About two-thirds of the population in the US are overweight or obese. However, many people have a different problem of being too thin. This is worrying, as obesity can be as bad for your health as obesity. In addition, many people who are not obese at the clinic still want to gain some muscle. Whether you are overweight in the clinic or simply struggling to gain weight, the primary goals are the same.
Being underweight is defined as having a body mass index (BMI) of less than 18.5. This is estimated to be less than the required body weight to maintain good health. On the other hand, more than 25 are considered obese, and over 30 are considered obese. However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take into account muscle mass.
Being underweight is about 2-3 times more common among girls and women compared to men. If you want to gain weight, it is essential to do it right. Baking in soda and donuts can help you gain weight, but it can ruin your health at the same time.
If you are overweight, you want to get a balanced amount of muscle and fat under the skin than most unhealthy belly fat. Many overweight people have type 2 diabetes, heart disease, and other health problems associated with obesity.
Are you overweight and don't know what to eat to gain weight? Millions of dollars are spent each year on magazines, books, and weight loss supplements. Gaining weight does not happen overnight and requires commitment from you, but it does not have to be difficult if you exercise and eat the right foods in the right amounts.
One of the essential ingredients for a healthy weight is protein. Muscles are made up of proteins, and without them, most of those extra calories can be stored as body fat. If you are trying to gain weight, strive to get 0.7-1 grams of protein per kilogram of body weight (1.5-2.2 grams of protein per kilogram).
High-protein foods include meat, fish, eggs, dairy products, legumes, nuts, and more. Protein supplements such as whey protein can also be helpful if you are striving to get enough protein in your diet.
I can share a simple diet plan for beginners to gain weight.
DIET PLAN :
Pre Breakfast at 08:00 am :
- You can drink one cup of smoothie.
How to prepare :
Take one cup of full-fat milk, two banana, one tablespoon of peanut butter, one tablespoon of honey, and two dates.
Add all ingredients to the juicer and make a shake.
Breakfast at 09:00 am:
- 1 Prather cooked in desi ghee OR two slices of brown bread.
- Omelet of two whole eggs cooked in desi ghee.
Snack time at 11:00 am:
- Take six scoops of ensure powder in water and drink it.
Lunch at 01:00pm:
- Grilled chicken 6oz (chest piece)
- 1to 2 roti (whole wheat)
- 1bowl mashed potato
- 1plate salad
- ½ cup yogurt
Snack time at 03:00 pm:
- Green tea
Dinner at 07:00pm:
- One plate of Dal chawal OR 1 cup cooked rice in any form with 3 oz meat.
Bedtime at 09:00 pm:
- Take six scoops of ensure powder in water and drink it.
- Mix nuts
- Two dates
You can follow about diet plan properly and set up your routine and take 8 hours of sleep.