any one give simple diet program to gain weight

Since you don't eat meat I would add a lot of starchy foods to the diet. Potatoes and pasta are good starches. Just because you want to gain weight doesn't mean you have to eat unhealthy foods. Try rice and use olive oil to stir fry a lot of meals.

It may seem strange but gaining weight is actually a goal of many instead of losing weight. Guys that have thin frames especially seek to bulk up a bit, but it’s important to gain weight in a healthy way. This means gaining weight by adding muscle mass and not by just getting fat. An effective program that aims to cause weight gain is based on solid nutrition and the right type of exercise. Some guys can eat a lot of food but never gain any weight. It’s more than just eating a lot of food, but instead, eating the right kind of food and stimulating the muscles to begin using those nutrients for growth. Proteins and all carbohydrates have 4 calories per gram and fats have 9 calories per gram, but different foods have different calorie density due to what the food is made of and its water content. A person could eat two heads of lettuce and feel quite full, but few calories would be consumed. However, a small stick of butter would contain loads of calories although it would be difficult to eat a stick of butter in one sitting. If you want to beef up your calorie content to gain weight then choose calorie-concentrated foods. Choose foods that are both nutritionally dense and calorie dense, as they will help you gain weight by adding muscle mass and not fat. Foods That Have Few Calories gain-weightFoods that have a lot of fiber and a high water content are usually very low in calories. Many vegetables are low calorie foods and won’t help you gain weight but are often used by body builders to “lean up” before a competition. Nutritionally, vegetables should still be included in the diet, but not in bulk. Here are some low calorie options. * lettuce * broccoli * cucumbers * spinach * celery * cauliflower * peppers * onions * oatmeal Carbs That are Calorie-Dense Choosing the right carbs is important and just because a food has a lot of calories, it doesn’t mean the food is nutritious or that it will help you gain weight. For instance, white bread and white sugar are calorie dense but they are nutritionally empty and have been shown to cause people to gain weight, although in the form of fat cells not muscle mass. Pick foods that are made of complex carbs, that will provide your body good nutrition, and that will not spike blood sugar levels. Calorie dense carbs to use as part of a gain weight diet include. * whole wheat pasta * brown rice * quinoa * sweet potatoes * potatoes * fruit * juices * beans * whole grain bread Calories From Fats This is an item of great controversy in the area of diet and gaining weight. Some promote eating very little fat, while others say that you can eat as much fat as you like and still lose fat and build muscle. There is a happy medium. Those wishing to gain weight should eat some fat, but make sure the majority of the fat consumed is healthy fat. Cells actually require fat to function and grow. Stay away from processed fats like hydrogenated oils and eat natural fats found in foods such as; * nuts * avocados * eggs * olive oil * fish oil * flaxseed oil Muscle Mass Builder: Protein Since muscles are composed of protein, then it only makes sense that a gain weight diet should contain a lot of protein rich foods. Now protein doesn’t go straight to your muscles but is first broken down into amino acids and then the body uses these amino acids to build the proteins it needs to grow more muscle cells. Most people think of meat as their number one protein source, but legumes, some grains, and some vegetables are good sources of protein as well. Protein rich foods include; * chicken * beef * fish * eggs * lentils * beans * nuts * quinoa * avocado * amaranth * peas * plain yogurt * milk