When it comes to gaining weight, the most important thing is to do it in the right and healthy way. If you are simply eating more calories without paying attention to nutrients, it can be harmful to your health. In this article, we will tell you about a protein-rich diet that helps in healthy weight gain.
The importance of protein
Protein is an important nutrient for our body. It plays a vital role in building and repairing muscles, tissues, cells, and organs. If you are trying to gain weight, you should focus on protein-rich foods. Protein not only helps the body build muscle, but it also provides energy.
Why is protein important when we want to gain weight healthfully?
Gaining weight requires the appropriate diet. In order to gain healthy weight, you require food that is not merely rich in calories but nutritious. A protein-rich diet makes you strong, increases the amount of muscle mass and fortifies your bones.
When protein is consumed in adequate amounts, the body is able to synthesize muscle tissue, which enhances body composition. Furthermore, protein suppresses appetite so that calorie consumption increases.
Protein-Rich Foods
Let’s learn about some protein-rich foods that you may include in your diet:
Eggs
Eggs are a great protein source. Eggs may be easily integrated into any diet. Eggs have the complete range of amino acids found to be indispensable for muscle building. You may consume eggs boiled or omelet style or even add to salad.
Chicken and Meat
Chicken and other non-vegetarian items contain protein. Taking them facilitates the development of your muscles. But it is better to take grilled or baked rather than fried chicken.
Pulses and legumes
Legumes such as lentils, chickpeas, lentils, kidney beans, and moong beans are a good source of protein. They are ideal for a vegetarian diet. Pulses can be eaten with salads, soups, or rice.
Milk and yogurt
Milk and yogurt include protein along with calcium and other valuable nutrients. You may take them in the forms of smoothies or shakes or plain form for breakfast.
Nuts and seeds
Nuts and seeds like almonds, peanuts, walnuts and chia seeds are rich in protein and healthy fats. They maintain energy levels in the body and help build muscles.
Soy products
Soy products, such as soy milk, tofu, and soy cheese, also contain protein. Vegetarians consume them to meet their protein needs.
The right level of protein
The protein required to pack on the pounds is influenced by body weight, activity level, and goals. As a general rule of thumb, an individual should take in 1.2 to 2 grams of protein per kilogram body weight when attempting to add body mass. Using the 60-kg individual as an example, he or she would require 72 to 120 grams of protein daily.
Some tips related to protein intake
Eat slowly: Digestion might get affected if the food is eaten too quickly. So attempt to chew the food slowly and consistently. This would keep the body able to digest the nutrients appropriately.
Eat at regular intervals: In addition to the three regular meals, take protein-based snacks through the day. This enables continuous nutrient supply to the body.
Hydrate: In addition to eating an increased amount of protein, it is also necessary to consume adequate amounts of water. This will prevent your body from becoming dehydrated and will not harm your kidneys.
Exercise: Gain in weight cannot be done merely by dieting properly, if you want to add muscles then exercising is mandatory. Good exercise will utilize protein to add muscle mass, which would result in gaining weight.
Healthy Weight Gain Diet Plan
Here is an easy protein-rich diet plan which you may follow:
- Breakfast: Milk and fruit shake with oats, egg omelet.
- Lunch: Salad with chicken or paneer, chapati or brown rice.
- Evening snack: Almonds or peanuts, a glass of milk.
- Dinner: Dal-rice, vegetables and tofu
The protein diet is the best way to gain healthy and steady weight. Not only does it provide muscle mass to the body, it enhances the body’s overall health. Moreover, you should also make sure that there is diverseness in the diet so that the body receives the necessary nutrients. A diet rich in protein and regular exercise will not only provide weight to the body but will also get the body strong and toned. So include protein-rich foods into your daily diet and begin the journey towards healthy weight gain!
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