DIET PLAN FOR WEIGHT GAIN

DIET PLAN FOR WEIGHT GAIN IN RIGHT WAY : 

1. WAKE UP TIME :

                            

                                    At the beginning of the day one should sit in one place in the early morning and drink 2-3 glass warm water.

                          Drinking warm water in the morning flushed out toxins, and it also relaxes our muscles, and it make more better to our blood circulation .

                                              Now take six to seven steeped nuts or walnuts after drinking water. Steeping increases its benefits and also make it easier to  digest.

2. EXERCISE TIME :

                             After this ,take out for an hour work out.Workout is as important for weight loss as it is for weight gain.Any diet works when we workout everyday. So you need make time for  this, and if possible work out in the morning. Here you can do weight training, yoga ,gym, or swimming .

3. AFTER EXERCISE:

                              Then you should take a nutrition diet milk after coming out of a workout. In this time you can take a banana shake because your body need to energy. But you don't have to use sugar in this banana shake.You can add Almond ,Cashews, Raisins in the banana shake. If you want to add some sweet so you can add honey in the banana shake.

4. BREAKFAST :

                              Have a breakfast one to two hours after taking this shake.No matter how busy you are, never miss your breakfast.A healthy breakfast keeps your energy up all day, and you fill more active.You can take Moong dal dosa, Paratha with curd or butter, Whole wheat bread sandwiched with vegetable potatoes in the breakfast. and you can take also your favourite tea with breakfast.

5. LUNCH :

                                Then in you can take black chickpeas ,chhole ,black lentils, chapati ,rice in the lunch. This will help you to gain your weight. If possible, eat rice and chapati together to gain your weight.

6. EVENING SNACKS :

                               you can have your favourite tea two to three hours after lunch. Good if you take green tea otherwise you can also take milk tea and also eat healthy snacks with tea.

7. DINNER :

                                            Dinner should be the lightest meal of your day. First of all, you must have salad in dinner, then you can take a two chapati with one bowl dal or vegetable.

8. BEFORE GO TO SLEEP :

                                  If you feel hungry even after dinner, then you can take warm milk before going to sleep at night.you can take it with dates and also mix honey.

                                 If you feel like eating sweet after any one meal, then you can take one piece of dark chocolate. this complete diet plan is about 1700 calories. If you follow this diet plan every day so you can gain your weight three to four kg in a month. Avoid the sugar and don't eat outside food and don't eat too much fried and spicy food. and never miss the workout .