There are several factors, like our genes, metabolism and nutritional intake, which impact our body weight.
While some folks tend to gain weight rather soon, some people are hard gainers. These are folks who cannot put on the smallest amount of flesh despite eating a lot.
Such folks have a metabolism that doesn’t allow too much of the body’s energy to be stored in the form of glucose or fat. Such people are the ideal candidates for following a weight gain chart.
Understand Diet Chart Basics
The idea of a weight gain chart is to provide a systematic approach towards eating throughout the day. A chart is akin to a management tool, i.e. it helps to micromanage your weight gain efforts, helping you understand which foods are best suited for your objective.
Ideally, a should consist of some basic information before planning the diet, such as:
• Targeted body weight
• Foods ideally suited for gaining weight
• Foods that should be consumed minimally
• Number of proper meals through the day
• Menu for each major meal
• Number of snacks consumed in a day
• Snacking choices
• Daily sugar intake
• Bi-weekly recording of body weight
• Overall, monthly gains
The better combination for gaining weight in a healthy manner is exercising with a high-calorie diet. Exercising ensures that the weight-gain is uniform. This helps to prevent unwanted, weight gain around the waist or lower body.
• Three meals a day plus two, heavy and one, light snack
• Nutritional supplementation before and after workout
• Working-out for at least 2-3 times a week
• Minimal intake of coffee, tea and aerated drinks
• Emphasis on consuming more of carbohydrates and proteins along with some fat
A couple of bananas and a few sips of lemonade or glucose powder mixed in water.
A protein-heavy shake (protein supplement).
• One, big glass of orange juice
• A bowl of oatmeal to which dried nuts like almonds, walnuts and raisins are added—using skimmed or low-fat milk and some sugar
• 2-3 whole eggs, scrambled or boiled
• 2-3 slices of multi-grain bread coated with a bit of butter
A bowl of yogurt made from low-fat milk
A few granola bars that are fortified with raisins and sesame seeds
Whole fruits like apples or peaches
• At least one form of animal meat like chicken or meat, i.e. one to two servings.
• 4-5 rotis made from whole wheat or multi-grain flour, smeared slightly with ghee.
• A big bowl of dal
• A cup full of boiled rice
• If eating meats is a problem, supplement it with cottage cheese made from tofu or low-fat milk
Early Evening Snack:
The better choice is a glass of low-fat milk to which an energy-inducing mix has been added. You can choose from a variety of malted mixtures. Try to add more of the malted mix rather than using synthetic sugar. You can use a few high-fiber biscuits or cookies to dip and munch upon.
Dinner Options for Gaining Weight
Dinner needs some planning since you need to end your day on a calorie high. You should combine at least one type of green vegetable along with a dal or a serving of chicken or fish with some gravy. It is better to have more of rice for dinner rather than rotis from the perspective of gaining weight. Ensure you ask the person cooking meals to use lentils with higher calorie content. This includes black grams and kidney beans.
Options for Post-Dinner Snack
• A few bites of dark chocolate with high cocoa content