IF YOU WANT TO KNOW HOW MUCH FOOD YOU HAVE TO EAT TO GAIN WEIGHT AND HOW TO ACTUALLY DO IT,THEN YOU WANT TO READ THIS ARTICLE

Intro about the topic:> There are many people in the world today who want to gain or loose weight to make their body fit . There are many methods by which you can increase or decrease your body weight either by the use of supplements or by natural methods like by eating healthy food to gain n stop eating junk food to decrease. Today, I am going to tell you about about how to gain weight by eating healthy food and it's for vegetarian people too because many people post about how to gain weight but they add non-vegetarian items in it too and without any supplements .So , lets start the topic 

First of all I will talk about what your body need to increase you body weight and in what amount you need it like calories,proteins and many other important nutrients.

CALORIES: Vegetables are healthy but they don't have enough calories which can complete your calorie requirements for the whole day but their are many other fruits , dried fruits and other healthy things which can complete your calorie requirements. A person whose height is 5'4" must have weight around 60 kg.The best food which can help you increasing weight must have high amount of calories which can help you increase weight. Below m going to tell you the names of such eating items. 

  *NUTS: walnuts,almonds,peanuts etc.
  *DRIED FRUITS:Dates,apricots,dried apple ,raisins      etc.
  *DAIRY PRODUCTS:Whole milk, full fat yogurt. 
  *Grains: Rice,oats,pulses etc 
  *OTHER THINGS: Potatoe,sweet potatoe are high in calories eat them boiled with salt will help you gain weight faster. 
If you want to gain weight you have to avoid junk food.

PROTEINS:Like calories proteins is very much needed nutrient for you body infact the most important nutrient. You must eat 1g of protein per pound of your body weight for muscle building and recovery. That's 135g of protein per day for 60kg person. It's a bit tough for vegetarian people to get that amount of protein from vegetables,fruits and other things excluding non-veg and protein supplements. Below are the name of such food items for vegetarians which can help you in intake of high proteins and when you should take it.

BREAKFAST 7am: Oats,soaked raisins , banana shake with 1-2 pieces of cardamom it helps in digestion.

SNACKS: Nuts , bread with peanut butter , shake etc.

LUNCH: Must add paneer to your lunch because it has high amount of protein , Potatoe , sweet potatoes , ghee etc. 
  
 DINNER:Broccolli is a very important foot because it is high in calories too , rice with chickpeas or with black chana it's a variety of chickpeas and helps in building stamina too.

EAT MORE: Like gym coaches and other people say I am going to tell you same thing , if you want to gain weight eat and eat and eat every 2-3 hours of your day . Don't eat junk food eat healthy items like in fruits you must take guava it's high in protein and kiwi it helps in better digestion because if you eat more there will be accumulation of items in you stomach and you immune system must be strong enough to help you digest . Must sleep for 7-8 hours a day to give complete rest to your body.

EXERCISE: Exercise is a very important thing in your chart in order to gain weight . Lifting weights triggers your body to build more muscle mass. Your body uses the food you eat to recover your muscles and build more . Lifting heavy weight also increases your appetite which helps you eat more and more. If you don't lift Wight or don't do it correctly , then all the extra food you eat will be stored as fat . Your body stores the extra energy generally as fat . You want to go from skinny to muscular not chubby . A walk of 20-25 minutes two times a day in morning and in evening helps you increase you stamina and in making your muscles hard.

So guys that was all for today. Tomorrow I am going to tell the names of all the food items which helps you in increasing weight and when you should eat them.