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Being thin, skinny, underweight may cause many health problems: you may have anemia, weak bones and low immunity. Statistics show that 80 % of men are keen on gaining muscles.

Weight gain diet for men

The key to gaining weight is not eating all types of foods without really giving it much thought, but rather eating wholesome healthy foods. You can eat foods such as chicken, beef, eggs, beans, salmon, fish, turkey and nuts. These are some of the important foods which have a lot of proteins. It is also important that you drink a lot of protein shakes which can build muscles naturally. 

           

Proteins: 

Fish Protein is one of the best kinds of healthy protein that is good for gaining weight. Fresh fish can help you gain weight in a more healthy way.

Dairy products like milk, yogurt and cheese are equally beneficial for you although it is advisable that you stick to low fat dairy products.

Meat and poultry like turkey and chicken are also a good source of protein. You should similarly include Eggs, beans and lentils as well as nuts in your diet as they are also very healthy.

These fruits should be incorporated in your weight gain diet

Mangoes, pears, grapefruits, oranges, kiwis, apricots and bananas.

Grains and Vegetables for weight gain

 Whole grains are the healthiest of all grains. Try to include whole wheat bread, whole wheat pasta, brown rice, popcorns in your daily meals.

In the same vein, Vegetables are extremely important and should be in every meal. They include things like:

• Cabbage
• Beans
• Broccoli
• Carrots
• Lettuce
• Spinach
• Asparagus
• Pumpkins
• Eggplants

Although the right diet is very important for all people who are trying to gain weight, one thing that most men seem to ignore is exercise. Most men associate exercise with losing weight so they try to avoid exercising when they are trying to gain weight .You particularly need to make sure that you exercise if you want to gain muscly body shape. Remember that the healthy diet will always give you the healthy weight gain as well as quality muscles.

Also see:  

• Weight gaining foods

• 8 Best Foods To Gain Weight

• Best Foods To Gain Weight

Source: Foods To Gain Weight

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Pregnancy weight gain

Pregnancy weight gain is inescapable!

Like it or not, by the end of your pregnancy, you may weigh about 12.5 kg (27.6 lb) more than you did before you were pregnant.

There is only general advice that most women get more weight somewhere between 10 kg and 12.5 kg (22 lb to 28 lb). It's natural and healthy to put on weight during pregnancy. Your body needs to change to accommodate your growing baby, and to give him the best start in life.  Balanced diet will help your baby get the nutrients he or she needs and grow at a healthy rate. Every pregnant woman needs a fat reserve in order to ensure there will always be a steady supply of calories available for the baby in case she under eats for a day or two. This fat reserve supplies energy for milk making after baby is born.

But how many extra calories do you really need?

Pregnancy weight gain is inescapable

If you intend to gain weight while you're pregnant, keep in mind to:

• Eat five to six small rich meals every day. 

• Keep easy snacks on hand, such as nuts, raisins, cheese and crackers, dried fruit, and ice cream or yogurt.

• Spread peanut butter on toast or bread, crackers, apples, bananas, or celery. One tablespoon of creamy peanut butter gives you about 100 calories and 7 grams of protein.

• Add powdered milk to mashed potatoes, scrambled eggs, and hot cereal.

•  Add extras to your meal, such as butter or margarine, cream cheese, gravy, and cheese.

Where Does the Extra Weight Go During Pregnancy?

Every pound you gain is needed for a specific purpose while your baby is growing inside of you. Your baby accounts for only part of the weight you must gain. Your own body must add blood, muscle, fluids and tissue necessary for your baby’s development.

Pregnancy weight gain

 

• Baby: 8 pounds / 3.62 kg

• Placenta: 2-3 pounds / 0.90 - 1.36  kg

• Amniotic fluid: 2-3 pounds / 0.90 – 1.36 kg

• Breast tissue: 2-3 pounds / 0.90 - 1.36 kg

• Blood supply: 4 pounds / 1.81 kg

• Stored fat for delivery and breastfeeding: 5-9 pounds  / 02.26 - 4.08 kg

• Larger uterus: 2-5 pounds / 0.90 - 2.26 kg

      Total: 25-35 pounds / 11.33 - 15.87 kg

Also see: Foods That Reduce Belly Fat

Source: Foods To Gain Weight

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Sudden weight gain

Sudden weight gain

It is plain that eating a large amount of fried food, candies and drinking sweetened fizzy and alcoholic drinks add tons of calories and fat grams to meals.

