In today's era, where a large section of people are struggling to reduce their increasing obesity and excess fat, on the other hand, there is a large number of people who are struggling with the problem of their extremely thin body and being underweight. When a person's body becomes so weak that the ribs and bones become clearly visible from outside, clothes of the preferred size are seen hanging on the body and one starts feeling tired after doing even the slightest effort, then this condition badly affects the self-confidence of the person. According to health experts, abnormally thin body is not just a matter of beauty, but it is a clear indication that the body is not getting adequate nutrition, essential vitamins, minerals and energy as per its daily requirement. Due to lack of nutrients, immunity also starts weakening, due to which seasonal diseases and infections quickly engulf the body. Kamini Kumari, a well-known clinical dietitian from Noida-based Diet Mantra Clinic, while giving important medical advice on this situation, says that in order to gain weight, many people start resorting to mass gainers containing chemicals, harmful steroids or unnatural supplements sold in the market, which later cause huge damage to the liver and kidneys. At the same time, some people start eating junk food, fried food and sweets indiscriminately, due to which weight does not increase but unhealthy fat starts accumulating around the stomach and there is a risk of cholesterol increasing. The dietitian explains that healthy and sustainable weight gain does not just mean filling the stomach or eating large amounts of food. For this, a scientific 'Calorie Surplus' approach has to be adopted, in which approximately 300 to 500 calories more than the energy expenditure of the body is provided through the diet in the form of balanced proteins, complex carbs and healthy fats. If you also want to get rid of the skeleton-like body and increase muscle mass in a healthy way, then immediately include these nutrient-rich foods in your daily plate. Classic Combination of Banana and Full Cream Milk: The Most Effective Formula for Energy and Muscle Development In traditional Indian diet and sports nutrition, the combination of banana and milk has always been considered the surest solution for weight gain and physical strength improvement. According to dietitian Kamini Kumari, whenever it comes to increasing body mass in a natural way, banana remains at the top position. Banana is a highly digestible fruit which is a natural storehouse of easily digestible natural carbohydrates, fructose and huge amount of calories. Along with this, the potassium present in it controls the contraction of muscles and prevents cramps during workout. When banana is consumed with full cream i.e. creamy milk, it provides high biological value protein and healthy fats to the body. Individuals wishing to gain weight rapidly are advised to have 2 to 3 ripe bananas with a large glass of lukewarm full cream milk daily in the morning breakfast or immediately after light exercise in the evening. If you want to make it more nutritious and tasty, you can prepare a high-calorie banana shake by mixing 2 bananas, a glass of condensed milk, a teaspoon of honey and a little cardamom powder in a mixer. This shake improves the metabolism of the body, provides about 400 to 500 extra calories to the body immediately without putting heavy pressure on the digestive system and by consuming it continuously for a month, the toned body becomes clearly visible. Make dry fruits and nuts a part of daily routine: A treasure trove of micronutrients and healthy fats. Nuts and dry fruits are considered to be the most dense energy source to nourish a weak and lean body. Dry fruits like almonds, cashews, walnuts, raisins and figs may seem small, but they are rich in monounsaturated and polyunsaturated fatty acids, plant-based proteins, dietary fiber and antioxidants. Often thin people lose their appetite very quickly and are unable to eat heavy food in one go. For such people, nuts work like a boon, because even by eating a handful of dry fruits, the body easily gets hundreds of calories and omega-3 fatty acids without making the stomach heavy. According to the dietician, to speed up the process of weight gain, 5 to 6 almonds, 2 dried figs and 10 to 12 raisins should be soaked in clean water at night. By consuming these soaked nuts on an empty stomach the next morning, their nutrients are absorbed very quickly in the body. The natural sugars and iron present in figs and raisins increase hemoglobin levels in the blood, which improves appetite naturally. Apart from this, whenever you feel a little hungry during the day, eating a handful of roasted cashews and walnuts as a snack provides healthy fat to the body, which nourishes the weak organs from within and increases the glow of the skin and the density of the muscles. Peanut Butter and High-Protein Foods: The Perfect Way to Build Strong Muscles by Strengthening Weak Bones If you want your weight not to increase only in the form of fat but also to strengthen your muscles i.e. lean muscles, then you will have to increase the proportion of high-protein elements in your diet. In this direction, peanut butter is a very cheap, accessible and extremely effective option. Peanut butter is high in protein, healthy calories and heart-friendly unsaturated fats. Eating two tablespoons of pure peanut butter daily spread over whole wheat bread, traditional wheat bread or a fruit smoothie easily provides the body with about 200 additional calories and 8 grams of pure protein. Along with this, boiled eggs, chicken and fresh fish are the best sources of protein for non-vegetarian people. The egg yolk (yellow part) contains healthy fats and vitamins, while the white part contains pure albumin protein. For vegetarians, paneer, tofu, soya chunks, sprouted moong, kidney beans and thick pulses are considered essential for rebuilding muscles. The dietitian explains that when the body gets enough protein from food, the weakened muscle fibers start getting repaired, due to which the bone structure gets covered and the body starts looking full and well-built. Full cream milk, pure ghee and fresh cheese: get sustainable bodybuilding with the traditional diet of Indian kitchen. The importance of dairy products in Indian traditional diet is not only religious or cultural, but is linked to overall physical health. Full cream milk, fresh homemade paneer and pure desi cow ghee are the ingredients that nourish all the seven dhatus (rasa, rakta, flesh, fat, bone, marrow and shukra) of the body. The casein and whey proteins present in dairy products get digested slowly in the body and provide continuous nutrition to the muscles, while the calcium and phosphorus present in them increase the density of weak and thin bones and strengthen them from within. Consuming at least 50 to 100 grams of raw cheese daily in lunch and dinner proves to be very beneficial in weight gain diet. Apart from this, eating one to two spoons of pure desi ghee on dal and hot rotis in lunch improves intestinal health and helps in smooth absorption of fat soluble vitamins (like Vitamin A, D, E and K) in the body. Drinking a glass of lukewarm full cream milk mixed with a little turmeric and a pinch of Ashwagandha powder before sleeping at night helps in getting deep and restful sleep, relieves stress and speeds up muscle recovery. Along with proper nutrition, 30 minutes of light strength training daily and drinking adequate amounts of water can lead to healthy and positive weight changes in just a few weeks.
