How to Gain weight | Weight Gain Recipes | Weight Management Tools

Proteins Carbohydrates Fats to Gain Weight

The healthy diet for underweight should have the calories distributed as follows Fat: 25 to 30%, Proteins: 10 to 15%, Carbohydrates: 55 to 60%

Fats

You need fats. They are essential part of balanced diet. For weight gain, you need more fats. You should avoid Transfats such as Vanaspati Dalda and hydrogenated Coconut oil

Eat saturated fats in moderation. Sources of saturated fats in Vegetarian diet is dairy products. Of course, the obvious sources are Ghee Butter and Coconut oil

To gain weight, eat as much un-saturated fats as you like. Maximize Fats high in Omega-3 acids such as Walnuts Pistachios Flaxseeds Tuna Salmon. For cooking use Mustard oil or Canola oil. They are high in Omega 3

Only if you must

To gain body fat, you may actually drink plant oil. Mix One part of Liquid Lecithin with 6 parts of Canola oil. Lecithin makes the Canola oil oil more digestible. Drink 4 Tablespoons with the meal. Do not exceed One cup (16 Tablespoons) per day.

USDA limits fats to 8 teaspoon per day for a balanced diet. On cup (48 teaspoon) is six times the maximum allowed.

Proteins

To gain muscle mass you need high proteins. To digest proteins you need to burn up more energy. You should drink more water. Proteins can also be hard on kidneys. Good sources of proteins for weight gain are lean meats, skinless chicken, fish, nuts, and Legumes (Dal and Cholay). Protein powders and protein drinks are readily available in the stores.

To increase muscle mass you can get Protein Supplements that contain amino acids such as creatine and glutamine. For normal weight gain, I do not recommend taking protein supplements.

You may buy Whey Protein powder and mix it with yogurt or milk. Drink it after a resistance exercise. Whey protein is easier to digest than other protein powders.

Carbohydrates

To Gain weight, most of your calories should come from Carbohydrates. Good sources for Carbohydrates are Whole-grains, fruits and Vegetables.

Fiber is only found in carbohydrates. Fiber is important to gain muscle mass.

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