I have a desk job and I am thin. I want to gain some weight and health. But I can't take tablets and medicines. Please advise me something to increase my health.
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Hi lybrate-user to gain weight you need to combine a balanced eating pattern with regular physical activity. You should be eating at least 6 small meals a day, rather than sticking to 3 square meals. You could divide it as 3 main meals and 3 snacks. You need to be eating every 2-3 hours. Space out snacks during the day so you don't spoil your appetite. Bread, cereal, rice, whole wheat, dalia and pasta: biscuits, and corn-bread are good sources of carbohydrates. Fruits: dried fruits, fruit nectars, and large quantities of fresh fruits vegetables: include, potatoes, peas, corn in your diet. Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, omelets, nuts, peanut butter, kidney beans, chickpeas will help you gain weight. Include dairy products like milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes. -nuts and seeds make a healthy option for snacks. -roasted channas and peanuts are good -peanut butter on the sandwiches are a great mid-meal choice. -you must know that cereals actually contain some healthy calories. Stay hydrated: drinking plenty of water and other fluids like juices, milk, soups etc, will work in your favour. Do not drink water before a meal and in between the meal as it may make you lose your appetite, thus calorie intake suffers. Sleep: at least 8 hours of sound sleep is a must. Since your body is actually building up muscles, while you rest. Weight gainers have long term side effects.
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Proper high kcal ,high fat with nutritious diet plan is needed.
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Take zinc based supplement to improve your appetite and go for atleast 2 rounds of cleansing diet to flush out ant toxins present in your body.this means to eat only natural fruits and vegetables ,less of carbohydrates and oily foods .u can have plant based proteins but restrict animal proteins for some time. See your intestinal transit time by observing for colour change in the stools by eating beetroot or palak. This will help to know the absorption level of the nutrients in the body and then the diet can be increased
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