Just like building muscles, gaining weight should not be a herculean task. In the same vein, just as there are diet plans for weight loss, there are also weight gain diet plan.
If you are looking to gain weight, focus on food with high calories. Make sure you consume as much as you can.
We shall discuss what you need to put into consideration and food you need to eat often in order to gain weight.
What Is Healthy Weight Range
Your Body mass Index (BMI) determines your healthy weight range. To get your BMI, simply divide your weight by your height in meters square. The result is your BMI.
Healthy weight range is between 18.5 to 24.9 BMI. BMI of 18.5 or less indicates you are underweight.
How Many Calories Do You Need To Gain Weight?
The recommended calories by FDA for weight gain is 2000 calories. However, 2000 calories is not a one-size-fits-all. The amount of calories requires for weight gain depends on factors such as age, weight, height, gender and your level of activities on a daily basis.
Reasons For Being Underweight
Everyone has a different body type. Individuals with high-metabolic-rate remain thin no matter how much they eat.
Genes influence our body form and weight. If you have Low BMI genetically, it will affect your weight.
Eating disorders like anorexia and bulimia cause weight loss.
Diabetes, hyperthyroidism, infections, cancers, etc. can cause weight loss.
Conditions such as depression, anxiety, stress, and eating disorders can also induce weight loss and loss of appetite.
Weight Gain Meals and How to Gain Weight
Read the following weight gain meals and how to gain weight.
Protein Rich Foods
Proteins are the building blocks for our skeletal muscle tissue. If you do not consume the amount of protein that is recommended for your weight gain, your efforts may be in vain.
If you don’t get enough protein in your diet, those extra calories can turn into fat, which makes it more difficult to keep a healthy weight. If you want to gain weight and create lean muscle mass, you need consume at least 1.5-2 grams of protein per kg of your body weight.
There are several excellent sources of lean proteins. They include chicken breast, turkey, almonds, lentils, beans, fish, eggs, and milk.
Calorie content vary in different foods. Pasta, fruits, and veggies won’t help you gain weight. These are healthy foods, but you’ll need to eat more per serving. Instead of opting for food that you will need to consume a lot, eat almonds, walnuts, and peanut butter. Eggs with full milk are equally great. Also eat more of Steak, fatty fish, and chicken.
Some people overuse cardio to get the perfect body. Exercising all the time will make you skinny.
Here is the thing; If you want to lose weight, train more, but if you want to gain weight, exercise 20 to 30 minutes a day for three weeks a month.
Eat More Frequently
Instead of eating a large meal and then puking, eat four or five smaller meals per day.
Start with whole milk, oats, fruits, and yogurt. Never ignore breakfast. Make you sure you have your then snacks between your lunch and your dinner. We will discuss more on this later on.
Consider drinking shakes to absorb the nutrients in your meal quickly. Liquids are easier to digest than solids. This way, you can eat more calories without feeling full.
You can make your own shakes with local products at home. Banana is rich in potassium and provides energy. Homemade banana shakes meet your protein needs. Take this 30-minutes before workout.
Requirements for making banana shakes
1/2 cup Greek yogurt
1 cup unsweetened almond milk
1 banana ice cubes
1/8 tsp cinnamon
Blend all ingredients until smooth. If it is too thick, add some almond milk.
Weight Gain Supplements
Sometimes supplements are needed to gain weight when food and exercise aren’t enough. To choose one, examine available products and their side effects. Seek assistance from nutritionists and doctors.
Junk Food for Weight Gain
Many people wonder where junk food fits into their weight-gain diet plan. You can occasionally eat a double cheeseburger, but be careful not to become addicted. High-calorie junk food can lead to obesity and weight loss.
If you want to gain enough weight, you need to have enough rest. You can’t work or exercise all the time and expect to gain weight. You need to rest or sleep as much as you can. This allows the body to repair itself. The body repairs itself during night. Most individuals can function on less than 6 hours of sleep, but if you want to gain weight and probably build muscles, get 7 to 8 hours.
Tips: Turn off the TV and cell phone notifications before bed. Insufficient sleep gets you fatigued. You’ll perform poorly at whatever you are doing.
Stress can decrease or enhance appetite depending on the person. Stress is dangerous for both mental and physical health.
Always try to avoid stress. Reduce stress through meditating, deep breathing, listening to music, and relaxing.
Weight Gain Diet Plan Menu
Here is weight gain diet plan menu you may consider if you are a skinny guy and wants to gain weight.
Early Morning: 1 glass of milk with 2 boiled eggs or bananas and 10 grams or 6-7 pieces of soaked almonds.
Breakfast: Parathas with 1 cup of curd. You can also have two masala dosas with sambhar and chutney, two moong dal chillas with paneer stuffing, or two eggs omelette with toasted whole wheat or multigrain bread.
