For the majority of people, “envious” is the word that comes to mind for anyone who needs to gain weight. Most people are on the other end of the scale, desperately trying to lose weight.
But for people who struggle to maintain a healthy weight or are trying to gain weight, it can be a real challenge. Reasons for needing to gain weight include health issues, lack of appetite, fueling sports, building muscle, or just trying to overcome skinny genes.
Being a little underweight is not necessarily a problem. If you are comfortable, able to function and exercise, weighing a little less than your ideal body weight is not a problem and studies show it is associated with good health outcomes. However, if you want or need to gain weight, do it the healthy way — which is not about bellying up to an all-you-can-eat buffet.
Eating greater amounts of food and increasing your protein and calorie intake helps in building muscle mass and thus increasing your weight. It is not advisable to gorge on unhealthy trans-fats like fried chips, cookies and processed foods as these will cause obesity rather than building healthy muscle mass. Here is the Pusti Plus capsule for weight gain in a healthy way.
Each capsule contains:-
|Aswagandha ext. (Withania somnifera)||50mg|
|Gokhru ext. (Tribulus terrestris)||50mg|
|Shatavari ext. (Asparagus racemosus)||50mg|
|Vidarikand ext. (Pueraria tuberosa)||50mg|
|Safed mushli ext. (Asparagus adscendens)||50mg|
|Varahikand ext. (Dioscorea tuberosa)||30mg|
|Dalchini ext. (Cinnamomum zeylanicum)||20mg|
|Piper ext. (Piper longum)||20mg|
|Shilajit ext. (Asphaltum punjabinum)||20mg|
|Safed Chandan ext. (Santalum album)||20mg|
|Soya ext. (Glycine max)||20mg|
|Papain (Carica papaya)||20mg|
Indication: useful in gain your maximum weight, increase your body size, increase your energy level & fitness, improve your skin complexion & get glowing skin, increase your appetite
Dosage:One to two capsules twice a day with milk or fruit juice or as directed by the physician.
Calories Count, But So Do Nutrients
Focus on healthy foods to gain weight, because even though you have more leeway with calories, good nutrition still rules.
“Weight gain requires eating calorie-rich but also nutrient-rich foods — not just high-calorie foods with lots of fat, sugar, or empty calories,” says Alice Bender, RD, nutrition communications manager for the American Institute for Cancer Research.
The goal is to choose foods that are packed with vitamins, minerals, nutrients, and calories so each bite is loaded with good nutrition.
“Start with nutritious foods and then wherever you can, enrich the foods with additional ingredients like yogurt, fruit, nuts, and healthy fats,” Escott-Stump says.
Eat Often to Gain Weight
Regardless of why you want to gain weight, eating meals or substantial snacks (think mini-meals) more often is the way to pack more calories into the day.
“Try to eat six times a day, with each meal (or at least three of them) containing protein, starch, vegetable[s], and fat,” says sports nutritionist and Georgia State University professor emeritus Christine Rosenbloom, PhD, RD.
Gaining Muscle Mass
“Athletes who want to bulk up need to add sufficient calories and protein along with proper strength training to make sure they gain weight in the right places,” Athletes to eat protein-rich snacks such as a high-protein energy bar, low-fat chocolate milk, or a protein shake immediately after weight training to give muscles the necessary post-workout fuel.
Dosage: one to two capsules twice a day for at least two months with milk or fruit juice.