How to gain weight

While weight loss stories are heavily documented and celebrated, the problem on the other side of the fence—how to increase your weight—is often treated as a non-issue. Not gaining weight consistently can sound like Santa finally came through with a hall pass to binge on all the junk food you want, but being underweight comes with its own set of health repercussions. If dropping kilos seems like an uphill task, the weighing scale can be just as stubborn to weight gain. So how do you battle your own fast-acting metabolism and reach your goal weight? We brought in Mumbai-based weight management expert, Kejal Sheth to help us out.


Her first tip at becoming the healthiest version of you? Be clear with your diagnosis. “You are actually underweight if you are 15-20 per cent below the recommended weight for your height. There are myriad causes behind not gaining weight, but the common culprits usually are lifestyle, followed by smoking, hyperthyroidism, gastrointestinal disorders among others,” explains Sheth. If you do fall in this bracket, there are multiple misconceptions that you need to be careful about. “There is a common myth that skinny people don't need to work out and need to blindly stuff themselves with calories to gain weight, which couldn't be farther from the truth,” she rues.

DAILY DIET PLAN TO GAIN WEIGHT


Before you start on your plan, there are few things to keep in mind:

1) Good carbohydrates are essential to gain weight


“Start enjoying healthy whole grains, cereals and starchy foods that are packed with good carbs and dietary fibre.”
2) Going protein rich is important


“Protein content of around 1.2 grams to 1.5 grams per kilo body weight should be added. The best sources come from lentils, dals, beans, tofu, paneer, eggs, fish, meat, milk and milk products.”
3) Adding high quality fats to your diet is essential


“Fats have more calories than any other group, and by adding 1 teaspoon will give you up to 45 calories. You can look at adding fats like olive oil, nut butters, canola oil, avocado, nuts and seed oils in your daily diet.”


Here's a sample diet plan you could follow if you want to gain weight in a healthy way:
Breakfast for weight gain





1 bowl of sprouts and vegetable poha + 1 glass milk (add 1 tbsp walnuts + crushed almond powder + ½ tsp sugar) + half an apple Or 3 whole eggs (scrambled/poached/boiled) + few vegetables + half an apple
Lunch for weight gain





2 rotis (multigrain with added ghee) + 1 bowl of pulses or dal or chicken + 1 bowl of vegetables + 1 bowl of tofu or paneer salad
Recommended snacks for weight gain.
1 cup of Greek yogurt with fruits and nuts Or 1 glass of a mixed fruit smoothie with one date Or Omelette with two eggs Or 1 chicken breast sandwich Or 2 multigrain toasts with 2 tbsp of nut butter
Dinner for weight gain






Brown rice pulao with rajma + 1 bowl of stir-fried vegetables + half a bowl of raita
What to expect from your diet:


“You can set yourself a target of two kilos each week with a calorie intake of 2,500 - 3,000 each day. It is always advisable to gradually increase your intake and to not merely dump in food to gain weight right.”
RECOMMENDED EXERCISE PLAN TO GAIN WEIGHT


“Follow this workout regimen for six days each week to observe results within a month. As a bonus, you'll develop a habit of doing this simple 10-minute set of exercises every day. Once you feel you have mastered this set, double the amount to challenge yourself and double your output. It is essential to include a 10-second break in between exercises, and also ensure that you consult your physician or personal trainer before doing any physical activity for the first time; whether it is for weight loss or weight gain.”


Planking: 40 seconds Push-ups: minimum 20 Ab crunches: set of 20 x 3 Leg raise: set of 20 x 3 Side bends: set of 20 x 3 Clap jacks: 2 sets of 40 seconds each Burpees: 2 sets of 20 reps each Donkey kicks: 2 sets of 20 reps each