Weight Gain Diet Plan For Skinny People




WHO ARE SKINNY PEOPLE ?



A term which can be taken both in a positive and a negative way. In general Skinny is defined as a very thin person or thing. It can also be briefed as having very little body flesh or fat often unattractive. But being skinny specially for girls is somewhat more adored physique and more prevailing now a days. And same with the boys will go in a negative sense. So, what will be the difference in positivity and negativity of the term Skinny? There is minute line between being skinny and being lean or thin.


Actually, it is defined in a very logical scientific term named BMI.



WHAT IS BMI ?



BMI is a term especially coined to differentiate between the type of skinny - good one or bad one.


Body Mass Index is a number calculated from a person’s weight & height. It doesn’t measure body fat directly but uses an equation to make an approximation. Being BMI either low or high of human body, it has certain disadvantages. If BMI is high then we may suffer from heart disease, high blood pressure or diabetes etc. And if BMI is low then we may suffer from bone degradation, decreased immune system or anaemia etc.



HOW BMI IS CALCULATED ?



BMI is calculated by dividing a person’s weight by the square of their height. But status of BMI highly varies with age. An average calculation of BMI is tried to define by the scientists which is in below table -


BMI Weight Status


Below 18.5 Underweight

18.5 - 24.9 Normal

25.0 - 29.9 Overweight

30.0 and above Obese


With the help of above table we can get an overview of a person’s weight status, although it is an approximation.


Status of BMI also varies widely with the region. E.g.: Status of BMI for Indians will be different at the same value as of Americans. With the help of BMI, we can conclude about our weight status including difference between skinny and thin. But in general skinny means lean & thin which doesn’t provide pleasure in looks. For boys being skinny is really an awkward situation whereas in girls, skinny is being lean & thin only but if it is providing pleasure in her looks then a term is there named ‘Zero figure’ which is somewhat more than skinny.


Now clearly in a sentence we can say that people whose BMI is not as per the norms according to their age and region as well as their looks is also not providing pleasure then they may lie under the category of SKINNY.



DISADVANTAGES OF BEING SKINNY



There are lots of disadvantages of being skinny. People who are underweight or so called SKINNY, typically are not getting enough calories to fuel their bodies. Often, they may be also suffering from malnutrition. Malnutrition means one is not taking in enough vitamins and minerals from one's food.


Malnutrition brings in following health risks-:


Delayed Growth and Development: This is especially true in children and teens whose bodies need plenty of nutrients to grow and stay healthy.


Fragile Bones: A deficiency in vitamin D and calcium, along with low body weight, can lead to weak bones and osteoporosis.


Weakened Immune System: When you don’t get enough nutrients, your body cannot store energy. This makes it difficult to fight illness. It may also be difficult for your immune system to recover after being sick.


Anaemia: This condition can be caused by not having enough of the vitamins, iron, folate, and B12. This can cause dizziness, fatigue, and headaches.


Fertility issues: In women, low body weight can lead to irregular periods, lack of periods, and infertility.


Hair loss: Low body weight can cause hair to thin and fall out easily. It also can cause dry, thin skin and health issues with teeth and gums.Many underweight people are physically healthy.



CAUSES OF LOW BODY WEIGHT



Genetics: If you’ve been thin since high school and it runs in your family, it’s likely that you were born with a higher-than-usual metabolism. You also may have a naturally small appetite.


High physical activity: If you’re an athlete, you probably know that frequent workouts can affect your body weight. However, high physical activity also can be a part of an active job or an energetic personality. If you’re on your feet a lot, you may burn more calories than people who are more sedentary (inactive).


Illness: Being sick can affect your appetite and your body’s ability to use and store food. If you’ve recently lost a lot of weight without trying, it may be a sign of disease, such as thyroid problems, diabetes, digestive diseases, or even cancer. Talk to your doctor about sudden weight loss.


