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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

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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.

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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

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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.

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Location: Ratlam, Madhya Pradesh 457001, India

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