What do I need to eat to gain weight?

To gain weight you need to eat at least three times a day. If the prospect of eating too much makes you nauseous, you can eat smaller meals six times a day. Take a diet that is high in protein and carbohydrates, with moderate fat and avoid large amounts of fiber. Protein: Your diet needs to have a good amount of energy-dense protein, which can be found in milk, butter, ghee, cheese, yoghurt, pulses, soya products, nuts seeds and cereals. Protein helps the body to repair itself and strengthens the immune function. It also helps the body to recover from illness. Look for sources of protein that are soft and don’t have too much fiber, like dairy products and soya. Peanuts, hazelnuts, cashew nuts, soy products and the full range of dairy products are excellent sources of protein, as are pulses, lentils, beans, whole meal bread and rice.

Carbohydrates: The glycemic index rates carbohydrates according to the effect they have on our blood glucose and insulin levels. Carbs that produce the smallest fluctuations in our blood glucose and insulin levels reduce the risk of heart disease and diabetes and help us to remain healthy in the long term. Eat more wholegrain bread, breakfast cereals made from bran, barley or oats, fruits, vegetables, basmati rice, pasta, noodles, etc. Reduce the quantity of junk food and processed food in your diet, which usually have a high glycemic index.

Fat: For gaining weight and for proper utilization of the protein, you also need to increase the energy content in your diet. The most concentrated form of energy is found in fat and sugar, though consuming too much of either of these can be harmful for your health. Vegetable oil can be a rich source of energy.Walnuts, almonds, pistachios and sunflower seeds are loaded with protein and fat, though they may be quite expensive. Even if you consume small quantities every day, it will help to speed up weight gain. A supplement that includes vitamins and minerals can help you make up for any deficiencies in your diet. Also, remember to drink plenty of water every day to stay properly hydrated.

What are the effects of alcohol and smoking on my weight?

Alcohol is a good source of energy and it may stimulate your appetite, but there is no need to start drinking if you are not already a drinker. Alcohol is best consumed in moderation and most people end up drinking too much, which is harmful for their health. Smoking can suppress the appetite and boost the metabolic rate, which makes smokers lose weight. It has been proved that smoking is injurious to the health. Giving up smoking is good for your health and will also make you gain weight.

What effect do fat and sugar have on my health?

Remember that a diet with too much fat and sugar can be harmful in the long term. Too much fat can lead to heart disease and too much sugar can cause diabetes, by the time you reach middle age. Fat and sugar are best consumed in moderation, together with a balanced diet, which includes plenty of fruits and vegetables. A balanced diet and moderate exercise can help to prevent high blood pressure, heart disease and diabetes.

Will exercise make me lose weight?

You can try weight training, depending on your age, physical condition and the advice of your doctor. Stick to basic compound movements, bench press, squat, deadlift, etc. Fewer repetitions with moderate weights will help you to gain weight. Too much aerobic exercise may well have the opposite effect and could result in weight-loss. However, a minimum level of aerobic exercise is essential to maintain good health. Choose an activity that you enjoy, like walking, swimming, cycling, badminton, etc. Drink plenty of water when you exercise. Yoga and meditation can help you to relax and keep stress under control. As long as you are healthy, don’t be self-conscious about being too thin. With time, patience, and persistence you can achieve your desired weight.