Medicines: Certain prescription medicines can cause nausea and weight loss. Some treatments, such as chemotherapy, can reduce appetite and worsen weight loss from illness.


Psychological issues: Our mental well-being affects every part of our lives. Things like stress and depression can disrupt healthy eating habits. Severe body image fears and distortions can lead to eating disorders. If you’re suffering from damaging emotional issues, talk to your doctor. He or she can help you get the care, assistance, or counselling you may need.


Before preparing a diet plan for skinny People, we should first know who these people are and what problems do they face in their day to day life. Are these people different from the rest of the crowd. It is universally accepted that being too fat or too skinny is a sign of being unhealthy.


Along with that we are currently living in a world where body shaming is a big issue which has been pushing happy and contented people into depression. While earlier we were seeing only fat people being shamed only, which is not a healthy practice either but this phenomenon has pulled skinny people into its garb also.

In the largest study of its kind to date, researchers have looked at why some people manage to stay thin while others gain weight easily. They have found that the genetic dice are loaded in favour of thin people and against those at the obese end of the spectrum.


WHY SKINNY PEOPLE DON'T GAIN WEIGHT SO EASILY ?



1. Higher Hormone Sensitivity: also known as the “Starvation Hormone,” is a protein that tells the brain if you have enough energy stored in your fat cells to complete your normal metabolic processes, such as breathing, circulating blood, etc.


2.Less Sensitivity to Food Cues: There’s a big difference between hunger and appetite. Hunger is the physical need to eat, while appetite is psychological desire to eat.


3. Proper Sleep: A full night’s sleep is crucial to weight loss. A lack of sleep leads to the production or cortisol, a hormone that induces hunger, and makes it more difficult for the body to metabolize carbohydrates and burn fat.


4. Low Set Point: A “Set Point” is the range of fatness or weight that the body is naturally programmed to maintain over time. But set-points can differ for each individual, even for those with the same height and body type. People whose bodies have naturally low set points are less likely to crave food when close to their ideal weight and will barely gain any fat despite over consuming calories.


5. Responsible Food Choices: Weight gain isn’t as much about food quantity as it is food quality. Skinnier people might eat greater volumes of food, but if it’s less caloric and nutritious, than they still won’t gain weight. Eating foods of minimal nutritional value

Many skinny people being ashamed try to take shortcuts to gain weight unlike fat people who have no other option than to work out. Binge eating will never be a good way for skinny people to gain weight. An endeavour like this will increase your body fat and put you in risk of different ailments. It is necessary for you to improve the quality of their diet. The first mantra to gain weight graciously would be to take small healthy meals multiple times a day. Around 6 to 7 small meals a day will be optimum. Eating dairy products like whole milk, yoghurt, and cottage cheese would be great. Try adding something extra to your diet to cheer up your taste buds. For example, almonds with milk or cashew in salad or vegetables or rice. Gradually try increasing portion size. Slowly increase the overall volume of your meal. Try increasing the cereals that you take for breakfast continue the diet for few days and then increase the portions in lunch and dinner gradually. While doing all of this, nutrition should be kept in mind. Whatever you eat should be dense in nutrients. Avoid taking any supplements. The best way to boost your growth will be to eat healthy. Get enough sleep and rest. Sleep is an integral part of normal growth and development. Just keep in mind that you don't lay down to rest just after a meal, it will be detrimental to your motive.


You must exercise. Even if you are underweight, you need to exercise. It will stimulate appetite and will help maintain a level of fitness. It will also improve strength and stamina.

The process would be a failure without a goal. So set weekly goals on how much weight you want to gain. Around half or a kilogram per week would be good.



TIPS FOR WEIGHT GAIN



Add healthy calories: You don’t need to drastically change your diet. You can increase calories by adding nut or seed toppings, cheese, and healthy side dishes. Try almonds, sunflower seeds, fruit, or whole-grain, wheat toast.


