5 diet tips to gain weight over 5 kilograms:

I am 172cm in height and weight at 49kgs I want to gain at least 5kgs more what should my daily diet be and what should I avoid eating?

Weight gain sounds simple for people who want to lose weight, but a person whose weight is low only knows the dilemma he/she is in.



Most of the people think that they can eat anything and everything when it comes to gain weight, however this is only partially true. Yes you need to increase your caloric intake but this doesn’t mean that you can eat or make all the wrong food choices.



The focus is eating right on right intervals. For your height your weight should be around 72 kg if you are a male and 66 kg if you are a female which means you need to gain more than 5 kg to achieve your ideal body weight.



Try the following 5 diet tips and lifestyle modifications to gain weight and achieve your goal -

1. Set all realistic goals and make realistic targets to gain around ½ - 1 kg per week which is easy to achieve. This has to be done by including approximately 6 caloric dense meals in a day instead of 2 - 3 meals.  
2. To include calorie dense foods in the diet it is important to know what the options are - the listed foods are high in calories and other nutrients - nuts and oilseeds are in general loaded with healthy calories, so you can include nuts like almonds, walnuts, pistachio nuts cashew nuts, groundnuts, sesame seeds, poppy seeds or any other nuts or oilseeds according to your choice. Dried fruits are also excellent choice or can be good fillers in between meals these include - seedless black dates, dried figs, raisins and apricots. You can choose a dry fruit milkshake like cashew and fig milkshake is very palatable. Other fruit shake like banana milkshake, mango milkshake and sapota milkshake topped with dry fruits would also be a good choice.
3. Other caloric dense foods include fats, oils, butter, sweets, sugar, jam, and cream. You can include these foods in healthy amounts and ways.
   
   
   
   For example you can choose all the full fat dairy products as they will also provide proteins and other nutrients along with the possible fat in the diet. But say a strict NO to junk foods, processed and excess oily foods.  These foods will be very attractive way to gain weight but once you develop any wrong eating habits then it will be difficult to get away with.
4. Also include proteins along with fats to gain weight; good proteins can be gained from fish, eggs, dairy products, pulses, beans, sprouts, lean meat and poultry.
5. Many people think that exercise is only for losing weight, but sadly this is a myth. Daily exercise can help to increase your muscle mass and tone your fat portion in the body thus improving your body composition. Moreover it also works to improve your appetite and thus your food intake.