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Dietician Sheela Seharawat

It is difficult for us to realize that there are many with BMI of less than 18 who wish to become normal weight. Like most struggle with weight loss they struggle with the question How To Gain Weight. A high-calorie diet is required to gain weight. The high-calorie diet allows you to gain healthy weight. It aims to stimulate the appetite and to integrate foods high in calories and to avoid foods with low energy density.

The essential points of the hypercaloric diet to gain weight:

The high-calorie diet is a diet that should provide, on average, 500 calories more than the conventional diet.
Stimulate the appetite
Consume foods with high energy density
Limit foods with very low energy density
Increase calorie intake without increasing the volume of meals
Eat more snacks
Do moderate intensity physical activity

Achieving and maintaining a healthy weight is a real problem for many people. While it can be challenging to lose weight, gaining a few pounds is just as crucial for many people. Although this may seem strange to the most of us, it is a reality for some.

A problem of rapid metabolism.
Some people burn the calories consumed faster than others. In these individuals, it is difficult to reach and maintain a stable, healthy weight. The speed of metabolism is linked to genetic heritage but can also be accelerated by various factors such as stress, temperature changes, nicotine, caffeine, and muscle density. It is important to note that some life-threatening situations such as illness can result in higher calorie consumption by the body trying to defend itself. These particular cases such as cancer and hyperthyroidism can lead to severe weight loss. Finally, unintentional weight loss may be due to mal-absorption of nutrients caused by specific pathologies such as ulcerative colitis, Crohn's disease or celiac disease.

A high-calorie diet and Weight Gain tips is recommended for people who need to gain weight, regardless of the reason for difficulty getting fat. The goal is to increase excess caloric intake by 500 calories a day, to reach a weight gain of 500 grams per week. Although all foods are allowed, it is best to eat as balanced as possible. The goal is not to eat more sweets and fried products, for example. The tips that follow are not miracle solutions, gaining weight sometimes requires time and perseverance.

How to grow your weight? Food recommendations
Wondering how to grow bigger quickly? Here are some high-calorie foods and nutritional strategies that will allow you to gain weight gradually from Best Dietitian In Delhi. Incorporate foods rich in calories into menus to gain weight.
The following foods are included in your menus to gain weight. They can bring more calories to the body without increasing the volume of meals.

Fats and oils including olive oil and avocado oil.
Variety of nuts like almonds and walnuts.
Full fat dairy such as whole milk and fall fat yogurt
Root vegetables such as potatoes
Fattier cuts of beef, poultry lamb and pork.
Strategy to grow your weight

1. Consume high energy density foods
The energy density of food defines the number of calories per gram of that food. The energy density is influenced by the water, fiber, sugar and fat content of the food. Water and fiber reduce energy density, while fats and sugars increase it.
With a high energy density diet, you consume more calories for a certain volume. For people trying to gain weight, it is essential to choose foods with high energy density.

2. Stimulate the appetite
It is possible to whet your appetite by paying attention to small details. But how to stimulate the appetite to gain weight? Here are some tips.

Make a beautiful table with nice dishes
Take the meal outside if the weather permits
Add color to the plate by adding herbs and spices
Eat foods that make you happy
Take meals with people we like, we tend to eat more
Try to relax before going to dinner
Accompany the meal with a glass of wine if the state of health allows it
Begin the meal with a glass of acidic juice (lemon, tomato, orange, etc.)
Take a walk or a light exercise before the meal

3. Increase calorie intake without increasing the volume
Hearty meals obviously favor weight gain. But you can also choose to add certain ingredients to meals to increase calorie intake without necessarily increasing the amount of the meal. It is ideal for people who have difficulty eating in large quantities.
To make a meal high in calories, here are some tips:

Add a fatty substance systematically to your dishes after cooking: vegetable oil in vegetables, in starchy foods, in soup or on your soup.
Serve meats, poultry, and fish with a greasy sauce
Add avocados, olives, nuts, and diced salad cheese
Add nuts and dried fruits in pastries
Sprinkle parmesan or grated cheese over pasta, vegetables, and soups
Add egg yolk to the dishes
Incorporate powdered milk into soups, creams, and milk
Put honey in desserts and cereals
Drink juices, milk or syrups all day long instead of water
Add cream to dishes and desserts whenever possible: in soups, fruit salads, yogurts, etc.

4. Integrate snacks into your daily routine
In addition to high-calorie meals, you need to incorporate some snacks in the day to achieve a good calorie intake. You can choose to snack at 500 calories or several small snacks at 250 calories. It must be done according to possibilities and tastes.

Examples of 500 calorie snack:
Three dried dates and a big handful of nuts
50g of cheese, 4 rusks and a small handful of almonds
A piece of raisin cake, a glass of soy milk and a handful of nuts
A bowl of cereals with whole milk
Chicken and cheese sandwich with mayonnaise
Examples of 250 calorie snack:
50g mixed nuts and nuts
2 slices of peanut butter bread
1 whole yogurt with fruits and a handful of raisins
1 bowl of whole milk chocolate
Bowl of whole milk enriched with 3 tablespoons of milk powder

5. Do moderate physical activity to stimulate appetite
Moderate physical activity is one of the best ways to stimulate your appetite, even if it burns a few calories. It is important to practice regular physical activity that solicits all muscles such as swimming, skiing, brisk walking, etc. It is essential to maintain the density of muscles and bones and health in general. Without physical activity, weight gain is likely to be in fat only, which is harmful to your health.

Conclusion.
It is also important that you do not consume water before meal since this will suppress your appetite. Try and consume weight gain shakes since they provide lot of protein. Use larger plates so that you can help yourself to bigger portions of food at each meal. Take rest and sleep at least 8 hours at night. This will lead to slow but steady weight gain.