Milk has been used for centuries to gain weight. Protein, carbs, calcium, vitamins present in milk are very beneficial for increasing body weight. Milk is considered the best product for the person who wants to build his muscles. For good health, one should drink two glasses of milk a day. Along with gaining muscles, milk also strengthens the bones. Friends, consuming milk at night gives good sleep, clears the stomach, and is also beneficial in gaining weight.
To gain weight, one must eat rice daily. The carbs, minerals present in it help in gaining weight. Friends, once a day, the rice should be used in food because rice gets digested easily. 37 grams of carbohydrates are found in a cup of rice, there are many types of rice, one of them is brown rice which is considered to be the most healthy rice. Brown rice contains fiber, vitamins, and minerals which are very good for health.
Friends, if you want to gain weight easily, then you can use nuts like almonds, sunflower seeds, pecans, cashews, walnuts, pumpkin seeds. The proteins, minerals found in them help us a lot in increasing the weight of our body. Research has found that eating some amount of nuts daily supplies protein in your body and Whatever food you eat, your body will digest that food, it will help a lot in increasing your weight.
4. Potatoes and Starches
Friends, if you want to increase weight fast, then you must use potassium and starch in your food, the carbohydrate and glycogen found in it increase the muscles, which increases our weight. By the way, in today's generation, potato is used a lot, in all the junk food, potato is used in it, which is the reason that the weight of people who eat junk food increases.
There is hardly any person in India who does not like potatoes, so use potatoes in your diet in large quantities and if possible, use sweet potatoes too, it will help you a lot to increase weight.
5. Coconut oil
Coconut oil has been used in our country for centuries for good health. The fatty acids found in it reduce the risk of heart attack and coconut oil is also very helpful for weight gain. It decreases the amount of cholesterol in our blood, so coconut oil should be used in the food. Coconut oil increases calories, which helps a lot in weight gain.
6. Banana shake
Banana shake is helpful in increasing weight, if you want to increase your weight, then definitely consume it. First, you mix two bananas, 1 glass of milk, 4 almonds, 4 cashews, 4 dates, 1 spoon of peanut butter in a mixer. in it, if you want Ashwagandha and Shatavari can also be added. Drink it before 9:30 in the morning because our ability to digest is high in the morning. In this way, if you consume it daily, then your weight will increase within 2 weeks.
7.Sattu and flaxseed
Sattu contains carbohydrates with rich protein which helps you in increasing a healthy weight. If you want, you can take it before running or gym. Flaxseed contains omega 3 fatty acid which is good for your hair and nails.
It is very beneficial, fiber is found in abundance in it, due to which the food gets digested quickly. You can drink by mixing sattu and flaxseed in 1 glass of water., in which Sattu can be taken in combination of 3 spoons and flaxseed 1 spoon, You grind flaxseed in a mixer and consume it.
8.Oats and Daliya
Oats are very beneficial in increasing good weight. Oats reduce the increased cholesterol in your body. Due to which the chances of having a heart attack are reduced. Oatmeal is a very good diet to gain weight.
You can eat it mixed with milk. We can also make Daliya spicy. It can also be made by mixing oats and Daliya together.
Leave 1 handful of black gram soaked in the night, then consuming that soaked gram in the morning increases your weight. You get a good amount of protein from it. Consume it in the morning as it takes time to digest. You can also consume it by boiling it.
10. Soya bean
Soybeans have more protein than meat. Gym people use it to meet the lack of protein. Those who want to make muscles must include soybeans in their diet. You can consume soya chunks or soya bean seeds, both of which contain the same amount of protein. Soybean is the cheapest source of protein.
Friends, if you include this veg diet in your diet, then your weight will increase easily. If you exercise with a good diet then your weight will increase rapidly.