At a most basic level, fried foods are unhealthy because they tend to be very high in fat and calories. For example, a large baked potato contains 220 calories and less than 1 g of fat. But, if you take that same potato and turn it into French fries, you end up with nearly 700 calories and a whopping 34 g of fat.

Extra calories may not be the only cause of weight gain.

         It's clear enough that a diet based on eating fried foods in huge amounts and drinking sugary fizzy drinks or alcoholic ones will eventually result in weight gain. However the question which arises how do you explain weight gain when your lifestyle includes regular exercise and a controlled healthy diet? Some people are going nuts, simply because despite the highly strict measurement they take to control their weight, the scale keeps going up.

A few things should be kept in mind if you are gaining weight while watching your food and doing your exercises regularly. There is a high likeliness that many things interact to lead to the weight gain.

Sleepless night might be one cause of weight gain

A sane person would not believe that lack of sleep would lead to weight gain. However, people deprived of sleep need more calories to stay awake " in response to these needs, but they eat more than they really need to, which leads to weight gain “says Kenneth Wright, lead author of the report and director of the University of Colorado Sleep and Chronobiology Laboratory.

Correspondingly, the body functions best when well rested. “a few days of sleep deprivation leads to physiological changes in the brain and behavioral changes that lead people to eat more.," says Kenneth Wright.

When you're tired, you also can’t handle stress, so you may postpone all your meals until the nightfall. Furthermore you may tend to eat at later time and, so to speak, eat all the meals at once. Some people think that eating heavy calories-dense snacks might help make up for the lost sleeping hours.Nevertheless, what all these snacks do is merely add more calories.

Source: Foods To Gain Weight

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Vegetables to gain weight: potatoes are magic vegetables!

Weight gaining foods

How you prepare foods effectively determines whether you will gain weight or not.

Vegetables are one of the most important food groups in your diet. They not only boost the body energy, but also fuel it with high proportions of vitamins and nutrients, such as fiber, folate, potassium, Vitamin A and Vitamin C. These nutrients help the body to gain weight and not get fat. It necessarily helps build strong bones.

Gaining weight rests on gaining more calories.

        First, when it comes to weight gain you need to give primordial importance to almost all kinds of vegetables/nutrients .For instances, foods rich in carbohydrates can give the required stamina as well as the much needed healthy fat. Root vegetables like beetroots, radishes, carrots and potatoes have been proved to be rich in carbohydrates.

        Second, when it comes to iron you could always include leafy and green vegetables in your daily meals such spinach, broccoli and cabbage. You can also eat boiled potatoes, especially sweet potatoes,  with their skins on to boost the iron content in your body.

However, canned potatoes contain more sugar and sodium than fresh potatoes, so they're higher in calories. Eating a large amount of canned potatoes can lead to possible weight gain because of the greater amount of calories.

         In the same way, some vegetables are higher in calories than others. These vegetables should be eaten in large quantities so as to consume extra calories. Potatoes, corn, squash and sweet potatoes are all starchy vegetables that are more calorie-dense than other vegetables, such as celery or carrots, and should be eaten together to gain weight .

Also See : 8 Best Foods To Gain Weight

Source: Foods To Gain Weight

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The problem of gaining weight has worldwide become a very noticeable issue nowadays.  People tend to try numerous ways that may be of great help to them to gain weight as fast as possible, and of course without having any side effects. People, especially skinny ones, have always been struggling with the issue of thinness since it lays its psychological and social implications on them in various ways. Therefore, people have started trying different ways suggested by either doctors or regular people that could release them from this serious phenomenon and have them in shape.