Gaining weight can be difficult task for some girls. So, here are the following ways to gain weight are healthy and effective.
Did someone say weight gain? Gaining weight becomes a difficult task for girls who are naturally skinny and have fast metabolism. This is because poor metabolism poses hurdles in one’s weight gain approach. To gain weight, girls must aim to consume more calories than she can burn through her daily activities. This does not mean that you can eat anything and everything. You must carefully plan your diet so that you gain healthy weight rather that fat.
A diet chart to gain weight for girls must include three proper meals .i.e. breakfast, lunch, dinner and snacks in between. The idea here is to eat at regular intervals, after every three hours. A girl’s diet for weight gain must include:
Consume More Calories Than You Burn
People gain weight by consuming more calories than they burn throughout the day. The extra calories get stored in your body for times that you don’t get enough to eat and you need energy. While calories may equal junk food to you, not all high caloric food is junk. It’s important to eat a lot of vegetables and fruit throughout your day, but to increase your calorie consumption, pair it with chicken, bread, pasta, and potatoes.
The best way to get more calories into your body is to eat more often. You should eat six small meals a day. At each meal, eat something healthy and eat it until you are full. A couple of hours later have a healthy snack. Then have lunch and another snack in the afternoon. Finally, have a good healthy dinner with a snack before bedtime. Snacks should be high in calories and protein such as nuts.
Protein is very essential for building up healthy weight. Having protein is the easiest way to gain healthy weight for girls. Your diet must include dairy products, beans, pulses and other protein rich food. Milk is rich and an easily available source of protein. Have two to three glasses of milk a day.
To gain weight, a girl’s diet must also include some amount of fatty food. Olive oil, sunflower oil, avocados and oily fish such as tuna and mackerel are some of the sources of fatty food. Make sure that you include them in your diet in low proportions.
You may have difficulty gaining weight because your appetite is small. Instead of forcing yourself to overindulge at meals, the Academy of Nutrition and Dietetics recommends eating five or six small meals per day. Space them out by three to four hours.
You must switch to healthy snacking habits. A glass of milk, an apple and a handful of nuts could be a perfect snack that can be taken between meals. Take 100 % natural fruit drinks and smoothies instead of sodas.
Increase your intake of healthy carbohydrates. Wheat bread, fresh fruits, brown rice, multi-grain bread, potatoes, dry fruits and fresh fruits such as banana and mango give you good carbohydrates.
Before Starting Your Weight Gain Plan
Before changing your diet, always speak to your doctor. It’s important that you get the go ahead from your physician so that you don’t aggravate or develop any medical problems. Your doctor can also give you additional recommendations for how to gain weight fast as a girls.