Best Healthy Foods to Gain Weight Fast||Diet Chart For Weight Gain

Diet Plan For Weight Gain: List Of Healthy Foods And Diet Chart

Maintaining a fit and healthy body is not just about losing weight; it's also about achieving a desirable physique that suits one's body type. Whether the goal is to lose or gain weight, a proper diet is a crucial tool. However, gaining weight can be just as challenging as losing it. While some may think that following a weight gain diet plan is as simple as eating more, it's not always that straightforward. Those on a weight gain journey require the same level of motivation, dedication, and consistency as those on a weight loss journey. Therefore, it's essential to adhere to a proper diet plan for gaining weight and stay committed to the process.

The focus of this article is on providing tips and guidance for those looking to gain weight. Let's dive in and explore these helpful strategies.

What is a Healthy Weight Range?

Your healthy weight range can be calculated using your Body Mass Index (BMI), which is obtained by dividing your body weight by the square of your height in meters. If your BMI is 18.5 or below, this indicates that you are underweight. A BMI between 18.5 and 24.9 is considered a healthy range.

Why You Are Underweight?

While obesity is widely recognized as a health concern, being underweight can also pose health risks. There are various reasons why someone may be underweight, including the following possible factors that are worth considering:

• Medical conditions such as infections, diabetes, cancer, and other illnesses can also contribute to low body weight.Individuals with a high metabolic rate often struggle to gain weight and tend to maintain a lean physique.

• Your genetic makeup plays a significant role in determining your body structure and weight. If you have a naturally lean body due to your genetic makeup, this can impact your ability to gain weight.

• Individuals who suffer from eating disorders such as anorexia nervosa and bulimia nervosa are also more likely to be underweight.

• 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

• Being underweight can lead to nutritional deficiencies, such as a lack of calcium, iron (anaemia), iodine, and vitamin D. These deficiencies can result in various chronic diseases and health complications.

• Being underweight can also cause fertility problems in women. It can increase the likelihood of complications during conception, pregnancy, and delivery, as well as the risk of miscarriage.

• Individuals who are underweight often have a weaker immune system, which can increase their susceptibility to infections such as colds and the flu.

How To Gain Weight?

• To gain weight, you need to address the reasons that have caused you to be underweight. Consider the following points to gain a better understanding.

• 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

Regardless of gender, the following weight gain diet plan and recommended daily protein intake can be effective for gaining weight. By following this plan, you may see noticeable changes in your body.

1 Day Meal Plan For Weight Gain

If you're trying to gain weight, it's important to have a well-rounded diet plan that includes meals with adequate protein intake. For instance, you might aim to consume around 20 grams of protein for breakfast, 10 grams for a mid-meal snack, 25-28 grams for lunch, 4 grams before a workout, and 10-15/20 grams for dinner. Here's an example diet plan for weight gain to help get you started.

Breakfast

3 whole eggs with any veggies

Mid Meal

Makhana Chaat

Lunch

Mushrooms/chicken/paneer with roti

With side dishes like mixed or plain curd/salted lassi/jaun sattu/whey (extracted from paneer)

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

If you're looking to gain weight, it's important to know what foods to add to your diet. It's also recommended to seek guidance from a qualified dietitian to achieve the best results. Below, we've compiled a list of some of the best foods for weight gain.

1. Eggs

When it comes to adding healthy foods to your weight gain diet plan, eggs are an excellent choice. They offer numerous health benefits and can be a great source of protein for those looking to increase their caloric intake.

• 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.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.

3.Paneer

Paneer is a good source of fat and protein, making it a beneficial addition to a weight gain diet plan. It's important to consume paneer in the right quantities recommended by your dietitian to ensure healthy weight gain.

• 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.

4. Rice

Rice is an easily digestible source of carbohydrates that can be included in a weight gain diet as part of Indian cuisine.

• 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.

5. Potatoes

Incorporating potatoes into your diet is a recommended approach for healthy weight gain. Additionally, potatoes have numerous 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.

6. Chiku

Sapodilla, also known as chiku, is a great option to include in a vegetarian diet plan for weight gain.

• 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.

7. 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.

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

Fried food

Refined carbs

Sugar rich food

Carbonated drinks

Candies

To achieve desired outcomes, it is important to put in effort. Gaining weight quickly can be easy, but it may not be healthy. Consuming sugary foods, including diet coke or junk foods, can cause weight gain, but it can also have a negative impact on one's health. Dietitian Mac has an interesting fact to share about the supposed health benefits of diet coke. Let's watch it together.

If you gain weight through a well-planned diet and by following the advice of your dietitian, it will not only help you achieve your weight gain goals but also provide your body with other health benefits. It's important to prioritize your health before you fall ill. So, why choose an unhealthy option when there are healthier alternatives available?

Notes:-

Certain vegetables are often included in both weight loss and weight gain diet plans, but the timing and amount of consumption can make a significant difference in their effectiveness.

Informing your dietitian about any food allergies is crucial for both weight loss and weight gain diet plans.

To maintain weight after gaining it is important to intake 0.8g per/kg protein per kilogram of body weight.

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