Weight Gain Diet
Man/Woman
If you want to gain weight, you should follow a healthy lifestyle by taking healthy food, doing exercise, and many more things. Some people take soda to increase weight, no doubt soda may help you to gain weight, but it can destroy your health at the same time. Whether you are a slim man or skinny girl, if you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.
There are plenty of normal-weight men or women who get type 2 diabetes, heart disease and other health problems often associated with obesity. Therefore, it is absolutely essential that you still eat a healthy dite and live an overall healthy lifestyle.
It is very important to eat mostly healthy foods or follow a gaining diet if you are trying to gain weight. If you want to gain weight slowly and steadily, then aim for 300-500 Calories more than you burn each day according to the calculator. If you want to gain weight fast , then aim for something like 700-1000 caloriess above your maintenance level. Keep in mind that calorie calculators only provide estimate.
Your needs may vary by several hundred calories per day, give or take. You don't need to count Calories for the rest of your life, but it helps to do it for the first few days/weeks to get a feel for how many calories you are eating. If you are concerned about your physical health, Here is a full healthy diet plan for you that should be followed every day.
Weight Gain Foods
Diet contains foods that play an imperative role in weight gain. Consuming the right foods in the right amount is important for a healthy weight gain. Here is the list of foods that you can have to gain weight.
Milk
Milk is believed to be high in fats which is why most people on a weight loss diet avoid having it. However, drinking milk is good if you are on a weight gain spree. It is whole food in itself with a rich nutrition profile including calcium, protein, vitamins, minerals,etc. Drinking milk would provide you waey and casein proteins boot that help in gaining muscle mass.
Rice
Again, this is one thing that is strictly prohibited in weight lose dite as well as people with chronic health issues such as diabetes. Eating rice, however, can help you gain weight. This is high in carbs as well as calories that can help you gain weight faster. Have rice with sauteed vegetables, curries and lentils that mack it both tasty and healthy.
Dried fruits & Dry Fruits
Fruits are a must in everyone's diet as they provide you with needful nutrients. However, many seasonal fruits are not available that should be included in the diet. In such a case, their dried version are feasible. These have natural sugar which is good for weight gain without affecting health in a negative way. Consuming dried fruits and dry fruits daily is a good idea to gain some kilos healthily.
Protein smoothies
Smoothies are made of either milk or yogurt, both of which are great for weight gain. You can add fruits and protein powder to it to make it nutritious and healthy. Protein smoothies are tasty and the best thing is that you can always experiment with them as per your taste and preferences. Banana smoothies, berry smoothies, chocolate shake & smoothies, are some examples that you can try
Red meat
If you are non-vegetarian, consume red meat at least thrice in a week. Red meat is an excellent source of protein as it contains creatine and leucine that allow muscle mass production.
Fatty and Oily Fish
Fishes such as salmon are rich in fatty acids like omega-3 fatty acids. Consuming them can make you gain weight easily and effectively.
Potatoes and Starchy Vegetables
Starchy foods such as potatoes are great for weight gain and indeed allow quick weight increase. These have high calories and carbohydrates that help in gaining weight quickly. Most of the starchy vegetables are also rich in fibre that boosts digestive health and ward of digestive issues.
Whole grain bread
This is something that is associated with weight loss but it is actually good for gains. Whole wheat bread has both fiber and carbs that makes it good for weight. Also, if you team it up with protein like eggs & chesse, this is a wholesale and healthy meal.
Whole eggs
Lastly, we have eggs on this list. These are rich in calcium, protein and healthy fats that make them apt for weight gain. You must eat whole eggs including the white and yolk both to gain weight healthily.
Diet Plan for Weight Gain
If you are trying to lose weight, here is a diet plan that can help you in choosing the food groups for each day l. Follow this plan and see if it helps you in gaining some weight.
Sunday
- Breakfast - Have whole wheat bread with eggs+ some dry fruits+ 1 glass of milk
- Have banana shake 2 hours after breakfast
- Lunch - Chapattis+ rise + lentils + vegetable curry + salad
- Evining Snack- Vegetable poha + Fruit smoothie
- Dinner - Chapattis + meat or vegetable curry + salad
Monday
- Breakfast - stuffed paranthas + curd or milk + dry fruits
- Have mango shake after 2 hours
- Lunch - Chapatti + rice + chicken curry or vegetable curry + salad
- Evining Snack- Whole wheat bread + fruit juice
- Dinner - Chapattis + vegetable curry + salad
Tuesday
- Breakfast - Besan cheela or moon daal cheela + milk + dry fruits
- Drink a glass of banana smoothie after 2 hours
- Lunch - Chapattis + lentils + rice + curd
- Evining Snack- Potato chaat or tomato soup
- Dinner - Chapattis + vegetables curry + salad
Wednesday
- Breakfast - Vegetable upma + milk + dry fruits
- Have berry smoothie after 2 hours
- Lunch - Chapattis + rice + rajma or any beans + salad
- Evining Snack-Vegetable poha or bread cutlets + fruit/vegetables juice
- Dinner - Chapattis + vegetable + salad
Thursday
- Breakfast - Potato or vegetable sandwich + fruit juice + dry fruits
- Have sweet potato chaat 2 hours after breakfast
- Lunch - Chapattis + chicken/fish curry or chhole + rice + yogurt
- Evining Snack- Banana shake
- Dinner - Chapattis + vegetable curry
Friday
- Breakfast - Vegetable upma + dry fruits + smoothie
- Lunch - Chapattis + Vegetable + lentils + rice
- Evining Snack- Sprouts with juice
- Dinner - Chapattis + mix vegetable+ salad
Saturday
- Breakfast - moong dal choola + fruit shake + dry fruits
- Have coconut water or fresh fruit juice two hours after breakfast
- Lunch - Chapattis + lentils + vegetable soya curry + curd
- Evining Snack-Vegetable cutlets
- Dinner - Chapattis + vegitable curry + salad
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