articles on weight reduction have been very informative. I however
am very eager to gain weight and have been advised to drink honey
and milk early in the morning and at bedtime. Will this help? Can
you please advice me on how to put on weight and build a strong
physique.I am very aware that there is a group of you out there
who are painfully thin and painfully trying to gain weight without
much success. Believe me it is more difficult to gain than to lose
weight. But we have been successful so here are some tips.
My first advice
would be to have yourself dewormed. If you have not done this in
the last 6 months do it tonight. You just have to swallow a single
capsule at bedtime. The next step is to check if you are anemic.
Examine your tongue, lips and finger nails to see if they are bright
pink or reddish pink in co lour. If it is pale, whitish pink then
you may have to take an iron supplement for 3 months. You may consult
your family physician on this matter.
Now for the
diet. The first point to be understood is that we don’t want
to become fatter but we want to build up the muscles and tissues
of our body so that we become stronger and feel and look healthier.
This is not achieved by eating more and more fatty foods like large
amounts of ghee and butter being added to all the meals. Also it
is not advisable to indulge in ice cream and chocolates daily. This
only increases the amount of fatty tissue in the body and pimples
on the face.
On the other
hand one has to become very aware of the nutrient content of foods
and learn to combine them properly at every meal. For healthy muscle
and tissue building one requires proper amounts of carbohydrate
and protein rich foods. Carbohydrates are all starchy and sugary
foods. The main source of carbohydrates should be whole cereals
like whole wheat, corn, ragi, jowar, bajra and rice. Besides this
vegetables and fruits also give us carbohydrates.
are to be eaten in combination with protein foods. They are dhals
and pulses (channa, rajma, moong, etc) nuts, milk and milk products-curd,
cheese, paneer. Eggs and chicken, fish and meats. Each meal should
be a combination of cereal items and proteins foods e.g. bread and
egg, bread and milk or bread and cheese. Wheat, oats or ragi porridge
with 1 glass milk or 1 glass thick buttermilk. Cornflakes and milk.
Stuffed roti with curd or a glass of milk. Only bread and butter
or only bread and jam is wrong. Only roti and tomato chutney or
roti and sabji (vegetable) is wrong.
and sugar is not as good as idli and sambar. Please guide children
to make the right combinations so that they gain weight properly.
For lunch and dinner only chapati and sabji or only lime rice or
vegetable noodle is not right. The protein item is missing. Chapati
and sabji must have dhal, or an egg or non-veg with it and some
curd too if possible. Channa, rajma and moong or horse gram are
good substitutes for dhals.
Those who carry
packed lunches must make an effort to eat properly. Here is the
ideal lunch or dinner. Half to one cup dhal, half to one cup vegetable,
( palya/sabji) and 1-2 piece chicken or fish or 1 glass butter milk
or curd and 1-2 cup rice or 3-4 chapati and 1 cup salad.
last secret to weight gain is to increase all quantities at all
meals or snacks regularly. e.g. If you now eat 3 slices bread start
to eat 4 and build up to 5. If you now eat 1-cup rice try 1 and
a half-cup and then 2. If you now eat 2 biscuits try to eat 4. You
have to be very regular and consistent to see result. Never miss
a meal! Do this for three months to gain 5 to 6 kgs.
Milk is very
important for weight gain so try to have1 Cup on rising, 1C at teatime
and one at bedtime. Also please ensure that you drink 8-10 glasses
of water daily. Bananas, other fruits, raisins and dates may be
eaten liberally, when ever possible.
for 20-30 minutes a day improves circulation and stimulates appetite.
Those working out in a gym must be careful not to over work themselves.
Do not exceed 30-45 minutes workout.