While weight reduction tales are often publicised and praised, the problem on the other side of the coin—how to gain weight—is frequently dismissed. Not gaining weight on a continuous basis may seem like Santa has sent a hall pass to gorge on all the junk food you want, but being underweight has its own set of health consequences. If losing weight appears difficult, the weighing scale might be just as resistant to weight gain. So, how can you overcome your own rapid metabolism and achieve your ideal weight? We enlisted the assistance of Mumbai-based weight control expert Kejal Sheth.

Her first piece of advice for being the healthiest version of yourself? Make your diagnosis clear. “You are underweight if you are 15-20% under the ideal weight for your height. There are several reasons for not gaining weight, but the most prevalent are lifestyle factors, such as smoking, hyperthyroidism, and gastrointestinal diseases, among others,” adds Sheth. If you fall into this category, there are a number of misunderstandings to be aware of. “There is a popular misconception that slim individuals don’t need to exercise and must simply load themselves with food to acquire weight,” she laments.

DAILY DIET PLAN FOR WEIGHT GAIN

Before you begin your strategy, keep the following points in mind:

Adequate carbs are required for weight gain.

“Start eating whole grains, cereals, and starchy foods that are high in beneficial carbohydrates and dietary fibre.”

It is essential to consume a lot of protein.

“Protein level of roughly 1.2 grammes to 1.5 grammes per kg body weight should be supplied. Lentils, dals, beans, tofu, paneer, eggs, fish, meat, milk, and milk products are the finest sources.”

Adding good quality fats to your diet is crucial.

“Fats have more calories than any other group, and simply adding 1 teaspoon will offer you up to 45 calories.

You should consider including fats such as olive oil, nut butters, canola oil, avocado, almonds, and seed oils in your regular diet.”

If you wish to gain weight in a healthy way, consider the following food plan:

Breakfast to help in weight gain

1 cup sprouts and vegetable poha + 1 glass milk (add 1 tablespoon walnuts + crushed almond powder + 12 teaspoon sugar) + half an apple. Alternatively, 3 full eggs (scrambled, poached, or cooked) + a few veggies + 1⁄2 an apple

Lunch for weight gain

2 rotis (multigrain with ghee added) + 1 cup pulses, dal, or chicken + 1 serving of veggies + 1 serving of tofu or paneer salad

Snacks to help you with weight gain

1 cup Greek yoghurt with fruits and nuts. 

Alternatively, make an omelette with two eggs, a chicken breast sandwich, or two multigrain toasts with two tablespoons of nut butter.

Dinner for weight gain

Brown rice pulao with rajma + 1 bowl stir-fried veggies + 1/2 raita

What to expect from your diet?

“You can set yourself a target of two kilogrammes per week with a calorie intake of 2,500 – 3,000 each day. It is usually best to gradually increase your consumption rather than simply dumping in food to acquire weight.”

EXERCISE PLAN RECOMMENDED TO GAIN WEIGHT

“Follow this training plan six days a week for a month to see benefits. You’ll also acquire the habit of practising this easy 10-minute set of exercises every day. When you believe you have mastered this set, double the quantity to push yourself and increase your production. It is critical to take a 10-second rest between exercises and to consult your physician or personal trainer before engaging in any physical activity for the first time, whether 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