nutrients along with the
possible fat in the diet. But say a strict NO to junk foods,
processed and excess oily foods. These foods will be very
attractive way to gain weight but once you develop any wrong
eating habits then it will be difficult to get away with.
Also include proteins
along with fats to gain weight; good proteins can be gained from
fish, eggs, dairy products, pulses, beans, sprouts, lean meat and
Many people think that
exercise is only for losing weight, but sadly this is a myth.
Daily exercise can help to increase your muscle mass and tone your
fat portion in the body thus improving your body composition.
Moreover it also works to improve your appetite and thus your food
Drink 1 gallon of water
daily. If you can - do your best. Avoid juices, milk and regular
Train with weights 3 to
5 times per week to speed up your metabolism and improve your lean