There are some people how much are not able to gain weight, and there are some people, how little they eat, who are not able to lose weight, why does it happen? Is there any relation between weight and genes, To gain weight in the right way, what should be eaten throughout the day and when should it be eaten is it right to gain weight by eating cake, burgers? If it is wrong, then why is it wrong?
I will tell you all these scientific answers today, and I will share a full-day diet plan in which it is easiest to gain weight.
First of all, know that there is no relation between genes with weight. So the answer is yes. There is a type 1 gene called APO2 gene, this gene when a person eats, how and how much of that food is converted into calories, it causes a lot of damage, So if a person has APO2 gene fault then there may be more problem in gaining weight and losing weight. Did you solve this?
X = calories produced normal person has to eat 1 bread to produce calories and on the other hand, Faulty Apo2 gene person has to eat 4 bread to produce the same amount of calories. What do they know there is a fault in their genes, He eats 2 pieces of bread like a normal person and why my weight does not increase? Today we have to know there is any fault in our genes or not? the answer is no hi no I don't think there is any need for it, If you feel that you eat enough food but then you are not able to gain weight, So maybe you have a fault in your genes. so all you have to do is now you have to eat a little more than you can think of as enough.
This is a smart idea no 1
Calories in > Calories out
There is a simple action to maintain weight Calories in = Calories Out, So you have to keep the weight constant, but you have to increase the weight, So for it becomes the equation Calories in > Calories Out, We get calories from what we eat throughout the day. And the activities that they do throughout the day are sitting, walking, doing exercises. All these consume calories, so you have to increase your calorie intake. Pizza, The burger is very high in calories. So it is right to increase calories by eating pizza, burgers? No way. why that, Because weighting properly means gaining muscle in your body and not gaining fat. Because of the high fat percentage, you will get heart disease, diabetes can cause many diseases, Now how muscles are made, they are made by eating protein, and simultaneously doing body burn exercises. Like weight lifting exercises, then the target should be to eat food that gives us more protein like eggs, meat, fish as well as strength, exercising strength together. A healthy diet must contain 60% carbohydrates, 30% protein and 10% fat, and every person needs to consume 2000 calories daily. So now the question comes, how will you know how much is the calorie intake every day? There is 1 app for this whose name is " MYFITNESSPAL" whose link I have given in it. You can find out the daily intake of the form by calculating how many daily calories you want. With this, you will know that you have to add daily calories. Or if you want to sub weight, then how many calories to reduce, This is one way, it sounds very nice to hear. But in practice it is very boring, attest I find it boring. When you are eating something, go to your mobile, get it entered and you are doing 10 grams and you are entering 20 grams, Is it possible to eat by weighing food all the time? Is it correct or not after calculating calories? So what is the easy way to do this? brings this answer
Smart idea no 2
Use Larger Plates
That's right you want to increase your calorie intake, So for this, you have to eat more. Now the question is how much more means, let's say you eat one bread now by calculating calories. But you should eat 4 pieces of bread. I ask you if it would be possible to continue this every day? Food and AK torture will be yours, you will be able to continue for 2-3 days, then only what you used to say earlier will come in the routine, So what's the solution? The solution is to increase the food intake slowly, so slowly that our brain does not know. So may you say if you eat 1 bread in your lunch eat 1.5 pieces of bread from today to next 1 week, If you say sub 1 cup rich eat 1.5 rice for the next 1 week, then 2 cups from next week, no problem with it. This rice and bread has become 1 to 1.5, the brain does not know, have to do for this? Now the plate in which the food to be a little bigger than the previous plate, start eating in. Already scientifically proven hay food satisfaction directly influences does. This means eating food on a small plate will feel like the stomach has gone. Just the opposite of eating on a big plate, So you have to eat more, so you have to do it on a larger plate. And don't drink before eating, Because by doing this your stomach is full. You will not be able to eat as much as you need, Drinking water before meals can cause further problems in your digestion.
Now let's come to our Weight Gaining Diet Plan
They are golden rolls in the diet plan "NEVER MAKE BIG CHANGES TO YOUR DIET" You will go to make some big changes in eating up, your body and mind will not support you, so eat only what you can, but eat some things keeping in mind, like
a) Daily morning eating a banana., or one glass of milk.
b) Eat what you say in breakfast, but eat only one egg in breakfast every day.
c) Eat only what you eat at lunch, just to wake up 1.5 bread Or 1.5 cups of rice instead of one cup of rice. With this one fish or a little meat or masoor sop.
d) You don't have to stay awake in the evening have something to eat, or need to fix something You must eat something you like, just don't get too much.
e) In dinner, you have to eat very little, just eat as much as is necessary for half the stomach. Eating protein in dinner is very beneficial when you take deep sleep, only then does muscle-building work. So enough Sleep Very Important, If you feel hurt by having half stomach dinner, then you can drink it with one glass with less sugar, With this, you will get more protein and good sleep will come. This was the whole day's diet plan.