Skip to main content

Best diet plan for weight gain

For some of my friends, weight gain seems like a very complicated task. I join those people too.

 

So Do you know how specialists overcome their weakness? Which weight gain diet plan do they follow?

The best diet plan for weight gain


First, you have to find out which weight range you come in. The BMI calculator will help you.

A BMI between 18.5 and 25 denotes a healthy weight range. If your BMI is below 18.5, you are underweight.

Related - How to gain weight within a month

 Best food supplement - Nutrigo Lab Mass

What could be the reason for your debility


Some Major Reasons Why You Are Still underweight -

Hereditary - A few people are born with the kind of genes that make them naturally thin and have a low BMI.


High Metabolism - It is most common, people with high metabolism so that they fail to gain weight even after eating high-calorie foods.
 

Calculate the metabolism rate
simply multiply your weight by 12, example your weight is 100 pounds (1kg = 2.2 pounds)
100 * 12 = 1200 calories/day


It gives the necessary intake to maintain your present weight, but for weight gain, you should increase the diet with 400-500 calories


Medical Disease - Some disorders may cause behind the underweight like Hyperthyroidism, Diabetes (Type 1), any infectious diseases.

Philips QP2525/10 OneBlade Hybrid Trimmer

  https://amzn.to/2YavDvA

Sample diet plan of 3000 Calories 

 

A proper weight gain diet plan should be a combination of lots of carbs, proteins, and healthy fats.
 

The following meal plan is for anyone who is underweight and looking to gain weight on a budget. They are based on easily available foods. This diet plan can also follow by those who do regular exercise like gymming, running, and any other sports activity.
 

Follow this diet chart just for 2-3 months you will see the changes. To gain weight you should take 400-500 calories more than you burn. A 2,000-calorie intake is considered as sufficient and applied to many physiques.
 

However, depending on your activity level, height, and workout intensity, you may need more/less.

You can choose the given time and option according to your requirement given below.


1. Morning snacks 6:00 - 8:00

  • Sprouts (30cal/100gm)
  • Fruits - Banana, apple, pomegranate, watermelon, papaya
  • Oats with milk
  • Dried fruits - fig, dates, raisin, prun.
  • Roasted gram with jaggery

 

2. Breakfast 9:00 - 10:00

  • Omelet/eggs
  • Peanut butter and Bread
  • Upma
  • Yogurt
  • Poha

3. Lunch 12:00 - 2:00

  • 4 chapattis with vegetable, dal, buttermilk, and rice 
  • Deserts
  • Chicken/meat
  • Biryani
  • Fish

4. Evening snacks 4:00 - 5:00

  • Fresh juice
  • Lassi/Buttermilk
  • Multi-grain biscuits
  • Coffee/tea
  • sandwich

5. Dinner 7:00 - 9:00

  • 4 chapattis with vegetable, dal
  • Maize, Pearl millet chapattis

6. Before bed

  • Milk with pinch of turmeric or honey
  • Milk shake of dates or fig or saffron
  • Egg white

Hoffen HO-18 Digital Electronic LCD Personal Body Fitness Weighing Scale (Black)

 https://amzn.to/3h2mpJi

Tips To Gain Weight Fast


  1. Focus On Proteins
  2. Quality sleep
  3. Sufficient intake of water
  4. Workout Regularly
  5. Yoga
  6. Meditation

 

 

Hence, here we discussed the best diet plan for weight gain. I try to present my best. If you think something is missing or I dropped something then please notify me in the comment section.

Labels:
Location: Ratlam, Madhya Pradesh 457001, India

Comments

Post a Comment

Popular posts from this blog

Best morning routine - To makes your day valuable

  Best morning routine  “ Morning is an important time of day because how you spend your morning can often tell you what kind of day you are going to have ” –    Lemony Snicket   Morning is the first impression of the day, so try to keep a better mark. A slight change in the morning routine can increase your productivity and helps to make the right decision.  Otherwise, the morning is happening to others. In short, the time your wasting, someones are investing. We have all heard that if the morning starts well, then the whole day can go well.  “ Smile in the mirror. Do that every morning you’ll start to see a big difference in your life ”   How to start your best morning routine Quick workout  When we talk about exercise, morning is the best suitable time for many of us, but it is your preference. When you start exercising in ...
Post a Comment
Read more

Meditation for beginners - Mental peace

In this troubled time, negativity spreads all around, and plenty of people are worried about it. To overcome this pessimism, to become positive, today we learn about Meditation . We can learn it step by step, So start with basics... What does Meditation meaning? Meditation doesn't mean the stage of zero thought. Meditation is to stay comfortable with thoughts and the process of thinking. When you start to understand instead of distressed, you could use your full mind, you can utilize your time, meditation can also help to decrease stress, to increase focus.  Meditation is a practice where an individual uses a technique – such as mindfulness or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state - Wikipedia Up and Down Floor Cushion for Yog...
Post a Comment
Read more

6 simple method to stop overthinking

Are you wasting time and energy thinking about a decision that doesn't need to be made yet? Small problems look big. You're brain not allow to decide on a time. So maybe you are going through an overthinking disorder. What is overthinking? In medical, overthinking is a Generalized Anxiety Disorder. It is a common disease. People who have this problem do not even know that they are suffering from this malady. The nature of those people changes due to overthinking, either they become irritable or Feel depressed.   Symptoms of the overthinking disorder You keep worrying about your future Your brain continuously think Never focus on single work Always feeling tired Six simple methods to stop overthinking 1. Let go of the past Do you ever find yourself does that dumb thing in front of friends or relatives, because of which you were embarrassed. Before you start ruminating about your past, keep in mind that dwelling on past events are normal. Past can neither come back nor can we ch...
Post a Comment
Read more