Weight Gain Diet Chart
If you Are now tired of hearing comments like skinny, weak, and underweight, then you must ensure a fool proof weight gain diet chart for yourself. Having such a diet plan for yourself will make your body look attractive, fit and perfect. Moreover, such diet charts can be followed in addition to doing home workout, light exercise, going to gym or without going to gym.
Reasons for Being Underweight
In order to get rid of a problem, we must lay emphasis on its cause. Being underweight can be a bitter experience for many people, whereas some might embrace it. The reasons that are responsible for such a body structure are the following:
● Heredity
Having a family history of underweight parents or grandparents can actually transfer genes that are responsible for a thin body structure. Such people naturally have a low body mass index aka BMI.
● High Metabolism
Metabolic rate of a person is known as the minimum amount of calories that are required by the body while at rest. This rate can vary from person to person which is why some people have a high metabolic rate. Therefore, such people fail to gain weight even if they eat calorie rich food.
● Medical Conditions
Medical conditions and problems like hyperthyroidism, cancer and diabetes usually type I lead to a faster metabolism which eventually leads to weight loss. Furthermore, many infectious diseases also contribute to weight loss.
● Eating Disorders
Mental health contributes to the well-being of the body as much as physical health of the person. If a person is not mentally well, it is reflected in the body. Eating disorders like anorexia nervosa and bulimia nervosa are emerging as a firm cause of weight loss in people. Anorexia nervosa is an eating disorder in which the person has a very low body weight and is scared to gain weight. On the other hand, bulimia nervosa is an eating disorder in which the person would eat large portions of food and then later induce vomiting.
Moreover, mental health problems like depression can also contribute a lot to weight loss of a person. Depression is characterized by a rapid loss in appetite which gradually affects health.
If your BMI is below 16, please visit to a dietician or Doctor.
How to make a diet plan if you are underweight ?
- The first step is to set a realistic aim of the amount of weight you want to gain in a particular time period.
- Secondly, set the aim of regular calorie and protein intake.
- The third step is to include healthy food products that can help you meet the daily calorie and protein requirement.
- Make at least three major meals in your diet chart that comprise breakfast, lunch and dinner.
- Add other side dishes like smoothies, salads and shakes in between the meals which help you to achieve your desired goal.
- Stick onto the diet and wait for results.
Things that you need to make a fool proof weight gain diet chart
In order to make a diet chart effective, the ingredients or the components included in that must be of utmost benefit. So, in order to gain weight in a short span of time, you need to include the following things in your diet.
Include foods that are high in calorie
Listed below are some of the foods that are rich in calories and will help you to gain good fat
1. Dairy
Full fat dairy products like milk which are very versatile and can be coupled with a number of products like fruits and berries to make high calorie smoothies, oats and cereals to make a calorie rich breakfast and even with whey protein powders to gain mass and muscle. Full fat yoghurts are accompanied by loads of good gut bacteria and minerals like calcium along with proteins. Its consumption leads to an improved immunity, strong bones, muscles and joints along with mass gain. They can be consumed in smoothies, as salad dressings, and in protein shakes.
2. Potatoes
Potatoes have always been known to be the best source of starch. Adding potatoes to any dish will make it more beneficial for weight gain. They can be consumed in boiled, roasted or baked forms.
3. Rice
Rice is something that people consume on a daily basis. Moreover, rice can be paired with any vegetable or dish and can be eaten as a very good source of calories. It has been found that 100 g of white rice provides 130 calories of energy and 28 g of carbs which makes them an important constituent of every weight gain diet.
4. Fruits
Fruits that are rich in calories include avocados and mangoes. Avocados are one of the richest sources of energy with 160 calories of energy and 15 g of fat per 100 gms. Avocados can be consumed in diced forms or guacamole and even as avocado smoothies. Mangoes are not only yummy in taste but also rich in calories, fruit sugar, minerals, vitamins and what not. so, if you are looking for a source of gaining weight, which would also satiate your taste buds, then adding mangoes to your diet chart in the form of fruit, salads, toppings, smoothies and shakes is the best option.
5. Nuts
Nut butters like peanut butter, almond butter etc must be considered in the diet plan for a surplus of calories. These products add high amounts of calories and help in faster results. Moreover, Two tablespoons of peanut butter contain 191 calories and 7 g of protein which can do wonders if taken regularly.