Go nutrient dense: Instead of eating empty calories and junk food, eat foods that are rich in nutrients. Consider high-protein meats, which can help you to build muscle. Also, choose nutritious carbohydrates, such as brown rice and other whole grains. This helps ensure your body is receiving as much nourishment as possible, even if you’re dealing with a reduced appetite.


Snack away: Enjoy snacks that contain plenty of protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks, and crackers with hummus or peanut butter.


Eat mini-meals: If you’re struggling with a poor appetite, due to medical or emotional issues, eating large amounts of food may not seem appealing. Consider eating smaller meals throughout the day to increase your calorie intake.


Bulk up: While too much aerobic exercise will burn calories and work against your weight goal, strength training can help. This includes weightlifting or yoga. You gain weight by building muscle.


Before beginning a weight gain program, talk to your doctor: Being underweight may be due to an underlying health problem. It won’t be corrected by diet changes. Your doctor will be able to help you track your progress. He or she will make sure that healthy changes are taking place. Balance is always needed in life for everything. If you are too fat then also that's a problem and if you are too skinny and thin then also there's a problem. Mainly people suffering from certain disease or physical - mental trauma seems to be overweight or underweight. In today's tech-savvy world especially where people are more and more focused on earning money, these types of problems are common. People should always remember that Health is our main Wealth and should work accordingly.


As Gandhi ji quoted:-


Loss of wealth - nothing is gone

Loss of health - something is gone

Loss of character - everything is gone


According to this rule loss of health is affecting our body. We have to take care a lot about our health. There are various ways to be good with our health. Lots of people do different practices for being healthy. Some of them has been mentioned above.


In all this a strict permanent regime of lifestyle plays the most vital role in being fit. Skinny people always have to hear about their bad health. It is very important for skinny people to gain weight not just for their appearance but also to gain their confidence. As it is said that “First impression is last impression”. This line is very broad. Lots of senses may be derived from this very line. You have to work accordingly just for your first impression. In this first impression the very first role is of your physical appearance. Physical appearance should provide pleasure to the person who ever you are meeting. Either it may be an interview, it may be a professional meeting, it may be a family gathering or it may be an event. Your looks or your physical appearance is going to be your first impression people are going to asses you lifelong from it. So, a person should always be good in its looks.

The transformation from skinny to fit can really help one not only in building its muscles but also its confidence.


There are lots ways by which we can gain mass. Various reasons of not gaining mass, we have already discussed. The precautions we should take is also mentioned above. Now the main point is the ways of gaining mass. People do lots of things to gain mass. We’ll discuss here some tested ones. One has to follow very strict regime in one’s lifestyle to gain mass. Types in intake of food, its process of intaking, its amount, its timing, exercises all are very necessary parts to gain mass. Various types of exercises play vital role in mass gaining. Some ancient science also helps in doing so. Lots of exercises has been discovered for gaining mass. As well as exact diet plan is helpful with its exact matching exercise. It’s a complete science of how and what to eat.



WHAT TO EAT TO GAIN WEIGHT ?



How many calories to eat in a day

How to design a meal plan that one can follow

When one should eat


One must understand that eating and sleeping are as important as working out when gaining weight or building muscle. Not getting enough calories or sleep will completely cancel one’s weight gain or muscle build. In fact, if one does just the following things correctly on a workout day, one should successfully see weight gain or muscle gain in couple of days. If, on a given day, you nail a workout but don’t eat enough calories, you risk gaining ZERO muscle mass by the next morning. (You may still gain strength.)


Here's the implication: If you suspect you’ll be unable to eat or sleep enough on a workout day, reschedule the workout to a day where think you will. And, on the days before workout days, get a good night's sleep so you have enough energy to lift heavy weights by the next morning.



Meal Calorie Counts



On workout days, you have to eat enough calories to build new muscle. On non-workout days, you have to eat enough calories to avoid losing existing muscle.

