weight gain

HOW TO GAIN WEIGHT

Gaining weight is as difficult for someone as loosing for others. Normal body weight is very essential for healthy life style, as low body mas index (BMI) leads to many fatal consequences. Being under weight is 2-3 times more common in girls or women as compare to men. Being under weight may cause many infections, osteoporosis and fertility problems.

 Here are some ways to gain weight 

1. Proteins smoothies : Drink home based protein smoothies such as chocolate banana nut shake,vanilla berry shake,caramel apple shake, vanilla blue berry shake. These smoothies can be made just by mixing fruits with milk.
2. Milk:Milk is a rich source of  calcium, fats, vitamins and minerals. These all help in build muscle.
3. Red meat: Red meat is a good source of proteins. Try to eat  lean meat but both fatty and lean meat can be used to gain weight.
4. Potatoes and starches: Potato are rich source of starch . Eat other source of starch such as sweet potatoes, oats, corn, buck wheat, beans.
5. Dried fruits: Dried fruits provide micro-nutrients and anti-oxidants. Dried fruits contain as much as fresh fruits as many people think that they lose their contents but it is not more than a myth.
6. Eggs: Eggs are consider as one of the muscle building meal. They contain large quantity of proteins and fats . You may eat as much as 3 eggs per day.
7. Yogurt and cheese:  Full fat  yogurt is healthy and consist of defined portion of proteins and fats. Combination of yogurt and fruits, yogurt based smoothies are helpful in gaining weight. Similarly cheese can be helpful material for weight gaining.