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HOW TO GAIN WEIGHT

     Increased weight is problem for people for that want to decrease there weight , as same as people who are underweight they want to increase their weight . Many people they do not know how much they need weight for them , they feel or looks like as underweight . Every person should know their weight requirement . You can ask How ? For this question I want to give answer - one test is there to know your weight requirement like as BMI test . BMI full form is Body Mass Index . Body Mass Index is a simple calculation by using a person's height and weight . The formula is BMI = Weight in Kilogram / Height in metres squared (kg/m²).

      • Underweight = < 18.5

      • Normal = 18.5 - 24.9

      • Overweight = 25.0 - 29.9

      • Obesity Class I = 30.0  - 34.9

      • Obesity Class II = 35.0 - 39.9

      • Obesity Class III = > 40.0 or equal 40.0

     If person  having < 18.5 by BMI test they call as underweight person . For their having some problems . Sometimes they can feel shame also , feel weak and due to underweight they can have some medical condition also . 

 * HEALTHY WEIGHT - GAIN MEAL PLAN :-


   • In related - Healthy ways to gain weight :- whatever your reason, we got you to covered underweight problem in a healthy way. Your breakfast , lunch , dinner and snack recipes focus on nutrients - dense .Due to business you should not avoid your meal , you should take your meal according to diet plan inorder to increase weight . Whole foods like fiber - rich whole grains , lean protein , plant - based protein , healthy fats and plenty of fruits and vegetables .

   • How many calories and proteins do you need to Gain Weight ?

   ✓ Calorie Intake :-

               As a normal weight person you should take calories 1600 calories but in case of underweight person should take more then normal like 2000 calories or more calories .

              High calorie food like oil based item , fried item , Butter , Bread , oily fish , beans , whole milk , eggs , Cheese , full - fat yogurt .

  ✓ Carbohydrates Intake :-

               To increase weight need to take carbohydrates like potatoes , brown rice , whole grain pasta , whole grains , whole grain breads . Take banana , date palm to increase weight .

  ✓ Protein Intake :-

             Daily requirements of protein :- Adult men need to take protein about 56 grams in a day and  adult  women need about 46 grams a day . 71 grams , if pregnant or breastfeeding ,or 0.8 grams of protein per kilogram of body weight should take .

            Incase of underweight person take more protein rich food like as seeds . Seeds rich in high protein . For vegetarian item every seeds which are like to eat , dal also can eat to increase protein level . 


    

 

 

  

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