Mid-morning: 3-4 groundnut or sesame seed or dried fruit Chikki. Roasted almonds and one glass of curd lassi.
Lunch: 1 cup of sprout salad or chicken soup. 2 medium chapattis with 2 cups of veggies, chicken or fish, yoghurt, 1 cup dal, and 1 cup rice.
Evening: 1 cup of tea or coffee with full-fat milk, 2-3 wholewheat or Sesame biscuits or Nachni Chilla, Poha with peanuts, potato, and peas, or makhanas roasted with ghee.
Mid-evening: groundnut or dried fruit Chikki with roasted almonds.
Dinner: chicken or vegetable soup. 2 medium chapatis with 2 cups of vegetables, chicken/fish/tofu/paneer, 1 cup dal, 1 cup rice, and salad.
Late Night: 1 glass of milk with organic turmeric and 2 bananas.
Do this for a week and see the difference.
Dietary Weight Gain Foods
These are certain type of foods you need to start taking in order to gain weight.
Food list for weight gain
Healthy weight-gain foods include:
Starchy vegetables: beets, carrots, corn, potatoes, squash, and yams
Grains: amaranth, barley, buckwheat, oats, rice, rye, and wheat
Poultry: whole eggs, chicken and turkey thighs and wings
Fattier cuts of meat: New York strip steak, beef ribeye, pork ribs, and lamb
Fatty fish: Albacore tuna, herring, mackerel, salmon, trout.
Full-fat dairy: Butter, cheese, whole-milk, cottage cheese, and yogurt
Legumes: Chickpeas, lentils, lima beans, navy beans, peas, pinto beans, soybeans, peanuts
Nuts: Almonds, cashews, macadamia nuts, pine nuts, pistachios, walnuts
Fats and oils: almond butter, almond butter, canola oil, and olive oil
Beverages: Smoothies, protein shakes
Fruits and vegetables are low-calorie food and gets one fuller easily, you should also eat them.
Tips: Drinking smoothies tends to be less filling that eating the fruits as it is. It’s better to make smoothies and drink them so that you can take more calories. Prepare your smoothies with bananas, spinach leaves, berries, and red beets.
Foods To Avoid in Weight gain diet paln
These are certain foods you need to discard. They could make you obese in the long run.
Avoid fried food, refined carbs, candies, sugary foods, and carbonated drinks.
A common weight-gain diet plan requires three big meals a day. If you don’t like eating everything at once, divide your weight-gain diet over five to six meals.
Weight gain diets are unrestricted. Nutritionists say nutritious whole foods are healthier for weight gain than processed and sugary ones.
Also read: Weight loss diet high protein
Frequently Asked Questions (FAQs)
Which fruits are good for weight gain?
Bananas, avocados, mangoes, and coconut are good weight-gain fruits. Because fruits have sugar, natural fiber, and are voluminous, they keep you full. They’re high in calories and contain calcium, vitamins, carbs, etc.
Are Eggs Good for Weight Gain?
Eggs provide protein and help develop muscle. Eggs have healthful lipids and protein.
Can I gain weight by eating bananas and milk?
Bananas and milk help you gain weight fast. This calorie-rich drink can cause fast weight gain. It is advised you take them in moderation.
What are the health risks of being underweight?
Being underweight can cause nutritional deficits, fertility issues, a weak immune system, constant fatigue, osteoporosis etc.
Are 800 calories a day healthy?
A low-calorie diet leaves you tired and nutrient deficient. 800 calories a day won’t give you the necessary energy you need to carry out your daily activities. Though the calories need for every individual vary, 1300-1500 calories per day is a good starting point.
What foods can result to weight gain?
Sweet, higher-calorie fruits like mangoes, bananas, and avocados can help you gain weight.
What snacks make you gain weight?
Calorie-dense, nutrient-rich snacks help build weight. These include nuts, seeds, fruit-and-nut snacks, nut butters, whole grain toast, smoothies, whole eggs, etc.
What is the fastest way to gain weight?
Eat nutritious calorie-dense foods, avoid junk and fried foods, and exercise consistently to gain weight healthily.
What fruit is the highest in calories?
Avocado is known to be very high in calories. Each 100g portion of avocado has 160 calories.
What high-protein foods help gain weight?
High-protein foods for weight gain include red meats, whole wheat breads, avocados, full-fat milk, and nut butters.
Can protein cause weight gain?
A high-protein diet helps build muscle, which helps increase weight.
Is Apple good for weight gain?
Yes, apple is good for weight gain. 182g medium apple has 107 calories. So eat apples to acquire weight.
Are 3500 calories enough to gain weight?
3500 calories each day can add half a kilogram to your weight per week.
Originally posted 2022-09-30 09:08:06.