Healthy Weight Gain Diet Plan and Foods

 

It's not as easy as it sounds to put on muscle or gain weight. But there are also diets for gaining weight, just as there are for losing weight.

High calorie and high-quality protein intake should be the main priorities of a diet plan for weight gain. The best diet for weight gain should include nutritious, well-balanced food rather than just empty calories and fats, though, so that you can acquire weight. A healthy food plan for weight gain gives you access to vital nutrients while promoting muscular growth.

Any diet plan for weight growth should have as its main goal to provide you more calories than you expend each day. A smart diet strategy for weight growth, however, calls for increasing consumption of all the macronutrients, including calories, proteins, healthy fats, and carbohydrates. Therefore, pick your food plan properly while considering its nutritious worth.

Being underweight is just as difficult as being overweight. Additionally, being underweight has its own unique set of health risks, including exhaustion, a weakened immune system, recurrent infections, frail bones, pale skin, and brittle hair. Therefore, selecting a successful and healthy eating plan for weight gain is essential.

You've come to the right site if you're looking for the ideal diet to help you gain weight. This article goes over every facet of a healthy diet that will aid in weight gain.

What is a Healthy Weight Range?

Your healthy weight range is determined by your Body Mass Index (BMI). Divide your body weight in kilograms by your height in meters squared to determine your BMI. Your BMI is the response you receive.

A BMI of 18.5 to 24.9 is considered to be within the healthy weight range. Your BMI indicates that you are underweight if it is 18.5 or lower.

Reasons for Being Underweight:

• High Metabolism - Each individual has a unique body type. No matter how much they eat during the day, those with a high metabolic rate don't put on weight and instead stay slender.

• Family history - Our genes greatly influence how our bodies are shaped and how much we weigh. Your weight will change if you are genetically thin and have a low BMI.

• Anorexia nervosa and bulimia nervosa are eating disorders that cause people to maintain an underweight condition.

• Medical Illnesses - Diabetes, hyperthyroidism, infections, cancer, etc. are just a few examples of conditions that might make you lose weight.

• Mental Illness: Mental illnesses like melancholy, anxiety, stress, and eating disorders can also induce an appetite reduction and result in weight loss.

Tips to Gain Weight in a Healthy Way:

1. High-Calorie Food 

Eat foods that are high in calories and rich in nutrients, such as bananas, avocados, and full-fat milk, to gain weight in a healthy way.

In order to gain the appropriate amount of weight for your body type, you must consume a diet high in calories. Therefore, in addition to consuming high-calorie foods, one must be aware of the appropriate high-calorie foods.

Homemade granola bars, tofu, avocados, chickpeas, and other high-calorie, nutrient-dense foods may all be included in your diet.

2. Consume Healthy Carbs

It's a common myth that eating carbohydrates contributes to weight gain. The reality is that gaining weight relies on how many calories you consume. Therefore, you can increase your intake of nutritious carbohydrates like fruits, whole grains, red or brown rice, potatoes, sweet potatoes, and bananas to aid in a healthy and secure weight gain.

Try to incorporate some sort of high-quality carbs into each and every one of your meals. Receiving the nutrients that the body needs to function effectively requires a balanced meal.

3. Protein Rich Food 

Our muscles are made of proteins. Your attempts to gain weight may be ineffective if you don't consume enough protein.

Lack of protein in your diet might cause calories to be converted directly to fat and can make it difficult to keep a healthy weight. To gain weight and develop lean muscle mass, consume 1.5–2 grammes of protein per kg of body weight.

Excellent sources of lean proteins are chicken breast, turkey, almonds, lentils, beans, fish, eggs, and milk.

4. Reduce Stress

Stress decreases appetite, yet it can also enhance it in certain people. Stress is particularly detrimental to your mental and physical wellbeing in both situations.

Try to limit your exposure to stress. To reduce stress, try meditation, deep breathing, relaxing with music, hot baths, and exercise.

5. Strength Training 

Developing lean muscle mass, not fat mass, should be your goal. As a result, it's imperative to exercise and perform weight training at least 2-4 times per week.

