In today’s busy life, everyone wants to stay fit, but for those who are thin, it becomes a challenge so How to make a lean and thin body fit and strong. Everyone wants their body to be strong and full of muscles, but due to lack of correct information and proper diet, this dream remains unfulfilled. In this article, we will tell you about some such homemade and nutritious food items, by consuming which you can not only increase your weight but also improve your muscles.
If you are also one of those people who lack confidence due to being thin and find themselves weak in the eyes of others, then now you do not need to worry. Here are some simple, effective and home-available foods, whose regular consumption will make your body healthy, strong and muscular.
How to make a lean and thin body fit and strong?
The first step to make the body fit is the right balance of diet and exercise. To increase body weight and build muscles, it is not enough to just eat more, but it is very important to take the right kind and adequate amount of nutrition. This will not only increase weight, but muscles will also grow faster.
Importance of proper calorie intake:
If you are not gaining weight, the biggest reason for this could be that your calorie intake is not enough. Thin people do not gain weight because they do not consume more calories than their body needs. First of all, you have to know your body’s BMR (Basal Metabolic Rate). Through this, you will know how many calories your body needs every day.
After calculating your BMR, you need to increase your calorie intake to gain weight. For example, if your body needs 2000 calories to maintain, you need to take at least 2500-3000 calories per day to gain weight.
Best foods to gain weight and muscles:
Now let’s know about some such nutrient-rich foods, which are easily available in your home. If you consume them daily, both your weight and muscles will start increasing rapidly. All these foods are pure vegetarian and are highly nutritious.
1. Protein Shakes
Protein is the most important nutrient for muscle growth. Drinking a protein shake daily will enable your body to build muscles. You can prepare it with milk, banana, oats and protein powder.
2. Paneer – 100 grams daily
Paneer is rich in protein and calcium, which is highly beneficial for muscle growth. Eat 100 grams of it daily, either mixed in a salad or as a vegetable.
3. Milk – 500 ml daily
Milk contains protein, calcium, and many vitamins, which strengthen your bones and help in muscle growth. Make it a habit to drink 500 ml of milk daily.
4. Soya Chunks – 50 grams
Soya chunks are considered the best source of vegetarian protein. It contains a rich amount of protein, which helps in the rapid growth of muscles.
5. Moong dal (Mung) – 50 grams
Moong dal is a good source of protein and fiber, which nourishes your body and helps in gaining weight. Include it in your diet regularly.
6. Chickpeas – 30 grams
Chickpeas are an excellent source of iron, protein, and fiber. They strengthen your muscles and give energy to the body.
7. Peanut Butter – 50 grams daily
Peanut butter is rich in calories and protein. By consuming it regularly, your weight and muscles will start increasing rapidly.
8. Sattu Powder
Sattu is a superfood, which is rich in protein, fiber and carbohydrates. Drinking it mixed with water or milk gives instant energy to the body and increases weight rapidly.
9. Pure Ghee – 50ml daily
Ghee contains healthy fats, which help in strengthening the body and increasing weight. Make sure to include it in your diet.
Some additional tips to increase weight and muscles:
- Proper timing of eating:
Have some healthy snacks or meals every 2-3 hours. This will provide constant nutrition to your body and help in muscle building. - Workout is important:
Just eating more will lead to weight gain, but to build muscles, you need to workout regularly. Lifting weights and doing strength training builds muscles quickly. - Get good sleep:
Getting enough sleep is very important for the body to recover properly and for muscle growth. Make sure to get at least 7-8 hours of sleep. - Water intake:
It is very important to keep the body hydrated. Drink at least 8-10 glasses of water throughout the day so that your body can function properly and there is no hindrance in muscle growth.
conclusion:
To increase weight and muscles, it is very important not only to eat more but also to consume the right amount of nutrients and do regular workouts. The foods mentioned above will provide your body with the necessary nutrition, which will help you increase your weight and muscles rapidly. Include these foods in your diet and soon you will become the owner of a strong and fit body.
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