Diet plan to gain weight, Full Day diet | Meal 02

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gain weight meal 2

We have said in our previous Diet Plan to GAIN WEIGHT | Meal 01

If you want to gain weight, then it is very important that you do it right.

Soda and donuts may help you gain weight, but it can destroy your health at the same time.

If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.

Now let’s look at several effective ways to gain weight fast, without ruining your health at the same time.

Eat More Calories Than Your Body Burns

The most Important to Gain Weight is to consume more amount of Calories then that your need.

If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level.

 At Gym Workout Lift Heavy Weights and Improve Your Strength.

It is very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.

There are some people or student in the world who can maintain a proper diet plan to gain some weight, They might have many other problems as they say in Hostal, they might not consume food and can be skinny guys.

 

So Let’s Begin with a diet plan to gain weight “Meal_2”

Diet Meal 1 to weight gain for the student to build body.

  1. 3 Eggs.
  2. Brown Rice.

Eggs: Eggs must be included in the diet plan to gain weight

eggs to gain weight

Eggs Will Also help you in gaining weight as it contains a good amount of Calories and protein so always add some amount of eggs in diet plan to gain weight.

The perfect protein, but their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found. If you’re worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.

Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

How to Cook Eggs

You can either cook egg as  boiled or fried

Boiled

  1. Fill a small saucepan three-quarters full with water and bring to a boil.
  2. Using a spoon, gently slide in the egg and set your timer.
  3. Keep an eye on the water while the egg cooks, and try to maintain a soft boil.
  4. When the timer goes off, remove the egg to an ice water bath for one minute to stop the cooking.
  5. Crack, peel, and enjoy.

Boiled eggs gain weight

Fried

  1. Heat olive oil in a small, non-stick pan over medium heat.
  2. Crack the egg directly into the pan and season generously with salt and pepper.
  3. Continue cooking the egg over medium heat for about three minutes, or until the white is set and slightly crispy around the edges, but the yolk is still quite runny.

gain weight eggs frieds

Nutrition available per 100gm

Calories                               155

Total fat                              11 g

Cholestrol                          373 mg

Sodium                               124 mg

Potassium                        126 mg

total carbohydrate       1.1 g

protein                               13 g

 

 Brown rice a good source of calories with high nutrition help to gain weight.

brown rice to gain weight

Brown rice and white rice have similar amounts of calories and carbohydrates, so always add some amount of eggs in diet plan to gain weight.  A brown rice slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.

How to Cook brown rice

The amount of water recommended for cooking long- and medium-grain brown rice varies depending on the source, from as little as 1½ parts water to as much as 3 parts water per 1 part rice. I’ve always preferred 2 1/2 parts water to 1 part rice. For example, 2 1/2 cups water to 1 cup rice.

Remember to rinse the rice well before cooking. Combine in a medium saucepan with the water. Bring to a slow boil, then lower the heat, Cover (leave lid ajar) and simmer for 30 minutes, or until the water is absorbed. If the rice isn’t tender to your liking at this point, add 1/2 cup additional water and continue to simmer until it’s absorbed.

cooked brown rice gain weight

Nutrition available per 100gm

Calories                                  111

Total fat                                 0.9g

Cholesterol                            0 mg

Sodium                                  5mg

Potassium                           43mg

total carbohydrate          23g

protein                                  2.6g

 

The above Meal 2  diets food is for weight gaining faster, we will soon write a blog on meal_2 to gain weight.

 

Therefore eggs and brown rice will be your meal 2 diet plan to gain weight rapidly, this diet plan helps people who are very thin, it will help then in gaining some muscles mass to gain weight

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