Diet

Weight Gain Diet – What to Eat and Avoid

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Weight gain means increasing body weight. This includes an overall increase in the weight including the fat deposits, the muscle mass. The Body Mass Index that considers the height and weight of the person determine the ideal weight for a person.

There are various ways in which you can increase weight. For Example, eating too much junk food or fatty foods can also help you in increasing body weight, but such weight gain is not healthy and cannot be suitable for the long run. In this article, we have created a healthy diet chart for weight gain. This diet chart will not only help you gain weight, but it will help you gain weight systematically which will be sustainable in the long run.

Are you looking for diet chart for weight gain? Nowadays, every individual is paying so much attention to their looks and personality. For skinny people, weight gain can be demanding as well as sustained. Intake lots of food right through the day will not include to your mass. Each and everyone is different and therefore some weight gain diet very easily but others not.

There are more than a few factors, such as our genes, nutritional eating, metabolism that forces our body mass. The diet to increase weight is vital to help you to gain an additional beat of strong weight. Lean people require to be acquainted with what type of food as well as how much to consume. So, this article is mainly focused on the diet chart for weight gain.

Indian diet chart

Your goal should be to increase weight in a fit manner, not to include a few damaging kilos to your thin body. Focus on consuming food except next to the correct time plus the exact amount quite than penetrating out for a variety of diet for weight gain strategy. Consumption of the incorrect foods, for example, high crabs like chips, fries and added junk food are an assured way to create future fitness troubles downstream similar to hypertension, diabetes and heart diseases. If you follow the correct diet for weight gain chart, then it helps your diet chart to gain weight very rapidly as well as healthily. In this article, we have provided with a diet plan to gain weight fast.

Essentials Of Weight Gain Diet Chart:

The thought of a weight gain diet chart is to offer a normal approach towards intake all through the day. A weight gain diet chart for weight gain is similar to an organization tool; specifically, it benefits from micromanaging your mass gain efforts, serving you to recognize which foods are greatest appropriate for your goal.

Preferably, a diet chart for weight gain is supposed to be made of some fundamental information earlier than setting up the weight gain diet plan for men to an instance

  • Besieged body weight
  • Snacking choices
  • Number of proper meals through the day
  • Foods that should be consumed minimally
  • Menu for each major meal
  • Bi-weekly recording of body weight
  • Foods ideally suited to your diet for gaining weight
  • Daily sugar intake
  • Number of snacks consumed in a day
  • Generally, monthly gains

Example Of A Best Diet Plan For Weight Gain:

  • Exercise for at least 2 to 3 times a week.
  • the smallest drinking of coffee, aerated drinks,and tea
  • 3 meals per day plus two, weighty and single, light snack.
  • Dietary supplementation is previous to and behind exercises.
  • Importance on overwhelming extra of carbohydrates as well as proteins alongside by a number of fats.

Indian Diet Chart For Weight Gain:

Now, below we have mentioned a diet chart for weight gain, and they are as follows;

Meals Time What To Have
Before Breakfast 7 a.m. to 8 a.m.
  • A cup of tea or cappuccino will full-fat milk and sugar along with a couple of biscuits.
Breakfast 8 a.m. to 9 a.m.
  • Two multigrain bread with butter and egg omelet
  • A bowl of oatmeal to which dried nuts like almonds, walnuts, and raisins are added using skimmed or low-fat milk and some sugar
  • A bowl of corn flakes, or porridge.
  • Two chapattis with a bowl of veggies or two stuffed paranthas
  • Poha, or some daliya, upma khichdi with lots of veggies
  • 2-3 whole eggs, Twisted or boiled
  • Fruits with One, big glass of orange juice
  • Boiled egg or sausage or bacon
  • Smoothie made from full cream milk with fruit and honey
Mid-day snack 10 a.m. to 11 a.m.
  • A glass of full-fat milk with some health drink or A bowl of yogurt or Whole fruits like peaches or apples
  • Some granola bars fortified with sesame seeds and raisins.
  • Fruit juice with some snack.
  • A smoothie.
Lunch 12:30 p.m. to 1:30 p.m.
  • A small bowl of rice and Dal with two to three chapattis prepared from multi-grain flour and whole wheat using ghee
  • A bowl of pulses (Masoor, chana, moong)
  • Two chicken pieces, eggs, fish, or paneer.
  • A bowl of wet veg curry or cottage cheese made from tofu or low-fat milk
  • Green salad made up of cucumber, radish, cabbage carrot, and tomatoes.
  • A small bowl of sweet curd
  • Pudding or custard including full-fat milk and fruits
  • Whole wheat roll with cheese and butter
  • Any drink such as buttermilk, juice, lassi or similar
Afternoon tea with snack 5:30 p.m. – 6:30 p.m.
  • high-fiber cookies or biscuits or cakes
  • Vegetable or chicken soup with some butter.
  • Veg sandwich with cheese or mayo.
  • Tea with full-fat milk and sugar
Dinner 8:30 p.m. – 9:30 p.m.
  • Same diet as lunch, veg curry.
  • One kind of green vegetable with a Dal or a serving of fish or chicken with some gravy.
  • More of rice than rotis.
  • Lentils like kidney beans and black grams.
  • A fruit juice
  • Starchy foods such as potatoes, rice,etc
  • Pudding or ice cream.
Earlier to bed 10:30 p.m. to 11 p.m.
  • A glass of milk or dark chocolate
  • Fruits like apples, strawberries, grapes or mangoes or smoothie.
  • Biscuits or cookies.

