1. Eat every 2 hours.
Have six meals a day – three big meals and three small. Breakfast, lunch, and dinner should be heavy and calorie-rich. A heavy dinner adds weight to your body as your metabolism is not as active when you sleep as compared to when you are awake.
2. Do not drink Water with meals
Drinking water while eating food will lead to improper absorption of nutrients, and hence digestive system becomes weak.
3. Take 8 hours Sleep
Sleep deprivation may lead to lack of appetite.
4. Never Skip Breakfast
Breakfast is very important being the first meal in the morning. It is important factor in managing your digestion and absorption of food.
5. Exercise for 45 minutes in a day
Don’t get surprised, exercise is not only for losing weight, it is equally important for weight gain.
6. Add healthy Fats
Good fats are necessary for muscle growth and production of hormones. Fats are essential for many vital body functions. Polyunsaturated and monounsaturated fats are considered good fats that can be obtained from nuts, leafy veggies, salmon, flaxseed oil, avocados oil, and many seeds. Healthy fats are also a good source of omega-3 and omega-6 fatty acids
You should NOT indulge in consuming
• Fried foods
• Junk foods
• Ice cream
These foods will increase your abdominal fat percentage and will hamper the nutritional absorption capacity.
7. Add proteins
Only calories won’t add to your body weight; you need to include the right amount of proteins in your diet. Remember, if you want to put on weight and look fit, you need to build muscles
Protein sources: Eggs lean meat, fish, skinless chicken, pulses, sprouts, and dairy products that rich sources of proteins. Fish such as tuna and mackerel are rich in oil and are one of the best ways to increase weight.
8. Add these functional foods to your diet
• Fenugreek seeds (Methi seeds)
• Gum ( gond katira)
• Curry patta
• Mint leaves
• Sunflower seeds
• flax seeds
• Chia seeds
9. Chew your Meals Properly
Chewing is the first and very important step of digestion. Chewing aggravates your hormones and help in better nutrient absorption and it increases appetite if it is very low.