Diet Chart For Weight Gain

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Are you looking for diet chart for weight gain? Nowadays, every individual is paying so much attention on 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 chart for gaining weight is vital to help you to gain 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 diet chart for weight gain.

Indian diet chart

Your goal should be to increase weight in a fit manner, not to include 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 you diet chart to gain weight very rapidly as well as healthily.

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 to micromanage 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 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 Diet Plan For Weight Gain:

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

Diet Chart Plan For Weight Gain:

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

Meals Time Diet
Ahead of breakfast 7 a.m. to 8 a.m.
  • A cup of tea or cappuccino will full fat milk and sugar.
Breakfast 8 a.m. to 9 a.m.
  • Two multi grain breads with low fat 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


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.


Lunch 12:30 p.m. to 1:30 p.m.
  • A small bowl of rice and Dal with two 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.


Afternoon snack 5:30 p.m. – 6:30 p.m.
  • high-fiber cookies or biscuits or
  • Vegetable or chicken soup with some butter.
  • Veg sandwich with cheese or mayo.


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 fish or chicken with some gravy.
  • More of rice than rotis.
  • Lentils like kidney beans and black grams.


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

Significance Of Weight Gain Diet Foods:

1. Milk:

weight gain diet -Milk

Around 3 Glasses of Milk is full by protein, the factor essential to increase muscle mass. Begin the day by a glass of milk; gulp it in excess of the subsequently few meals awaiting you are completed with extra than 3 glasses. It is best weight gain diet.

2. Protein:

weight gain diet - protein

Consume involving 40 to 60 grams of protein on every meal. On the other hand, in condition you are placing your Body throughout an exhausting bodybuilding organization; our body desires the additional protein, which very suitable food to diet for weight gain.

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3. Cereals:


If you add some cereals in your diet plan to gain weight that will be very effective weight gain diet chart. The cereals put up huge weight gain foods. Consume extra dense cereals for example bran, muesli, granola, grape-nuts, and shredded wheat. Keep away from flaked cereals. Keep in mind to utilize low fat milk in its place of water as soon as preparing hot cereals as well as decorate with nuts along with dried fruits.

4. Vegetables And Fruits For Weight Gain Diet:

Fruits and vegtables

At least 5 Servings of fruits and vegetables are required. Consumption of fruits as well as vegetables benefits to our bodies for fit weight gain. Both of them are loaded in vitamins and fiber, with assist us in digesting the foods. It is most effective weight gaining diet.

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5. Carbohydrates:

Carbohydrate Foods

Make sure to involve 60 to 80 grams of carbohydrates on every one meal. The carbohydrates are the body’s energy basis. Take care your body have the energy it desires, or another time, it will reduce your obtainable muscle plus you will be reverse to the state lint. Carbohydrates are also the best diet to gain weight fast.

6. Fish:

Diet Chart for Weight Gain - Fish

Fishes are an easy and healthy way to gain weight. They are not only a rich source of protein, but also other nutrients like Omega 3, which is essential to keep your cardiovascular health in check. Besides, its good fat so it helps in gaining weight. Fishes are also good news because not only are they delicious, but can also fit into your meal plan wherever you want them to. For breakfast you can have a nice low fat fish sandwich, while for lunch a fish steak or a grilled fish for dinner. As mentioned in the weight gain diet chart, you can adjust your intake for the food accordingly as you choose.

7. Fats:

Diet Chart for Weight Gain - Fats

It might seem obvious that fat has made its way into the diet chart for weight gain. However on the contrary, fat is often disastrous for weight gain if not taken wisely. This is because it leads to uneven weight gain and worse enough, your weight is unhealthy and you will have a hard time keeping it steady. The fat that is being talked about here is the good low saturated fat, the minimum amount of which is obviously needed by your body. It is important that the kind of food you have pose no risk to diseases involving the heart. And the right kind of fat for the same would be peanut butter, olive oil, fishes and avocados.

8. Natural Sugars:

Diet Chart for Weight Gain - Natural Sugars

No matter what food you eat, you cannot avoid sugar. However taking in the natural kind will give you a better hold on your weight gain diet plan. Add ingredients like fructose and lactose to your chart. While fructose is a kind of sugar that is usually abundant in fruits, lactose is something more common in dairy products. As discussed about these two categories earlier, a moderate amount of both added as supplements to your food will do wonders. Do make sure you avoid refined sugar on a whole. This may include ice creams and soft drinks. Sad, but true.

9. Eggs:

Diet Chart for Weight Gain - Eggs

It might look like eggs are the way to go when you want to gain weight since they are abundant of all the nutrients and proteins there are. Yes, you got that bit right indeed and there is a reason they are so popular in India. This is because they are readily available and cheap as well. There are so many options you get for cooking eggs and they do not turn stale that easily. Eggs have essentials like Vitamins and proteins, which will most certainly help in your weight gain. It is a good practice to keep eggs limited to your breakfast, but indulging in eggs for lunch isn’t a bad idea either. However, it is a strict no no for dinner. When it comes to weight gain diet plan for men, most are suggested at least 6 eggs a day to get the right kind of abs and muscles they want to flaunt.

10. Rice:

Diet Chart for Weight Gain - Rice

A major staple diet in India and one of the most popular in the world as well, rice boasts of very high levels of energy. To be more precise, 100 grams of rice grains have about 130 calories. It is popular since it is so inexpensive. Plus, it is so filling. You might want to keep it in check if you are gluten intolerant, however, if not, go on and dig in. It is a must have in your weight gaining diet and you will soon see results in no time. Healthy and delicious, rice should be your lunch time food, since it is easier to retain back the calories without getting the wrong kind of bloating fat.

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