Significance Of Weight Gain Diet Foods:

1. Milk:

What you need: 750 ml of milk

What you have to do: Consume this milk during the day in any form such as flavored milk, or smoothie, or milkshake or any other form of your choice. Make sure you have consumed at least 3 glasses of milk if not more before the day ends.

Why will this work: Adding around 3 Glasses of Milk is full by protein, the factor essential to increase muscle mass. It is the best weight gain diet.

2. Protein:

diet chart for weight gain

What you need: Protein-rich food product

What you have to do: Include 40 to 60 grams of proteins in every meal.

Why will this work: Including proteins in the diet will ensure that you gain more muscles and less of fats which is an ideal way of gaining weight. The diet plan that includes sufficient proteins in the diet is the healthy diet plan to gain weight.

3. Cereals:

diet chart for weight gain

What you need: Various types of cereals such as wheat, rice, bajri, oats, barley, jowari, corn, chana, bran, muesli, etc.

What you have to do: Include as many cereals as possible in the daily diet.

Why will this work: A diet plan to increase weight cannot be formed without including cereals in it. Cereals are known for adding a lot of weight to the body. Consumption of extra dense cereals such as museli, bran, granola, shredded wheat,etc. aid in fast weight gain. Add some milk to the hot cooked cereals and garnishing them with nuts will definitely show you weighing scale rising.

4. Vegetables And Fruits For Weight Gain Diet:

diet chart for weight gain

What you need: Fresh fruit and vegetables

What you have to do: Include a minimum of 5 servings of fresh fruits and vegetables to the diet plan.

Why will this work: Both fruits and vegetable aid in gaining weight. They are rich in minerals and vitamins that aid in digestion. An Indian diet chart for weight gain cannot be complete without fresh fruits and vegetables included in it.

5. Carbohydrates:

diet chart for weight gain

What you need: Carbohydrates rich food such as potatoes, rice, etc.

What you have to do: Consume a minimum of 60 to 80 grams of carbohydrates in every meal.

Why will this work: Carbohydrates are the primary source providing energy to the body. Remember if a body is not supplied with the requisite amount of carbohydrates then it may lead to a reduction in the obtainable muscles of the body. A perfect diet plan for weight gain can never be complete without sufficient carbohydrates in it.

6. Fish:

What you need: Various types of fishes

What you have to do: Include the fish in any meal in any form but ensure that it’s a part of the non vegetarian diet chart for weight gain.

Why will this work: Fishes are rich in proteins as well as Omega-3 Fatty Acids. They are not only delicious but can fit in any meal. For example as a sandwich stuffing in the breakfast as a steak in the lunch or in the grilled form in the dinner. It will be a gross mistake to consider diet schedule for weight gain complete without the inclusion of fish in it.

7. Fats:

What you need: Fatty food items.

What you have to do: Including healthy fats in the diet.

Why will this work: It is very obvious that including fats in the diet will result in weight gain at a very high rate. But is it really worth it? Actually gaining weight by including too much of fats in the diet will cause an unhealthy weight gain and it might be a task getting rid of the excessive fats. So here when we talk about including fats in the diet, we mean including good fats such as peanut butter, olive oil, avocados and fishes in the diet to put on weight fast and in a proper manner.

8. Natural Sugars:

What you need: Sugar

What you have to do: Include sugar in the diet in some or the other form.

Why will this work: Sugar is one product which is very difficult to avoid from food, and the good news is you don’t even need to. Sugar provides you instant energy and therefore the carbohydrates from the food can be stored which will aid in weight gain. In the absence of sugar, the body will burn carbohydrates to produce energy. Sugar in any form sucrose, fructose or lactose must be a part of the balanced diet for weight gain.

