How to gain weight?

v     Important dieting to weight gain

v     Dieting

·         Fill up on Plenty of Carbs and Fat and Eat at Least 3 Times per Day

·         Eat Energy-Dense Foods and Use Sauces, Spices and Condiments

·       Milk:

Milk offers a mix of fat, carbohydrates, and proteins.

Nutrition Facts

Serving Size: 1 cup
Calories: 102
Protein: 8 g
Fat: 2 g
Saturated: 2 g
Monounsaturated: 1 g
Polyunsaturated: 0 g
Carbohydrate: 13 g
Sugar: 13 g
Fiber: 0 g

·       Protein shakes:

Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.

Protein shakes are drinks made by mixing protein powder with water, although other ingredients are often added as well. They can be a convenient addition to the diet, especially when access to quality high-protein foods is limited.

·       Rice:

A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.

Nutrition Facts

Calories 242 from Fat 4

Total Fat 0.4g

Saturated Fat 0.1g

Polyunsaturated Fat 0.1g

Monounsaturated Fat 0.1g

Cholesterol 0mg

Sodium 0mg

Potassium 53.94mg

Carbohydrates 53.2g

Dietary Fiber 0.6g

Sugars 0g

Protein 4.4g

·       Red meat:

Limiting the consumption of red meat has been shown to help with building muscle and gaining weight.

Nutrient	Nutrients per 100g cooked meats
	Beef (grilled steak)	Lamb (grilled chop)	Pork (grilled chop)
Energy (kcal)	176	213	184
Protein (g)	26.6	29.2	31.6
Fat (g)	7.7	10.7	6.4
Saturates (g)	3.4	4.9	2.2
Monosaturates (g)	3.3	4.0	2.6
Polyunsaturated (g)	0.3	0.6	1.0
Carbohydrate (g)	Nil	Nil	Nil
Vitamin B12	2	3.0	1.0
Iron (mg)	1.4	2.1	0.7
Zinc (mg)	4.3	3.6	2.4

·       Nuts and nut butter:

Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.        

Almond butter, plain, without salt added, 1 tablespoon

	Amount
Calories	101 calories
Protein	2.4 g
Carbohydrates	3.4 g
Total fat	9.5 g
Sugar	0 g

·       Whole-grain breads:

     These breads contain complex carbohydrates, which can promote weight gain.

Whole Wheat Bread Nutrition Facts
Serving Size 1 slice (28 g)
Per Serving	% Daily Value*
Calories 69
Calories from Fat 8
Total Fat 0.9g	1%
Saturated Fat 0.2g	1%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.4g
Cholesterol 0mg	0%
Sodium 132mg	6%
Potassium 69.44mg	2%
Carbohydrates 11.6g	4%
Dietary Fiber 1.9g	8%
Sugars 1.6g
Protein 3.6g
Vitamin A 0% · Vitamin C 0%
Calcium 3% · Iron 4%