Weight gain diet for working men

By  ,  Onlymyhealth editorial team
Sep 21, 2017

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Quick Bites

  • Eat 3 meals a day, plus pre and post workouts.
  • Add calories in at every meal and snack.
  • Get more carbohydrate into your diet.

Your weight is influenced by many bio-chemical and lifestyle-related factors. Everyone has a different rate of metabolism which determines how much calories your diet should include for gaining weight. Moreover, health conditions, age, side-effects of medications and genetical factors also play their part in determining your weight. The diet for weight gain for men is about consuming more calories than burning them but it should be brought about in a healthy way. This cannot be made an excuse for indulging in pizzas or other junk food daily.

Weight Gain for Men

Diet Tips for Weight Gain in Men

  • Choose Nutritious Food – Do not think having burgers and pizzas are a good way to gain weight. They might be high in calories but have empty calories, i.e. they do not have nutritional value. Fruits, nuts, seeds, full-cream milk, ghee and protein-rich foods such as soya. You do not want to touch the other undesirable end of BMI scale. Nutritious foods lead to healthy weight gain.
  • Eat every three hours – Always keep fruits and vegetables with you and have them as snacks every three hours. Banana is one of the most calorie-rich fruits. You should also have an assortment of protein-rich nuts for snacking. Nuts have unsaturated fats which are helpful in weight gain. Use olive oil on your dishes. It helps to protect against heart disease besides being high in calories.
  • Start an exercise regimen – You may be aiming to gain weight but it has often been observed that exercising really improves your metabolism and digestion which is needed to improve your weight. Moreover, your aim is to gain weight in a healthy manner and develop some muscles. Muscle gain for men involves augmenting additional energy requirements with rice, cereals, nuts and fruits such as banana.
  • Have a balanced diet -You need to include the right mix of protein, carbohydrates and fats in your diet. Legumes, tofu and nuts are some protein-rich foods. Rice, potatoes and sweet corn are some carbohydrate-dense foods. You also need to gain some fat which can be done by garnishing your meals with butter, olive oil or cheese. Milk and dairy products are very good source of fat and other important nutrients needed for weight gain.
  • Healthy Eating Habits – You should chew your food to a pulp before swallowing so that saliva is mixed well with it. Do not drink water with your food as it can dilute the gastric juices and prevent the breaking down of food. Drink water an hour after your meals and take at least 3 litres daily.

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  • Ramalingam08 Dec 2012

    Iam a vegeterian and i am 29 now my weight is 53 how to gain muscle and weight

  • Bhima Navale22 Nov 2012

    Hi.., I am 28 and my weight is 52kg and height is 5.3" so please tell me some tips for weight gain.

  • arihant jain07 Nov 2012

    i m 21 and my weight is 53 kgs and height is 6 feet.suggest me vegetarian diet to put on.

  • vijaykumar31 Oct 2012

    i am vijaykumar. my height was 5.11'. and my weight was only 55 kgs. so, suggest me how to increase my weight

  • saahil 30 Oct 2012

    I have a lot of grey hairs... I have died it many a times... I dont want to do it... Is there ne treatmnt available... If yes gve meh a detail info about it... Also suggest sme easy steps which I can do at hme

  • ssaahil30 Oct 2012

    I am a vegitarian...i m 18 yrs old n 165 cm is my height...my weight is 49 kg... Plese suggest me a diet chart to gaim weight...

  • sudhir29 Oct 2012

    i msudhir n 30 year ,my weight is 53 kg my height is 5"10 please suggest me how i put up my weight..........

  • vikram chawla26 Oct 2012

    i m vikram n 26 year ,my weight is 57 kg my height is 5"8 please suggest me how i put up my weight..........

  • deepak singh20 Oct 2012

    after and before how much time we should eat of exercise. pls suggest me.

  • Gokul26 Sep 2012

    Finally i can put on some weight!!! Great piece!

  • maya 19 Aug 2012

    Plz help online bcz My Weight 50 Kg In 20 Years So i Want gain Weight in 3-4 Month Fast And What Any Mediciane For Gain Weigh Fast

  • younus28 Jul 2012

    hello i am 25 year old and my weight is 45 kgs so my body is very very slim . i am so sad plz tell me how my body increase. only in 2 month plz hurry

  • prahlad singh15 Jun 2012

    i am pralad i am 26 year and my weight is 65 kgs height 180 cms my body slim now i want gain my weight. please suggest a tin . on my mail

  • mannu20 Jan 2012

    i m 23 yrs old . my weight is 55 kg.my height is 5.10 .my body is very skinny and thin.my chicks has went to under.i want to gain weight and want to make good health

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