Include foods that are high in proteins
In order to get a healthy body, you must include protein in your diet chart. Having protein helps in building muscle mass and gaining weight in a healthy way. Some of the richest sources of proteins are listed below:
- Non vegetarian foods like chicken and meat are best known for building muscle mass. Chicken breast, chicken thighs, meat, mutton, ground turkey etc are some of the animal proteins that can be included in the diet.
- 100 gms of fish like salmon gives 142 kcal of energy and 20 g of protein. In addition to this, consumption of fish also leads to a healthy skin and good heart health. Fish can be eaten as steak or in cooked forms to complement your weight gain diet.
- If you are looking for a food that is moderate to low in calories, but rich in protein, then legumes and lentils are all that you’re looking for! It also includes beans and peas which are a great way to add plan based protein to your diet especially for vegan and vegetarian people. Sprouts can be considered as a very good option for breakfast. They are easy to prepare and can be consumed as salad or by slightly cooking in olive oil.
- Protein smoothies that you can easily prepare at your home are the best source of proteins without any unhealthy fat and sugars. They can be consumed as pre-workout or post workout meals or during any time of the day. Moreover, smoothies can be regarded as one of the best ways to complete your diet and reach your regular calorie and protein goal easily
- Dry fruits like almonds, cashews, raisins, dried coconuts and dried apricots will fuel your diet with loads of calories and healthy carbohydrates. They can be carried even in pockets to serve the purpose right wherever you go. Moreover, dry fruits like dates can help whenever you get a sweet tooth. The impeccably sweet taste can satisfy your craving with simple and healthy sugar it contains.
- Whole grain cereal bars can be added to your diet for meeting the calorie requirement in a convenient way. They can be bought from the market or can be prepared at home. These bars usually contain dry fruits, cereals, berries and nuts mixed thoroughly. Maple syrup or honey can be added to give a sweet taste to it.
Even though there are a number of foods that are rich in calories like sodas, sweets, chips, fries and other processed food items. They are still bad for your health and lead to accumulation of unhealthy fat around the body.
Things to remember while following a Weight Gain Diet Chart
Gaining weight is not a hard task if you keep the following tips in mind. These tips will also help you to get the expected results as soon as possible.
● Consistency
Consistency is the key for best results. Therefore,
Stay patient and consistent with your diet plan.
● Patience
It is not a miracle that will happen overnight but is rather an actual process that would take days to happen. So, be patient and wait for results.
● Strictness and discipline
Be strict to yourself in order to achieve your goal of your dream body. Stick to the healthy diet plan and avoid junk food as much as you can.
● Regular exercise
The diet plans work the best and fastest with appropriate exercises that target the various muscles and parts of the body. This way, you can get healthy fat at the appropriate places within a few weeks. You can add resistance and strength training for better results and a muscular body.
● Stay hydrated
Drinking a lot of water is not only good for the body but also for the skin. Staying hydrated is very essential for faster results.
● Regular sleeping schedule
Ensure getting a sound sleep with a proper sleeping schedule as it is very important for building muscle and gaining weight.
7 Day Weight Gain Diet Chart
Day-1 Weight Gain Diet Chart
| Breakfast | oat/chia seed+ full cream milk +fruits |
| Lunch | curry+ wholewheat chapati |
| Evening snack | milk +dried fruits+ apple |
| Dinner | spaghetti+ broccoli/ chapati + curry |
Day-2 Weight Gain Diet Chart
| Breakfast | butter +toast+ glass of milk+ fruits of your choice |
| Lunch | egg salad- prepared with 2 hardboiled eggs+ brown bread/chapati |
| Evening snack | protein shake + small mango or any seasonal fruit |
| Dinner | veg curry+ chapati+ curd |
Day-3 Weight Gain Diet Chart
| Breakfast | paneer stuffed besan cheela + green chutney + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal (11:00-11:30AM) | 1 apple smoothie +maple syrup |
| Lunch (2:00-2:30PM) | 1 cup masoor dal + 3 chapatti + 1/2 cup rice + 1 cup low curd + salad |
| Evening (4:00-4:30PM) | 1 cup tomato soup with bread crumbs + 1 cup aloo chaat |
