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Health Tips
To gain weight at night, you have to consume high calorie and nutrient rich foods.
Some great options for dinner at night:
1. Protein:
❂ Chicken or Fish (100 grams): This is a good source of protein and also contains healthy fats. 170-200 calories, 25-30 grams protein, 5-10 grams fat
❂ Dal or Rajma (100 grams): It is a good protein source and also contains fiber. 120-150 calories, 20-25 grams protein, 5-10 grams fiber
❂ Eggs (100 grams): It is a good source of protein and also contains healthy fats. 70-80 calories, 6-7 grams protein, 5-6 grams fat
❂ Paneer (100 grams): It is a good source of protein and calcium. 260-300 calories, 20-25 grams protein, 20-25 grams fat
Health Tips for Weight Gain
2. Healthy Fats:
❂ Avocado (1/2): It is a good source of healthy fats, fiber and vitamins. 160-200 calories, 10-15 grams fat, 5-10 grams fiber
❂ Nuts and Seeds (30 grams): This is a good source of healthy fats, fiber and protein. 150-200 calories, 10-15 grams fat, 5-10 grams protein
❂ Olive oil (1 tablespoon): This is a good source of healthy fats. 120 calories, 14 grams fat
3. Carbohydrates:
❂ Oats (1/2 cup): It is a good source of fiber and protein. 150-200 calories, 5-10 grams protein, 5-10 grams fiber
❂ Millet (1/2 cup): It is a good source of fiber and protein. 120-150 calories, 5-10 grams protein, 5-10 grams fiber
❂ Banana (1 medium): It is a good source of potassium and fiber. 100-120 calories, 1-2 grams protein, 3-4 grams fiber
Health Tips for Weight Gain
How much should you eat at night:
❂ 25-30% of your daily calorie needs: If you consume 2,000 calories a day, you should eat about 500-600 calories at dinner.
❂ According to your hunger: If you are less hungry, eat less. If you are hungry, you can eat a little more.
❂ Eat slowly and chew thoroughly: This will help you know when you are full.
Some important points:
❂ Eat food at least 2-3 hours before sleeping: This will give your body time to digest the food.
❂ Avoid junk food: Junk food is high in calories and also has less nutrients.
❂ Keep drinking water: It is important to stay hydrated.
❂ Exercise regularly: Exercise will help you gain weight and strengthen your muscles.
It is also important to keep in mind that just changing the diet is not enough to gain weight. You will also have to make changes in your lifestyle, such as getting enough sleep and reducing stress.
Finally, if you are changing your calorie intake to gain weight, it is important that you talk to a doctor or dietitian. They will help you make a perfect plan which can be very effective for your goals.
Health Tips for Weight Gain
Here are some other foods that can help with weight gain at night:
❂ Milk (1 cup): Milk is a good source of protein and calcium. Drink one hour before sleeping. 150-200 calories, 8-10 grams protein, 8-10 grams fat
❂ Curd (1 cup): Curd is a good source of protein and calcium. Eat with dinner and do not drink milk after that. 120-150 calories, 8-10 grams protein, 5-10 grams fat, several probiotics
❂ Peanut Butter (2 tbsp): Peanut butter is a good source of protein and healthy fats. Eat in the evening. 190-200 calories, 8-10 grams protein, 16-18 grams fat
❂ Chocolate (100 g dark chocolate: Chocolate contains calories and healthy fats. Can be eaten one hour after meals. 500-600 calories, 5-10 g protein, 30-40 g fat (Note: Consumption of dark chocolate Do it in small quantities)
❂ Honey (1 tablespoon): Honey contains natural sugars and calories. Consume it with milk at night. 60-70 calories, 17 grams carbohydrate
Food Combination Tips:
❂ Chicken or Fish + Brown Rice + Broccoli: This combination provides protein, healthy carbohydrates and fiber.
❂ Dal or Rajma + Brown Rice + Green Vegetables: This combination is a good source of protein, fiber, vitamins and minerals.
❂ Egg omelette + whole wheat bread + avocado: This combination provides protein, healthy fats, fiber and vitamins.
❂ Paneer curry + chapatti + curd: This combination is a good source of protein, calcium, fiber and probiotics.
Remember:
It takes time to gain weight. Be patient and keep eating right.
It is advisable to talk to a doctor or dietitian before making any major changes, especially if you have any genetic health conditions.
Hope you found this information useful!
It's important to remember that gaining weight takes time. Be patient and keep eating healthy.
