how to gain weight food plan Pin on no carb diet meal plan

September 04, 2022

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Starting from childhood, people are often told to maintain a healthy weight for optimal health. However, for some people, gaining weight might be a challenge. It could be due to various reasons like a high metabolism rate, genetics, or certain medical conditions. But, gaining weight is not impossible. Here are a few tips and tricks that might help you gain weight naturally and healthily. First and foremost, focus on your diet. Increase your calorie intake in a healthy way by including calorie-dense foods like nuts, seeds, avocados, and fatty fish. Also, consume more carbohydrates like whole-grain bread, brown rice, and sweet potatoes. Proteins, especially from lean sources like chicken, turkey, fish, tofu, or legumes, are essential for building muscle. A combination of healthy fats, complex carbs, and lean proteins will help in gaining weight in a healthy way. Here is a breakdown of a weight gaining meal plan that has been curated by experts of The Geriatric Dietitian. Breakfast: - 2 slices of whole-grain bread - 2 tablespoons peanut butter - 1 banana - 1 cup of high protein Greek yogurt Snack: - 1 apple - 1 tablespoon almond butter - 1/2 cup of mixed nuts (almonds, cashews, peanuts) Lunch: - 2 slices of whole-grain bread - 4 ounces of turkey - 1 avocado - 1 cup of mixed veggies (broccoli, carrots, bell peppers) Snack: - 1 protein bar - 1 cup of mixed berries (strawberry, blueberry, raspberry) Dinner: - 4 ounces of salmon - 1 cup brown rice - 1 cup of mixed veggies (green beans, bell peppers, onions) Snack: - 1 cup of cottage cheese - 1 tablespoon honey - 1/2 cup of mixed nuts (almonds, cashews, peanuts) It is important to supplement one’s diet with regular exercise to build muscle mass. Compound exercises like squat, bench press, and deadlift can help in building bigger muscles. Start with weight training three times per week and slowly increase the intensity over time. The combination of a proper diet and exercise will result in healthy weight gain. To sum up, gaining weight in a healthy way requires committed efforts toward a well-balanced diet and regular exercise routine. Start with small changes to your diet and gradually increase the intensity of your exercise. Keep track of your progress and remember, healthy weight gain is a slow and steady process.

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Pin On No Carb Diet Meal Plan

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