Some people really want to lose weight, no matter how unbelievable it sounds. Your friends and coworkers will envy you if you’re one of these people. It would be a shame to have to deal with such people. Watching what you eat constantly? The grass is always greener on both sides. Many people struggle with their weight and fail to gain the necessary mass. The internet was lacking any scientific research papers about healthy weight gain. This is something that no one seems to be interested in today. Obesity is a serious public health concern .

This is what I recommend after digging into my nutrition knowledge and training.

Select Foods that Offer Calories and Nutrients

To lose weight, do not eat high-calorie junk food. Junk food is usually high in sugar and fat. They do not provide nutrition. These are some things to keep in mind:

  • Consider adding whole milk to your breakfast cereals, and consider muesli or Granola.
  • You can make your own salad dressings using healthy oils.
  • You can also add potatoes, tapioca, sweet potato and other starchy veggies to regular vegetables.
  • Instead of toast, choose whole wheat paratha instead. Add vegetables and greens to make it healthier. Add some dahi to it and you’re good to go.
  • Salmon is high in fat and a great choice for dinner. It is also rich in omega-3 fatty acid, which is good for your heart.
  • Wheat germ can be added to food to increase calories and add folate.

Avoid low-calorie foods. Instead choose calorie dense foods. These foods are more nutritious and can be eaten in smaller amounts, which makes it easier to eat more.

  • Nuts are a healthy and nutritious food choice. A typical ounce of dried nuts provides 150-200 Kcals, along with fiber, mineral, healthy oil and antioxidants.
  • Nut butters can be a healthy option. Nut butters are rich in healthy fats and oils, and they have almost 180 calories for two table spoons.
  • Raisins are five times more calorie dense than fresh fruits for the same weight. They also contain fiber and antioxidants.
  • The seeds Flaxseeds and Pumpkin are good sources of calories and fats. They are also rich in minerals, antioxidants and vitamins.
  • You can also include calorie-rich fresh fruits such as mangoes and avocados, ripe bananas and aetaphal.

Notice: One ounce (approx 28gms), of nuts, seeds, and dried fruits is sufficient for a full day.

Eat Regularly

To increase your food intake, you should include at least three main meals. To achieve this, you need to eat regularly so that your food is properly digested and that there is enough room for more. It takes time for food to be digested and assimilated by the body. You need to take approximately two hours to digest a meal. It’s best to space your meals out. It is a good idea to eat every two hours.

Healthy oils and fats

They contain approximately 45 calories per teaspoon. Choose healthy oils, which include oils that contain a mixture of mono and poly unsaturated fatty acids as well as less saturated fats. A good choice are vegetable oils such as sunflower, olive, peanut and rice bran oils. You can also combine mustard oil with any of these oils. Olive oil, such as virgin olive oil, can also be added to salads for a higher calorific value.

Select the Right Snacks

To make up for the calories, it is important to snack between meals. A snack should provide at least 200 Kcal, and not be too filling so you can have a meal later. Two hours is a good time to snack, so have a dinner early and include a snack before bed. Here are some options:

  • A high-calorie, low-calorie fruit salad with a sprinkle of seeds makes a great post breakfast snack
  • You can also opt for fruit juice
  • Trail mixes can be made with nuts or dried fruits.
  • For a snack, make a smoothie using yogurt, honey, and nuts. Take 150ml of the mixture.
  • One slice of bread and 1 slice cheese
  • In small portions, homemade ladoos or phirnis can be a great addition to your home.
  • A glass of full-cream milk is a great bedtime treat.