Diet Plan For Weight Gain

Introduction

Diet Plan For Weight Gain – These days, diet is one of the most important things that everybody should be responsible for in their daily life. But due to their work and pressures, they neglect the consumption of food, which causes severe issues in their health. Most people also want to gain weight to lead proper growth in an active mode. By taking a proper and healthy diet, you will gain the weight that makes the body strong physically and mentally. Consumption of food also provides the components of nutrients, minerals, fats, carbs, and vitamins in making a healthy life. It also shows the impact on weight gain with the help of the dietary guidelines.

Diet

Diet is one of the basic human needs which helps people lead a healthy and safe life. Mainly, diet is essential in the stages an early age, which helps in development, proper growth and an active body. Consumption of food helps in the production of the nutritional values that support the body in maintaining health. A healthy diet has an impact on health in avoiding unhealthy issues. Basically, doctors also advise the proper dietary guidelines which help in body growth, development. Ultimately, diet is also based on the lifestyle that shows an impact on the whole body in all kinds of states. By following the regulations, the body strengthens with its nutrient calorie rich foods.

Nutritional Diet

Nutrition is also one of the most important things that everybody should focus on in their daily life. Due to the lack of nutrients, the body loses its energy, which makes the body unhealthy. Imbalanced intake of food and nutrients causes problems like malnutrition, deficiency in adults, and diet-related non-communicable diseases. By taking the proper nutritional food, you will remove all kinds of issues in infants, children, adolescents, pregnant women, lactating women, etc. Nutritional items like pulses, dal, millets, milk, leafy vegetables, etc, give support to the immune system in leading a healthy life. Proper nutrition helps in achieving a healthy weight, which supports reaching the healthy goals.

Food groups

In the process of weight gain, food is mainly important in making the body strong, healthy, etc. Based on the nutrient requirements, the food is classified into three categories;

Energy-rich foods: In this group, carbohydrates and fats are present, like millets, vegetable oils, whole grain cereals, nuts, and sugars. It also consists the protein, fibre, fat-soluble vitamins, fatty acids, minerals, iron and B-complex vitamins.
Protective Foods: In this type of vitamin, minerals are present in fruits, green vegetables, eggs, flesh foods, and milk products. It includes antioxidants, carotenoids, fibre, protein, fat, and sugar help in maintaining weight gain.
Body Building Foods: In this type of protein, takes place as pulses, oilseeds, nuts, milk, meat, fish, milky products, and poultry are included. It also includes calcium, vitamin A, B-complex vitamins, invisible fat, vitamins, iron, iodine, etc.

Body Mass Index

According to the studies and the research, body weight is also associated with a person having good health. It is declared that the height with good health and long lifespan is considered the ideal body weight or body mass index. It estimates the total body mass and the percentage of body fat by the body mass index. And the weight is computed by dividing the weight in kilograms by the square of the height, which is in meters. If the weight is above the body mass index, it should be declared as obesity, overweight and other problems.

Why should I follow a Diet Plan?

There are many reasons for following the diet plan based on age in both genders. Most people struggle with losing weight; at the same time, many people also want to gain weight. Reasons like genetics, high metabolism, and poor appetite can cause a loss of weight gain. Basically, people think that while eating junk food may gain weight easily. But it is not true; it adds weight, which includes fat in your body. So, by following the diet plan, you may gain weight or it may help in weight loss in the body. The diet plan gives the proper calories, proteins, and vital nutrients, which are supplied equally to all body parts.

Men’s Diet Plan

Men mainly focused on a weight gain diet plan for building muscles to get the perfect look.
A diet plan mainly supports muscle growth, which helps in prioritizing the intake of protein.
Food sources like fish, chicken, turkey, beef, eggs, which are especially rich in protein in their diet.
Plant-based protein, like lentils, tofu, beans, avocado, dairy products like yogurt, cottage cheese, and milk in their diet.
Men also include the complex carbohydrates & healthy fats in the weight gain diet.
Intake calorie sources like protein bars, trail mix, and smoothies provide calories for the body.

Women’s Diet Plan

Women diet plan is almost similar but with slight differences in the weight gain diet plan.
Basically, women require more calories than men because of the hormonal changes in the body.
Fat sources like dairy products, milk, yogurt, cheese, etc and healthy fats like avocados, nuts, olive oil, etc.
Vegetables with starchy content like peas, potatoes, corn and leafy vegetables in your diet.
Whole grain sources like quinoa, oats, and brown rice increase the appetite and digestive process.
Mainly, women skip the diet process by eating smaller portions, but taking the meals helps in weight gain.
If you are facing any digestive or hormonal issues must consult a dietician for further diet process.

Foods to Include in Weight Gain

1. Healthy Fats: Adding healthy fats can be extremely helpful in gaining weight. Fats like Nuts, Avocados, Seeds, walnuts, chia seeds, and almonds help in giving the extra calories. Healthy oils like coconut, olive oils are drizzled over food and give calories. Nut butters like almond butter, peanut butter give flavour & nutrition to meals, helping to gain weight. Fats help in supporting brain functioning, absorption of nutrients, and improving heart health in the weight gain process.

2. Nutrient Protein Sources: Mainly, the protein helps in building muscle easily with the absorption of nutrients. Protein sources, such as fatty fish like tuna, salmon, and mackerel, contain the omega-3s, healthy fats that help in muscle growth. And also eggs, dairy products like cheese, milk, and yogurt are rich in protein and nutrients. Lean meats like turkey, chicken, and lean beef give high-quality protein, which helps boost metabolism.

