HOW TO INCREASE WEIGHT NATURALLY | NO SUPPLEMENT | INDIAN FOOD ONLY | SARTHAK VERMA FITNESS
Channel: Sarthak Verma Fitness
Date: 15/12/2020

HOW TO INCREASE WEIGHT NATURALLY | NO SUPPLEMENT | INDIAN FOOD ONLY | SARTHAK VERMA FITNESS 

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WATCH MY LATEST VIDEO'S HERE 👇 

https://www.youtube.com/channel/UCvKt5eQFt1EVarlgNcLEKcQ 

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Calorie Count App Link :-

https://play.google.com/store/apps/details?id=com.myfitnesspal.android 

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1. Eat plenty of fruits and vegetables 

Fruits and vegetables are among the most important foods for supplying the vitamins, minerals and fibre our body needs for good health and normal immune function. 

We should aim to eat at least 5 portions (equivalent to around 400g) of fruits and vegetables every day. 

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2. Choose whole grains over refined grains 

Whole grains, unlike refined grains, maintain most of the structure of the grain, keeping the layers that hold the vitamins, minerals and fibre. In addition, whole grains also provide an important source of carbohydrates which give us energy and can help us feel fuller for longer periods. 

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Lean Proteins 

Lean proteins are lower fat options that provide high amounts of protein, making them protein dense. Lean proteins also tend to be lower in saturated fat. 

The best lean proteins include: 

Egg whites 

Chicken breast and other poultry 

Turkey 

Whitefish like tuna, cod, basa, and mahi-mahi 

Shrimp and other shellfish 

Grass-fed beef and steak 

Wild game meats like elk, venison, and bison 

Low-fat yogurt, cottage cheese, milk and cheese 

Vegan proteins 

Vegan protein can be tricky since they also tend to be a significant source of plant-based fats or carbs, making them naturally less protein dense than animal-based options. The best high protein vegan foods, providing the most amount of protein per calorie, include: 

Tofu 

Tempeh 

Peas 

Beans  

Lentils 

Veggie Burgers/Meat Alternatives 

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Here are some tips to gain weight : 

1. Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories.
2. Eat more often.
3. Drink milk.
4. Use bigger plates.
5. Add cream to your coffee.
6. Take creatine.
7. Get quality sleep. 

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THANK YOU ! LOVE YOU ALL 😍