If you don’t reach your bodybuilding diet's daily calorie target, your body converts existing muscle and fat into energy. That means you lose the muscle you gained. In fact, if you measure the circumference of your arm the day after only eating half your daily calorie count, you’ll notice you’ve lost a full workout’s worth of muscle growth. That's the annoying part of building muscle.



Weight Gaining Diet Meals



There is no special "bodybuilding or weight gaining diet." It highly varies from person to person. There's just common-sense nutrition and daily calorie targets. You can follow any diet you want: ketogenic, paleo, whatever. So long as you hit your protein and calorie targets, you're fine.


To consistently reach your daily calorie target, it’s critical to develop a reliable muscle building meal plan based off what I call “core foods.” These are healthy, high-calorie foods you should stock in your kitchen to form the basis of every meal:


If your day's target is 2,000 calories, and you’ve chosen to eat the majority of your calories from brown rice (200 calories per can), that’s 10 cups of brown rice to eat. In practice, I'd vary it up a bit so you balance your nutrients. For most people, the intersection of ease, price, and taste makes brown rice, sweet potatoes, and oatmeal the go-to muscle building core foods.



How much water should one intake ?



The common workout advice is that you should drink 2.5-3 litres per day, but the research shows there's actually no benefit to chugging back water all day. Just like you get protein from the normal foods you eat you also get water from your food. So even if you're required to get 2.5L daily, you wouldn't have to drink that entire amount. Research hasn’t reached a consensus on exactly how much water we need, but a rule of thumb is to drink two cups at breakfast, lunch, and dinner. Two notable exceptions are if you live in a hot climate or sweat a lot, in which case you should be diligent about getting enough water to avoid dehydration. To repeat, for the purposes of bodybuilding, I have found no evidence that there’s a specific daily water intake that will benefit your gains.



Meal Timing



To make proper meal timing convenient for you schedule, try to schedule your workouts near breakfast, lunch, or dinner. If you eat very light breakfasts or skip breakfast altogether, avoid working out in the morning. Wait until after you’ve had a big lunch or dinner.

In conclusion we can say that proper meal with proper workout and strict regime of lifestyle is helpful in gaining weight. All of these are equally important. Means if we skip any one of them then it may create hassle in gaining mass. All should be done under expert guidance.


Hope this article is useful for all the skinny people to gain mass and improve their overall personality which is going to help in their entire life either personal or professional. Now down below i am providing an average diet plan for all skinny people so that they can gain weight easily in months. But if you want customized diet plan than according to your schedule or your references feel free to CONTACT me & your customized diet plan will be provided to you within 48 HOURS.




MEAL ONE (BREAKFAST)


- A glass of milk with 1 banana (MIXED).

OR

- A glass of mass gainer shake (IF YOU ARE USING)

- Oatmeals without milk.

- A cup of dry fruits/nuts

- 3 - 4 Boiled eggs with yolks





MEAL TWO (LUNCH)


- Boiled potatoes/ Boiled chicken breasts/ grilled fish

- Brown rice.

OR

- White rice (IF YOU ARE TOO SKINNY)

- Beans & legumes.

- 1 - 2 banans.





MEAL THREE (PRE-WORKOUT)


- 1 - 2 bananas.

- A cup of coffee.





MEAL FOUR (POST-WORKOUT)


- 3 - 4 Boiled eggs with 1 full egg yolk.

- Milk with 1 banana (MIXED).

OR

- Mass gainer shake (IF YOU ARE USING)





MEAL FIVE (DINNER)


- Sweet potatoes/ Boiled potatoes/ Paneer in olive oil or avocado oil.

- Boiled Broccoli.

- Brown rice.

OR

- White rice (IF YOU ARE TOO SKINNY).

- Smoothies/ watermelon Fruit Juice.





MEAL SIX (BEFORE BED)


- Sweet lime soda

OR

- Ice-cream

OR

- A glass of milk.



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MUSCLE BUILDING - CORE STRENGTH - DIET PLAN - STRETCHING

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