9. Eggs:

What you need: 6 eggs

What you have to do: Include eggs in any form for the breakfast or lunch. But beware, you must not eat eggs for dinner in any case.

Why will this work: If you are looking for the best diet chart for weight gain then it’s in no way possible that you miss on eggs. This is because eggs are abundant in all the vital nutrients including proteins. They are readily available in the market and are considerably cheap as compared to the other protein shakes and nutrition supplements. Include eggs in your diet to get the right kinds of abs and muscles one can dream of.

10. Rice:

What you need: Rice

What you have to do: Consume 100g of rice each day

Why will this work: Rice is the staple food of many people in India. It is inexpensive and rich in calories. Typically 100g of rice can give you 130 calories. It is very healthy and delicious, and numerous varieties can be cooked from it. And it can be a part of your any meal be it breakfast, lunch or dinner. It is very filling and aids in weight gain without any kind of bloating. Let rice be a part of your perfect diet for weight gain.

Various reasons due to which one can be underweight:

There are various reasons that can make a person underweight. They are:

  • Depression
  • Enzyme deficiency
  • An ailment that makes you lose weight such as hyperthyroidism, TB, cancer, etc
  • Hereditary
  • Nutritional deficiency
  • Eating disorder
  • High metabolic rate
  • Addiction to drugs
  • Lack of sufficient food (majorly due to poverty)
  • If a person is suffering from gastrointestinal disease, then he might not be able to absorb sufficient nutrition from the food making him underweight.

Being underweight has its own cons, and it can cause various health problems. Generally, the immunity power of those underweight is really low, and they are more prone to health issues

Heath problems caused by being underweight:

  • Being anemic, malnutrition and various nutritional deficiencies
  • Low immunity power
  • Irregular menstrual cycles
  • Fertility issues
  • Osteoporosis which is caused due to too little calcium or Vitamin D
  • Deficiency of vitamins and various other vital nutrients
  • Increases risk of complications during a surgery

Cautions:

By bringing the following small changes in your diet plan and lifestyle, you can increase your weight and also avoid the negative aspects of being underweight.

  • Eat smaller portions but eat frequently.
  • Eat food that is nutritionally rich and includes fruits, vegetables, whole grains, dairy products, nuts, and dry fruits.
  • Drink healthy drinks such as milkshakes and smoothies.
  • Avoid drinking water before a meal
  • Exercise regularly.

Being underweight is, in fact, more dangerous as compared to being over-weight. Gaining weight is a slow process, and hence one must keep patience and continue to follow a healthy and focused lifestyle to gain healthy weight.

So, this is a simple weight gain diet chart for getting weight more, and I hope you are fond of this! In this article above all are very helpful food items and exercises useful for gaining weight diet.

Frequently Asked Questions and Answers:

Question 1: Is being underweight dangerous?

Answer 1: There are various hazards associated with being extremely underweight. You might have a very low immune system and are prone to many health problems. Besides, you are more prone to any surgical complications. Being underweight also increases the possibility of you being anemic and malnutrition.However, the good news is there is nothing permanent in life,and everything can be changed provided you are persistent towards your goal. Following a good diet to gain weight along with proper exercise will ensure that you don’t remain underweight for long.

Question 2: Should I gain weight if I am underweight?

Answer 2: Whether you are underweight or not can be determined through the Body Mass Index. Based on your height and weight your doctor will guide you best whether you should be gaining weight or not or how much weight you should be gaining.

Question 3: What is the fastest way of gaining weight?

Answer 3: Following a proper diet to gain weight is important to see fast results. The following are a few tips that will aid you in gaining weight rapidly:

  • Avoid drinking water before meals.
  • Eat frequently
  • Add a lot of dairy products to your diet
  • Try weight gain shakes and supplements
  • Adding cream to coffee

Question 4: Why am I gaining weight but losing inches?

Answer 4: This may sound absurd,but it is actually true. This can happen if you lose fats and gain muscles. The body will get toned and be more muscular which is a very good sign. It is a sign that you are on the right path and you must keep going. Following our Indian diet plan for weight gain along with regular exercising will ensure that you will gain weight and mass but will lose on inches.

Question 5: How can a skinny person gain weight fast?

Answer 5: The following are some tips to gain weight rapidly:

  • Eat more calories than you burn.
  • Eat heavy foods in the terms that they have more calories even in smaller portions such as cheese, butter, nuts
  • Make a proper diet chart for weight gain and follow that chart religiously
  • Eat more proteins and carbohydrates.
  • Keep track of your calories.
  • Be consistent.