Diet chart to increase weight

hi, i am 27, 5ft 9inch tall has 50 kg. please give diet chart to increase weight up to 64-65 kg. I\'m suffering from acidity.
(October 19, 2011)

What fat foods make you gain weight?

Sweets rich in sugar and clarified butter top the high calorie foods chart. Dry fruits with milk, when consumed on a daily basis, help you gain weight better and faster. Snack often, not on junk foods but on cheese sticks, yogurt, muffins and breakfast bars. Include high saturated fats in your cooking oil like coconut oil instead of low saturated fats for faster weight gain. Moderate exercise is preferred over brisk and aerobic exercise to increase body weight. Always consult a dietitian before adding high calorie and fatty foods to your diet. While these may up your calorie intake and lead to weight gain, they may not always be a healthy option.

Which high-calorie foods are recommended for underweight people?

Does protein rich diet guarantee weight gain?

How nutrients help to increase body fat in women?

You can increase the intake of minerals to gain fat. This fat gained, will be healthy fat that will only benefit you in the long run. Minerals are an important part of the human body, therefore when one is attempting to gain weight, getting the right minerals in good quantities becomes important. Minerals are important to form bones, provide building blocks for muscles and regulate cell metabolism. The main minerals needed by the body include calcium, iron, copper, manganese, potassium, zinc and of course, sodium chloride.

Zinc is an important mineral that improves the immune system and maintains metabolism in the cells. It is also useful for increasing women's weight naturally. Zinc can be found in high-protein items like shellfish, dairy products like cheese, eggs, meat, and high-fiber grains like wheat germ. You can also take multivitamins that help your body to absorb fat better. There are even zinc vitamin supplements but it is always most beneficial to take zinc in the natural form. Many popular diets suggest that adding zinc to your diet helps put on weight.

Are weight gain supplements healthy?

These weight gain supplements come in different forms like powders, pills, capsules and energy bars. There are many dangers of supplements used to increase body fat. These weight gain supplements may also contain different types of fillers. Such fillers are not always healthy and may introduce toxins in your body. If the proportion of these harmful fillers in weight gain supplements is large, then their consumption can severely affect you. These supplements are not regulated by any authority, and you are required to do your own research before taking weight gain supplements. If you eat proper nutritious food, you will not need a weight gain supplement.

Weight Gain Diet Chart

Obesity is one of the most common problems faced all over the world and the fact that a number of people are under the impression that the most negative aspect about the condition remains in the effect it has on the aesthetic appeal of the individual shows that there is a lot of misinformation floating around. The condition, however, has a number of more serious complications if not kept in check in the initial stages of its development. Obesity plays a huge role in the development of a number of life threatening conditions such as heart failure, chronic respiratory illness as well as cholesterol and blood pressure problems. The fact that a number of us lead very hectic and busy lifestyles means that there is a regular reliance on fast foods such as burgers and hot dogs. While they are undoubtedly very tasty these foods do not contain any of the nutrition or vitamins that our bodies require to perform optimally. Instead, they are packed with a number of empty calories that, unlike normal calories that serve to generate energy, are simply converted into fat and stored in the fat tissue of the body upon consumption. There are two main factors that contribute to the development of obesity – an unhealthy diet as well as a lack of physical exercise. The unhealthy diet aspect, we have already touched on with regard to the over indulgence of fast foods. Exercise is a very important part of the chain because of the fact that it is the exercise that burns the additional fat cells contained in our bodies and the process sees these fat cells drained out of our bodies through sweat. Moreover, regular exercise also helps convert all the excess weight into muscle, thereby giving you a more defined physique. It is important though, to understand that both aspects – proper nutrition as well as adequate exercise, should be performed in conjunction with each other for an individual to experience the maximum effect of weight loss.

Because of the fact that obesity is such a growing concern all over the world, there are a number of diet charts and other exercise plans that have been developed over the years to create the weight loss program that appears to have maximum output. Calorie counting is an important aspect of any diet chart. Calorie counting is based on the action plan of consuming the appropriate number of calories to ensure that your body is not starved of energy to carry out the daily tasks, and then exercise in order to burn off a little more calorie content of the body to ensure that you slim down regularly over a period of time. This method does not expose the body to the many dangers that are noticeable when a person decides to crash diet. Crash dieting simply cuts off any nutrition from the body – causing some of the hormones to jump in levels – which could possibly cause a lot of internal damage. Instead, following a well worked calorie counting plan is known to be one of the best methods of weight loss.

Understanding weight loss and diet charts means understanding which foods and food groups are beneficial for your body. One of the hardest aspects for people to cope with is the amount of mental focus when it comes to dieting and being able to successfully restrain yourself from indulging in any desires – no matter how tempting. Most people will usually see their spirit break after a few days to a few weeks and give up on the diet plan altogether.

