Weight Gain

 

Weight Gain

t’s not about losing weight always. Everyone in this world wants to look fit and perfect according to their body type. Whether to get into shape, anyone wants to lose or gain weight, a proper diet is the only tool. Well, gaining weight is equally challenging as losing weight is. Following a proper diet plan to gain weight, might sound easy or few people might have this thinking-Oh, you just have to eat, it is so simple! But! It is not the way it seems. People in their weight gain journey also, need the same motivation, dedication, and consistency as people during their journey of weight loss.

What is a Healthy Weight Range?

Your healthy weight range is determined by your BMI (Body Mass Index) and to calculate it, divide your body weight by your height in meters square. However, if your BMI is 18.5 or less, this means you are underweight. But if it is between 18.5 and 24.9, this means you are healthy.

Why You Are Underweight?

Well, being underweight is equally unhealthy as being obese. However, you can be underweight because of the following possible reasons. A few possible and important reasons for being underweight can be as follows.

• Usually, people with a high metabolism rate remain lean and fail to gain weight.
• If genetically you have a lean body then it will affect your weight as genes play an important role in your body structure.
• People having eating disorders like anorexia nervosa and bulimia nervosa also tends to remain underweight.
• If you are going through medical conditions like infections, diabetes, cancers, etc. then also your weight will be less.
• Also, mental health plays an important role. Mentally if you are not healthy, which means if you have depression, anxiety, or stress, this also leads to the loss of appetite leading to weight loss.

Complications Of Being Underweight

How To Gain Weight?

Well, to gain weight you just have to do the opposite of the reasons you are underweight. Go through the following points to understand better.

• Eat healthily, and take in protein and healthy carbs.
• Stop stressing yourself. You can meditate, work out or listen to music to relax.
• Do the right set of exercises and this could be done with the guidance of a good trainer.
• For healthy body weight, good sleep also matters. So try sleeping for enough hours too with a relaxed mind.

Best Diet Plan For Weight Gain

Whether it is a weight gain diet plan for a female or a weight gain diet plan for a male, below is the best diet plan you can follow to gain weight and the amount of protein you should take in per day. You will yourself see the difference.

1 Day Meal Plan For Weight Gain

A weight gain diet plan includes various meals. It’s necessary to focus on protein intake if you are on a weight gain journey. One should have the meal, 20gm of protein in breakfast, 10 gm of protein in mid-meal, 25-28 gm of protein in lunch, 4gm of protein before a workout, and 10-15/20 gm protein in dinner. So, here we have framed an example of a diet plan for weight gain.

• Breakfast

3 whole eggs with any veggies

• Mid Meal

Makhana Chaat

• Lunch
• PreWorkout Meal

Half mashed potato/half banana in curd

• Dinner/Post-Workout

Sauteed veggies with the same sabzi as had in lunch.

Important Weight Gain Foods

People should make sure that they know what to add to their diet to gain weight. It is moreover, essential to take proper guidance from their dietitians to get an effective result. Below are, however, the best weight gain foods list.

1. Eggs

Eggs are the healthiest and best option to add to your diet plan for weight gain.



• An egg has a sufficient amount of nutrients that your body requires. However, Omega-3 enriched eggs that are pastured are even healthier.
• Moreover, they are high in cholesterol and do not affect cholesterol in the blood for the majority of people.
• Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases.
• Consuming eggs are the best dietary source of choline that usually people lack.
• Eggs also lower heart disease by changing the pattern of LDL particles from small, dense LDL (bad) to large LDL.

2. Rice

Rice is a great source of carbs that are easy to consume and digest. You can, however, consume them as weight gain Indian food.



• Rice stabilizes the levels of blood sugar as it contains starch and is comparatively high on the glycemic index.
• For people who have celiac disease or are allergic to gluten, rice is best to consume as it is a hypoallergenic food.
• Rice, however, reduces the risk of heart disease and heart strokes.
• Moreover, rice provides a lot of energy to the body as it is rich in carbs.
• Rice is easy to add to the diet and also easy to digest.

3. Chicken

Chicken is a must in your gaining diet plan, as it is rich in protein and has many other benefits also.



• Chicken being rich in protein helps gain weight or kilos. It is also packed with nutrients that are essential for the body.
• However, chicken is high in protein and less fat, helping people build muscles.
• Also, it is rich in minerals like calcium and phosphorus that further help keep the bones healthy and in mint condition.
• Chicken also contains selenium which helps cut the risk factors of arthritis.
• It boosts immunity and helps relieve cold, flu, and other respiratory infections.

4. Potatoes

A healthy diet plan for weight gain should include potatoes. Also, it has other health benefits to offer.



• Potatoes have healthy starch and important nutrients and fiber that further boosts your calorie intake, and increase muscle glycogen stores.
• They are a good source of antioxidants that helps reduce the risk of chronic diseases and certain types of cancer.
• Being rich in resistant starch helps reduce insulin resistance and also improves blood sugar control.
• Also, potatoes are beneficial for gut bacteria and convert them to short-chain fatty acid butyrate that reduces inflammation in the colon.
• For people who suffer from celiac disease or a non-celiac gluten sensitivity for them, potatoes are a good option to choose.

5. Chiku

Chiku is also known as sapodilla and is the best option to add to a diet plan for weight gain vegetarian.



• Chiku being rich in fiber helps in better digestion and works as an excellent laxative providing relief from constipation and lowering infections of the gut.
• Chiku is rich in calcium, phosphorus, iron, and copper which helps strengthens the bone.
• It provides your body with total energy as they are rich in fructose and sucrose.
• Moreover, it helps the skin keep healthy as they are a good source of vitamins A, C, K, and E.
• Also, they are rich in antioxidants that prevent you from various types of cancer.

6. Bananas

Banana is the best fruit to have post-workout. Also, the kit helps your body in several other ways as well.



• Bananas are rich in several nutrients and contain a fair amount of fiber.
• They also help in the better digestion of a person due to the presence of dietary fiber.
• Moreover, they are rich in potassium which further supports heart health.
• Bananas contain flavanoids and amines that reduce the risk of heart diseases and degenerative illnesses.
• After a workout, you sweat and tend to lose potassium and magnesium. So, a banana is best to have after a workout to resupply the same to your body.

7. Paneer

Paneer contains a fair amount of fat and proteins. However, adding it to your diet and eating according to the quantity recommended by your dietitian will surely make you gain weight.



• Paneer is rich in Calcium and vitamin D making the bones and teeth stronger and healthier.
• It contains magnesium and phosphorus which are essential for the easy functioning of the digestive system.
• Also, it builds a stronger immune system due to the presence of antioxidants in paneer.
• Moreover, it prevents breast cancer as it is rich in vitamin D.
• The presence of omega 3, helps improve memory and concentration in kids.

Foods You Should Avoid If You Want To Gain Weight

If you want to gain weight in a healthy way then say NO to the following foods-

• Fried food
• Refined carbs
• Sugar rich food
• Carbonated drinks
• Candies