Be it reduction of weight or the increase in body mass the important thing is protein. Protein plays a very important role in giving the energy supply that we require throughout the day. But to increase weight carbohydrate is very essential.
Avoid Junk Foods
Increasing your intake of junk foods and greasy foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you.
Have healthy fats, protein and carbohydrate
It may be easier to eat five or six smaller balanced meals per day i.e every 3 hours and don’t have a big meal at a go that after 3 hrs you aren't hungry anymore,rather than eating three large meals, especially if you are not used to eating much at one sitting.
Do Resistance training
Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight. Muscle Gaining Secrets
Add healthy calories to breakfast with an extra slice of whole-grain toast and peanut butter.
Mid-morning and afternoon snacks should be nutritious, not junk. Snack food containing healthy nuts, dried fruits which add healthy calories to your diet.
Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose healthy foods such as baked potatoes, baked chicken and fish, just make your portions a bit bigger.
Keep your meals balanced.
One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and nutrients while starchy potatoes and corn add extra calories.Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition.Stay away from bad fat! Even though weight gain is your goal, you don't want to be gaining fat and eating junk. Get rid of the chips and candy. No more fast food, nothing fried. Stick to high protein, low fat foods like fish, chicken breast, turkey, lean meats, rice, pasta, fruits and vegetables, nuts, etc. Track your progress! Weighing yourself once a week is extremely important, but so is figuring out if the weight you are gaining is muscle or fat.
Have water and precious Zzz
Drink water around 8-10 glasses a day. Sleep, the easiest, yet most over looked step. Get at least 8 hours of sleep a night.