Foods To Avoid for Weight Gain

1. Fries Processed Foods: In the diet plan for gaining weight, you must avoid fried and processed foods. Fried foods like fried chicken, chips, and French fries in which calories are present in high levels. But it also contains unhealthy fats, a large amount of sodium, which causes damage to the body. Causes like heat diseases, inflammation, and also lead the body in weight gain in an unhealthy way.

2. Refined Sugars & Sweets: Basically, sweets contain a high amount of sugar, which can easily cause a person to gain weight. Sugar foods like candies, cookies, soda, sweets, and ice creams lead to weight gain in an unhealthy way. It makes the body contain with high amount of unhealthy fat, which also stops muscle development.

3. Alcohol: The consumption of alcohol also causes many damages to health in a direct or indirect way. Overconsumption of alcohol damages the digestive process, which also affects muscle recovery. It also shows an impact on the hormonal imbalance and causes problems in gaining weight.

4. Low Quality Carbohydrates: If you take low-quality carbohydrates can also affect the body in your daily life. Carbs like white rice, white bread, and cereals with sugars must be avoided because they contain low-quality carbs. And also these ingredients lack fibre, nutrients, which can damage a good diet plan for weight gain.

Diet Plan

Day-1

Breakfast: Whole-grain toast, sliced avocado, oatmeal with whole milk

Lunch: Brown rice, mixed vegetables, turkey, salmon, protein shakes

Dinner: Quinoa, sweet potato, sauteed spinach, corn, winter squash

Snacks: Banana, peanut butter, hard-boiled eggs.

Day-2

Breakfast: Sliced almonds, dried fruits, scrambled eggs, protein shakes

Lunch: Side salad, grilled chicken breast, avocado wrap, lamb

Dinner: Roasted potatoes, brown rice, green beans, avocados

Snacks: Dried fruit, whole grain cracker, nut mix, dates, figs

Day-3

Breakfast: Banana, protein powder, cottage cheese with sliced fruit

Lunch: Sweet potato fries, veg burger with a whole grain bread

Dinner: Roasted potatoes, green beans, pork tenderloin

Snacks: Nut mix, protein bar, whole grain crackers, raisins

Day-4

Breakfast: Sliced fruits, nuts, smoothie with milk, dried fruits

Lunch: Fruit salad, Tuna fish, avocado wrap, oats, potatoes

Day-5

Breakfast: Smoked salmon, cottage cheese, peanut butter, protein powder milk

Lunch: Black bean salad, grilled cheese sandwich, tomato soup, corn

Dinner: Brown rice, marian sauce, quinoa, beef, potatoes

Snacks: Beef jerky, mango lassi, yogurt parfait, berries

Day-6

Breakfast: Banana toast, whole grain bagel with cheese cream

Lunch: Quinoa, tomato soup, veggie burger, peas, winter squash

Dinner: Green beans, pork tenderloin, turkey meatballs, salmon

Snacks: Trail mix, protein bar, nut mix, dried fruits, digs

Day-7

Breakfast: Smoked salmon, salsa, whole grain bread, whole milk

Lunch: Brown rice, mixed vegetables, lentil soup, whole grain breads

Dinner: Roasted brussels sprouts, whole grain pasta, Salad with avocado

Snacks: Beef jerky, mango lassi, whole grain muffin, raisins

Best Foods for Weight Gain

There are some best foods which can be helpful in gaining weight in an easy way. Intake calories, nutrients, protein protein-rich foods increases the appetite and helps in weight gain. Dried fruits like figs, dates, raisins, and apricots are naturally sweet and provide calories naturally. Nuts and nut butters like peanuts, almonds, walnuts, and butters give healthy fats in your diet. Fatty fish like sardines. Mackerel, salmon are rich in omega-3 fatty acids, which provide protein to the body.

Starchy vegetables like corn, peas, potatoes, and winter squash give calories than other vegetables. Homemade protein shakes, which include whole milk, fruit, and protein powder, provide the nutrients the body needs. Ultimately, by taking eggs, which are rich in protein, so must be included the eggs in many ways added to meals. Red meat, like pork, beef, and lamb, contains iron and zinc that help in the metabolism in your body.

Guidelines

Eat a large amount of leafy vegetables, which helps maintain good immunity to the body in the body.
Try to eat a variety of foods which is rich in nutrients in a balanced diet, like fruits, pulses, millets, milk, oats, etc.
Restrict the salt in your diet, in case you use it in minimal amounts helps in gaining weight.
Drink plenty of water, coconut, and buttermilk, which help keep the body hydrated at all times.
Try to use safe and clean food items, which should be taken freshly to give the micro and macro nutrients.
Reduce the usage of processed foods which is rich in sugar, salt, and fats, which can lead to unhealthy issues in health.
Overeating also causes problems, like obesity, which is uneasy and also fails to make the ideal body type.

Conclusion

To conclude, if you are waiting to gain weight, you must follow the above diet plan in a healthy way. Mainly, gaining weight is also the right way when you take balanced calories, vitamins, and healthy fats consistently in a proper diet plan. By following this diet plan for weight gain, you supply the nutrients which can be helpful in weight gain in a good way. So, if you want more suggestions or advice, consult a proper dietician, who can be helpful in a natural way. So, do not lose hope until you gain weight in achieving your health goals.

Indian Weight Gain Diet Plan 7 Day Meal Chart and Foods List