For some girls gaining weight is as difficult as losing weight. This is because poor metabolism poses hurdles in one’s weight gain approach. To gain weight, girls must aim to consume more calories than they burn through her daily activities. This does not mean that you can eat anything and everything. You must carefully plan your diet so that you gain healthy weight rather than fat.
Read: Best Strategies for a Quick Weight Gain
A diet chart to gain weight for girls must include three proper meals .i.e. breakfast, lunch, dinner and snacks in between. The idea here is to eat at regular intervals, after every three hours. A girl’s diet for weight gain must include:
Proteins: Protein is compulsory for building up a healthy weight. Having protein is the easiest way to gain healthy weight for girls. Your diet must include dairy products, beans, pulses and other protein-rich food. Milk is rich and an easily available source of protein. Have two to three glasses of milk a day.
Carbohydrates: Increase your intake of healthy carbohydrates. Wheat bread, fresh fruits, brown rice, multi-grain bread, potatoes, dry fruits and fresh fruits such as banana and mango give you good carbohydrates.
Fatty food: To gain weight, a girl’s diet must also include some amount of fatty food. Olive oil, sunflower oil, avocados and oily fish such as tuna and mackerel are some of the sources of fatty food. Make sure that you include them in your diet in low proportions.
Limit alcohol: Make sure that you avoid alcohol and keep a check on caffeinated drinks such as coffee and tea. They only add calories to give you unhealthy weight.
Healthy food options: Steak, chicken, fruits, vegetables, assorted nuts, and cheese are a must for an appropriate weight gain diet of girls. Include whole grains, pasta and multigrain bread in your daily diet.
Healthy snacking: You must switch to healthy snacking habits. A glass of milk, an apple and a handful of nuts could be a perfect snack that can be taken between meals. Take 100 % natural fruit drinks and smoothies instead of sodas.
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