How to put on weight the healthy way

People battling with excess body weight is a common sight. But at the other end of the spectrum, there are people who want to gain some bulk.
This problem, many may feel has a simple sounding solution like `just gorge on the food `or `eat whatever you want', but the experts caution otherwise.
The first step is to increase your appetite and the best way to do it is to start eating at regular intervals so that the body gets into the habit of eating more.Having a sumptuous breakfast and avoiding liquids with your meals helps to a great extent.See that the food is appealing and agreeable so that it stimulates your appetite. A vigorous exercise routine may increase your appetite further.
After an increased appetite, concentrate on eating foods that help you gain bulk. Also remember, while you may want to bulk up, it is important to start working on building your body , which will ensure that weight is evenly distributed and doesn't make you look like a bloated balloon.
Milk and milk products
A great source of protein and carbohydrates, along with many other nutrients, milk and milk products help you gain weight. Go for whole milk which has more fat content than skimmed milk.Butter, cheese, paneer, thick milk shakes, smoothies, lassis, and ice cream too help, but these should be consumed in moderation since they have saturated fat which might lead to heart disease.
Eggs
Include eggs in your daily diet in various forms like boiled, fried, omelette or a bhurji.
Chicken
It is not only a delicious option, but is also high in protein. A 100gm serving contains as much as 25gm of protein. It is a must-have food for body builders that gives fast results.
Fruits like bananas, mangoes, grapes
Bananas are high on the chart for weight gain. A single banana contains 105 calories and a lot of carbohydrates to give you instant energy after a workout. Other fruits like mangoes, chickoo and grapes too can help you gain weight.
Potatoes and sweet potatoes
About 40% of your diet when you are trying to gain weight, should consist of carbohydrates. Since potatoes are rich in carbohydrates, with amino acids like glutamine and arginine, they make for a good food option for those who want to gain weight. Add sweet potatoes to your diet for a wider choice.
Soya bean
It is a wonder product and can be had in various forms like in soya flour, soya milk, tofu (soya paneer), etc. It helps meet your protein requirement while exercising and keeps your cholesterol levels low. Pasta and Noodles Loaded with carbs and calories, pasta and noodles can be a good option as a mid-meal snack. Make them healthy by adding vegetables.
Energy bars
These bars are loaded with nuts and calories, and if consumed in moderation, they can help. Choose one with less sugar and have it as a snack.