BASIC DIET 

(every one should follow)

 Foods for weight gain and their benefits 

1.Homemade protein smoothies

Homemade protein smoothies can be a highly nutritious and effective way to gain weight.

Making your own smoothies gives you full control over the ingredients and can help you boost calories.

Here are a few tasty variations you can try. You can combine each with 2 cups or 470 milliliters (mL) of dairy milk or soy milk if you have lactose intolerance. Both have more nutrients and calories than other milk alternatives.

Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.

Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, whole milk Greek yogurt, and 1 scoop of vanilla whey protein.

 2.Rice

Rice is a convenient, low cost carb source that can be part of a weight gain eating plan. Just 1 cup (158 g) of cooked white rice provides 204 calories, 44 g of carbs, and very little fat (5Trusted Source).

Rice is also fairly calorie-dense, meaning you can obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you don’t feel that hungry or get full quickly.

When you’re on the go or in a rush, you can add 2-minute packs of microwavable rice to other protein sources.

Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual portions, and then combine it with different proteins and fats for varied meals throughout the week. Rice can be a staple food for support…

3.Dried fruit

Dried fruit provides calories, antioxidants, and micronutrients 

You can get many different types of dried fruit, and they all have naturally high sugar content. Since they’re convenient to eat and taste great, they can be combined with a protein source, such as cuts of meat, cheese, or a whey protein shake.

They also mix well with nuts and whole plain Greek yogurt, providing a blend of fats, protein, and other key nutrients.

Dried fruit contains lots of fiber and most of its vitamins and minerals remain intact when dried (19Trusted Source).

Dates are nutritious, full of fiber, and high in antioxidants. They’re also versatile and simple to prepare as a high calorie snack. Just two Medjool dates provide about 130 calories (20Trusted Sources

Foods for weight loss and their benefits

1. Eggs

Eggs are incredibly nutrient-dense and high in protein and fat, which help you feel full.

In a 2020 studyTrusted Source that included 50 people with overweight or obesity, researchers found that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased the participants’ feelings of fullness for the next 4 hours.

Similarly, another studyTrusted Source involving 48 adults found that those who ate a breakfast containing protein from eggs, as well as high fiber foods, reported greater satiety (fullness) than those who ate low fiber cereal and milk.

2. Leafy greens

Leafy greens such as kale, spinach, and collard greens pack fiber and nutrients that can help keep you satisfied and hydrated.

What’s more, leafy greens contain thylakoids, plant compounds that have been linkedTrusted Source with increased satiety and better appetite management.

However, more research is needed on the effects of thylakoids from food sources rather than supplements.

3. Cruciferous vegetables

Like other vegetables, cruciferous vegetables such as broccoli, cauliflower, and cabbage are high in fiber and tend to be incredibly filling.

These types of veggies also containTrusted Source more protein than many other vegetables.

A combination of protein, fiber, and low calorie content makes cruciferous vegetables great foods to include in your meals if you want to lose weight.

 Workout routine for weight gain

10 Weight Gain Exercises You Can Try At Home

Let us now look at the weight gain exercise routine that you must follow and that you can easily do at home. 

S. No. Exercise For Weight Gain How It Helps

1 Push-ups :Targets abdominals, shoulders, chest muscles, triceps and wing muscles.

2 Pull-ups :Primarily focus on biceps and latissimus dorsi.

3 Squats :Help build muscles around the leg and hip region.

4 Crunches :Target abdominal muscles and obliques.

5 Lunges :Target abdominal muscles, hamstrings, gluteal muscles, calves and back muscles.

6 Bench Dips: Focus on triceps, chest muscles and front shoulders.

7 Glute Kickback: Strengthens the buttocks and the hamstrings.

8 Burpees: Great full body workout. Target arms, chest, abs, glutes, quads and hamstrings.

 workout routine for weight loss

1. Cardio

Cardio exercise is any activity that raises your heart rate over a prolonged period of time. Cardio is usually done without equipment, although some exercises are best done with the use of a yoga mat. You may choose to wear a pair of ankle weights for an added challenge and to burn more calories. 

You don’t need to be a runner or own a bike to get in a good cardio workout. You can perform a number of challenging and effective cardio exercises from the comfort of your own home. (If you live in an apartment building and need to be mindful of your neighbors, maybe skip the jumping jacks and opt instead for mountain climbers to get your heart rate up.)

Examples of cardio exercises that are beneficial to include in a weight loss plan include:

 2. Strength training 

Strength training is any activity that uses resistance to increase muscular strength. Strength training usually uses weights, but can be done with bodyweight only for beginners.  If you’re using weights, consider home gym essentials, such as dumbbells, resistance bands, and kettlebells.

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Examples of strength training exercises that are beneficial to include in a weight loss plan include:

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Squats and squat variations (e.g. sumo squat, pistol squat, goblet squat, etc.)

Lunges and lunge variations (e.g. reverse lunge, curtsy lunge, lateral lunge, etc.)

Kettlebell swings

Push-ups

Rows

Bicep curls

Tricep kickbacks

Push press

Lateral raises

High pulls

Planks and plank variations (e.g. side plank, side plank with lateral leg lift, push-up plank, plank with twist, etc.)

Bicycle crunches

Leg lifts

Halos

Chops

Click and watch the videos for more ideas :