Although much of the focus is on obesity, one should not ignore that the other end of the scale – malnutrition is equally very dangerous and prevalent - especially in the developing and underdeveloped nations of the world. There are a number of diet charts to increase weight as well as diet charts to lose weight that can be found easily on sources such as the internet or even the books in the healthy living section of your local bookstore. Most healthy diet charts will be based around the same set of principles where they will ask you to consume a certain amount of vegetable, grains and fruits in order to ensure that your body gets the right blend of vitamins, nutrients and minerals to optimize its performance depending on the kind of lifestyle you lead. To elaborate on this point, it is only obvious that someone that works as a librarian will need to follow a totally different consumption plan than someone that works on an oil rig. As a result, it is highly recommended that you approach a good dietitian in your area and ask him or her to draw up a diet plan that is customized for your daily schedules as well as the foods that are easily accessible to you. While a number of people will simply say that you stop eating meat, it is important to understand that certain meats are actually good for you.

For instance, while excessive indulgence in red meat is known to be harmful, white meats such as poultry and fish contain a number of very beneficial ingredients including omega 3 fatty acids that will actually aid in the weight control. Another factor that should be heeded before diving head on into a diet plan is the fact that it is important to consult a doctor before starting out with your diet plan in order to get a better understanding of the health of your body and its ability to cope with the additional stress that it is going to be placed under. Most weight gain diet charts will also abide by the same rules when it comes to the kinds of foods you eat as the harmful ones are still harmful no matter whether your objective is about putting on or losing weight. When choosing to put on weight, protein intake will usually be much higher though, and it is highly recommended that you also perform a lot of exercise in order to ensure that the content is converted into muscle to provide definition and shape to the body.

The body weight of an individual is determined by a number of different factors. The factors out of control of an adult individual include the weight of bones and organs in the body. The two factors within the control of the individual are the amount of muscle and the amount of fat that is present in the body. The height of an individual is used to determine the body mass index of the individual. The body mass index is used to give some idea as to how heavy the individual is and what the normal weight is for the height and weight of the individual. This index is used to determine whether an individual is overweight or underweight.

It should be noted here that both excess and deficient weight levels are harmful to the health of an individual. A person who is too thin will suffer from health problems just as a person who is overweight. This is why it is important to have a weight gain diet chart to help such an individual achieve his or her normal weight. Another important point to note is the quality of nutrition given to the individual to raise his or her weight. The nutrition afforded to the individual should be fresh and healthy. It is possible to put on weight quickly using fatty foods and junk food but these options are unhealthy. A weight gain diet chart will help the individual consume a range of foods that are required for the maintenance of an individual’s health. Most individuals who are underweight do not consume enough food and almost certainly do not consume enough vitamins and minerals that are essential for various body functions. If the individual is eating normally and is chronically underweight, then there may be some medical condition that is causing the individual to fail to put on weight. In this case, a diagnosis should be sought by conducting various tests for illnesses, diseases and parasitic infestations of the digestive system.
 
As with weight loss, weight gain must be conducted using a weight gain diet chart as well as an exercise plan. In the case of an individual who is overweight, long periods of exercise will burn fat which is helpful to the cause of reducing weight. In the case of an underweight individual, food consumption will be raised as per the diet chart to gain weight. At this time, the individual must exercise to build up muscle mass. This can be done using many exercises like weight lifting, pushups and sit ups. In this case, the aim is to exercise for short periods of time with high intensity workouts. This helps developing muscle without burning fat and only the food that has recently been consumed will be burned. Because muscle mass is both healthier and denser than fat, it is preferred over weight put on in the form of fat. The development of the individual’s physical condition will also help to improve all the various attributes of the individual’s health. A weight gain diet chart must contain healthy oils and fats and not hydrogenated oils.
 

A person can be underweight due to inadequate intake of calories or some underlying illness. Remember the following points to increase your weight -
• Have small frequent energy dense meals in the whole day. Take at least 5-6 meals in a day.
• Improve eating habits and focus both on quantity and quality of food you consume.
• If you are not gaining weight due to some underlying medical condition like anorexia nervosa then identify that first and treat it.
• Include foods like nuts and oilseeds, high carbohydrate foods, milk and milk products, pulses, sprouts, eggs, chicken, fish or meat in your daily diet.
• Regular exercising will also help to build muscles.
For acidity remember the following tips -
• Avoid starving or keeping large gaps between your meals and avoid over eating.
• Also avoid oily foods, too spicy foods, strong tea or coffee. Don’t have tea or coffee alone (even if it is mild); at least eat a couple of crackers to avoid acidity.
• Eat meals at least 2-3 hrs before sleeping hours and relax and sit after eating a meal (avoid lying down immediately after a meal).
• Avoid taking any kind of stress, mental or physical as far as possible as this would worsen your condition. 
• Completely avoid alcohol, smoking and tobacco.

Read information on daily diet plan