| Dinner (8:00-8:30PM) | 1 cup carrot peas vegetable +3 chapatti + salad |
Day-4 Weight Gain Diet Chart
| Breakfast | 1 and half cup vegetable bread upma + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal (11:00-11:30AM) | 1 cup ripe banana with 2 tsp ghee |
| Lunch (2:00-2:30PM) | 1 cup rajma curry + 1 cup spinach potato + 3 chapatti + 1/2 cup rice + salad |
| Evening (4:00-4:30PM) | 1 cup vegetable juice + 1 cup upma |
| Dinner (8:00-8:30PM) | one & half cup parwal vegetable + 3 chapatti + salad |
Day-5 Weight Gain Diet Chart
| Breakfast | 2 cucmber potato sandwich + 1 tsp green chutney + 1 orange juice + 3 cashews + 2 walnuts + 4 almonds |
| Mid-Meal (11:00-11:30AM) | 1 cup buttermilk + 1 cup sweet potato chaat |
| Lunch (2:00-2:30PM) | 1 cup white chana/ fish curry + 3 chapatti + 1/2 cup rice + salad |
| Evening (4:00-4:30PM) | 1 cup almond milk + banana |
| Dinner (8:00-8:30PM) | 1 cup cauliflower potato vegetable + 3 chapatti + salad |
Day-6 Weight Gain Diet Chart
| Breakfast | 2 cup vegetable poha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal (11:00-11:30AM) | 2 cups watermelon juice |
| Lunch (2:00-2:30PM) | 1 cup chana dal + 1 cup bhindi vegetable + 3 chapatti + 1/2 cup rice + salad |
| Evening (4:00-4:30PM) | 1 cup sprouts salad + 2 potato cheela + green chutney |
| Dinner (8:00-8:30PM) | 1 cup peas mushroom vegetable + 3 chapatti + salad |
Day-7 Weight Gain Diet Chart
| Breakfast | 3 vegetable suji cheela + 1 cup strawberry shake + 4 cashews + 4 almonds + 3 walnuts |
| Mid-Meal (11:00-11:30AM) | 1 cup coconut water + 1 cup pomegrate |
| Lunch (2:00-2:30PM) | 1 cup mix dal + 1 cup soybean curry + 3 chapatti + 1/2 cup curd + salad |
| Evening (4:00-4:30PM) | 1 cup fruit salad + 4 pc vegetable cutlets + green chutney |
| Dinner (8:00-8:30PM) | 1 cup karela vegetable + 3 chaptti + salad |
Do’s and Don’ts
- Don’t drink water before meals
- Do not smoke
- Eat more often
- Drink Milk
- Try Weight gainer shakes
- Use Bigger Plates
- Add cream to your coffee
- Get Quality Sleep
- Eat your protein first and vegetables last
Maintain healthy Weight Gain!
The weight gain diet plan is a gradual process. Steadily expanding calories throughout some undefined time frame to advance regular weight acquire. This will ideally prompt a more reasonable gaining of weight. Weight gain could be just about as trying as weight reduction, however, consistency is the key for long haul results. Absorbing calorie junk foods should not be the plan. Subsequently, make your focus on gaining lean muscle mass as it can drive to a weight gain diet plan.
When you track down the best weight for your body to work appropriately and proficiently, then, at that point you can quit expanding calories. Yet, you should be wary, guaranteeing you actually burning through enough calories to forestall weight reduction. Consistently checking your weight is the most ideal approach to ensure you are not losing it.
We believe the weight gain diet chart and information provided about foods to avoid in this article will help you gain and sustain your weight Good luck!
FREQUENTLY ASKED QUESTIONS (FAQs)
No. You for the largest part gain one pound of fat for every pound of muscle while you have a larger quantity of calories than you utilize.
When you are skinny, you may consider full faster. Consume five or six smaller meals throughout the day preferably instead of two or three huge meals in your diet chart for weight gain. Specifically, foods rich in fiber, carbs and healthy fats in each feed will serve to enhance the amount of both calories as well as nutrients in the food.
You can obtain pounds on a veg diet if your serving sizes are too large or if you consume too many calorie-rich foods, such as sweet drinks, snack foods, desserts as well as fried items.
It does not matter if you feel that you eat in bulk. If your ordinary calorie consumption is less than your calorie outgo, you won’t obtain weight. To get the weight you must formulate a caloric surplus diet plan for weight gain in 7 days. You must eat more extra food to put on mass and stop being lean.
It is important to gain weight in a healthy and sustainable way. Unhealthy ways to gain weight include consuming excessive amounts of processed or high-fat food. Additionally, skipping meals or restricting calories, and relying on supplements or other products that promise quick weight gain are unhealthy.
These methods can lead to unwanted side effects such as nutrient deficiencies, digestive problems, and an increased risk of chronic diseases.
