Continued Take It Slow When it comes to adding pounds, you've got to be patient. This diet plan I've made after stuggling with so many diets and ended up with our own indian diet plan. I'm sure you'll reach your goal weight just stick to diet plan with exercise and plenty of water intake to yourself hyderated. Am 27 years and weigh around 78 KGS. You may gain more per month, but it will be a mix of muscle and fat.
Michael Basham, a retired professor and psychologist from Boulder, CO, discovered that firsthand. He's trying to gain the 30 pounds he lost while he recovered from complications of back surgery. So far, he's 10 pounds away from his goal of Larson says there's nothing wrong with the go-slow approach.
Your first step to put on the pounds: Swap out the foods you already eat for higher-calorie versions. Get rid of anything that's "fat free," Larson says. Make your own salad dressing with healthy oils, rather than buying them ready-made. Bid farewell to products that have "light," "diet" and "low-cal" on the label. Eat higher-calorie breads, and choose bagels over toast or English muffins. Also put fatty fish, like salmon, on your dinner menu.
It's higher in calories and has healthy omega-3 fatty acids. Eat desserts that have a lot of nutrients , like frozen yogurt, oatmeal cookies, zucchini bread, and pumpkin pie. Review your fridge and cabinet, and track your eating for a few days to see what else can be replaced with high-calorie options. Though you may not take in the target number of daily calories at first, you should eat three meals a day and snack in between and after dinner, no matter what.
Make sure that your snacks are small enough that you'll be able to eat again at your next mealtime. Not 12 to 16 ounces like we see at smoothie shops. Eat foods that pack a lot of calories -- and nutrients of course -- into a small space. Dietitians call these "calorie-dense. They're high in fiber and protein and have about to calories per ounce.
Seeds, such as sunflower and pumpkin, also cram a lot of calories into a few bites. They make a great snack. Fruit with 1 tbsp natural peanut butter. Egg Salad on 2 whole-wheat pitas.
After Dinner Snack Macros: Protein Shake peanut butter smoothie. Meal Replacement Shake Mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 tbsp flax oil. Sweet Potato or yam. Collard Greens or swiss chard. Sandwich 2 slices grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato. Waffles Oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein.
Cook in a waffle iron, or flat in a skillet like a pancake. The key to achieving and maintaining a healthy weight isn't about short-term dietary changes.
It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. Check out the Rethink Your Drink page for an easy way to cut calories. Find out if you are at a healthy weight; BMI and waist circumference.
How to balance the calories you consume with the calories your body uses; also includes a video. Skip directly to search Skip directly to A to Z list Skip directly to navigation Skip directly to page options Skip directly to site content. Enter Email Address What's this?