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For those who need to,
gaining weight is as hard a task,
as losing it is for others.
People often believe that
cramming their faces with tempting junk and fried foods
will do the trick,
but tragically that only leads to other ailments like
diabetes,
heart issues
and fat in all the wrong places.
I’m Neha Ranglani and this,
is The Right Way To Gain Weight.
The best way to gain weight
is to eat nutrient dense,
natural foods that are unprocessed
for every meal.
A few examples of these are
potatoes,
whole grains such as brown rice,
jowar,
ragi
and pulses such as
kidney beans or rajma
or chana
and if you're an eggitarian
then egg yolks could be an option.
Avoid empty calorie foods like
sugars and aerated drinks
as they only create havoc in the digestive system.
It's not only proteins you require,
because a good combination of carbs along with them,
helps your body build a better and stronger muscle mass.
So here’s what you need to eat.
Mineral-rich foods like
brown rice,
millets,
oats,
quinoa
and proteins like
beans,
pulses
and nuts
which will give you the energy in a slow and sustained manner,
while feeding your muscles as well.
Now that’s how you bulk up!
You can do this by CHOOSING to eat good fats.
Fats are a great source of energy
to help build a good deal of muscle mass.
Always remember
that coconuts in any form,
are a great source of fat as they provide
instant energy and without taxing your liver!
Instead of having extremely processed fats
in the form of refined oils like
sunflower,
safflower
and butter,
go for wholesome fats like
nut butters,
avocado,
and cold pressed oils like
coconut
and olive oil for dressing.
To up your appetite,
try eating small portions of nutrient dense meals like
sweet potato,
nuts
and potato salad
as opposed to eating big heavy meals all at once.
It may seem like you’re eating a lot at first,
but your body will soon get accustomed to it
and only begin to feel hungry
when the mealtime approaches.
Doing this is not only gentle on your digestive system
but also doesn’t leave you feeling bloated and sluggish.
Mid meal snacking helps by adding those extra calories
you need during the day
to accomplish your weight gain goals.
I advise all my clients
to snack on fruits like
bananas,
mangoes,
chikoos
and pineapples to name a few.
As they are loaded with nutrients and stress busting antioxidants.
And here’s a little bonus,
‘Weight Gain Facts
the stuff you NEED to know!
Activities like strength training,
yoga
and crossfit won’t just help you build muscle
but also help you put on that healthy weight.
Unwind with pleasant activities that help lower cortisol,
a stress induced hormone which is
a HUGE hindrance to a weight gain journey.
Focus on sleeping well as it releases growth hormones
and washes away all the toxins from the body
which helps your body grow faster
and respond better to your weight gain efforts.
Gaining weight is not just about adding kilos on the scale
but building your muscle mass
and a good proportion of fat to feel fit,
strong,
healthy
and energetic.
Until next time stay tuned and stay GLAMRS.