Your body may remain sculpted and toned with the appropriate set of activities. You can incorporate exercises like pushups, lunges, and squats in your training.

6. Get Good Sleep 

A restful night's sleep is extremely beneficial for your health. A solid eight hours of sleep helps maintain your body in shape and strengthens your muscles. Hormonal imbalance is a result of sleep deprivation.

It may result in fatigue and exhaustion, making it impossible to engage in any physical activity necessary for a healthy lifestyle.

Healthy Diet Plan for Weight Gain

The meal plan sample that is provided below can help you gain weight in a healthy manner. The programme can be modified to fit your dietary preferences, age, sex, amount of physical activity, and calorie needs.

See an example of a 3000 calories diet plan for weight gain based on Indian meal preferences.

• Early in the morning: 1 glass of milk, 2 boiled eggs, 6-7 slices of banana, and 10 grammes of soaked almonds.

• 2 parathas filled with vegetables or paneer and a cup of curd for breakfast. You can also have two egg omelettes with two slices of toasted whole wheat or multigrain bread, two moong dal chillas with paneer stuffing, or two masala dosas with sambhar and chutney.

• 3–4 pieces of groundnut, sesame, or dry fruit chikki are appropriate for mid-morning snacks. One glass of lassi with a handful of roasted almonds.

• 1 cup of sprout salad or 1 bowl of chicken soup for lunch. 2 medium chapattis, 2 cups of your preferred vegetables, 1 cup of dal, 1 cup of rice, and your choice of chicken breast or fish.

• Evening: 1 cup of tea or coffee with full-fat milk, 2-3 wholewheat or sesame biscuits, Nachni Chilla, Poha with peanuts, potato and peas, or ghee-roasted makhanas.

• Mid-Evening: 3–4 pieces of roasted almonds and a handful of groundnut or dry fruit chikkis.

• 1 bowl of chicken or mixed vegetable soup for dinner. 2 medium chapatis, 2 cups of veggies, 1 cup of dal, 1 cup of rice, and a mixed salad are served with the meal.

• Late-night snack: two bananas and one glass of milk with organic turmeric.

Continental Diet Plan for Weight Gain

A sample diet plan if you are looking at other options. Just try to include calorie and protein-rich food in all your meals. 

• Breakfast consists of two slices of toasted whole-grain bread, two tablespoons of peanut butter, and two boiled eggs. One cup of hot chocolate made with high-quality cocoa or milk and your choice of fruit.

• Lunch: Grilled fish fillet or chicken breast with whole-wheat spaghetti or a cup of brown rice and beans. One cup of cheese, tomato, and green leafy vegetables.

• Tea or coffee with whole wheat muffins or scones for an evening snack, OR a fistful of mixed nuts.

• Dinner: shallow-fried tofu, fish, or lamb chops in olive oil. 2 cups of vegetables, milk, and either sweet potato mash or cauliflower mash.

• Dessert options include pancakes with maple syrup or honey, yoghurt, and full-fat cream with fruits and nuts.

Weight Gain Foods to Include in Your Diet Plan

• Animal protein

• Fish

• Dark leafy vegetables

• Avocados

• Legumes

• Nuts and seeds

• Carbohydrates

• Nut butter

• Full-fat dairy products

• Whole grains

• Fruits

Foods to Avoid:

• Fried food

• Refined carbs

• Sugar rich food

• Carbonated drinks

• Candies

At least three substantial meals each day, each with large quantities, are advised in a normal diet plan for weight growth. If you like to eat smaller meals rather than all at once, you can divide your diet plan for weight growth into five to six of them.

Diet regimens for weight gain do not have any restrictions. Nutritionists, however, advise choosing nutritious whole meals over processed and sugary foods when it comes to your weight gain diet.

In addition to a smart nutrition plan for weight increase, other elements like exercise, sleep, and an active lifestyle also have a big impact on how your body looks. Therefore, pick a diet strategy that complements both your lifestyle and your physical needs. Keep in mind that gaining or losing weight is a process that calls for ongoing inspiration.