Diet Chart for Gaining Weight As obesity rates are sky high, most are quite obsessed about losing weight. However, being underweight or having a really low BMI is additionally a matter of concern and is usually ignored by people.
Though globally, the prevalence rate of being underweight has slightly decreased (from 9.2% to 8.4% in girls and from 14.8% to 12.4% in boys), it still is a problem that needs attention (1).
What Is Your Healthy Weight Range?
Diet Chart for Gaining Weight Your BMI (body mass index) will assist you determine your healthy weight range. Divide your weight (in kilograms) by your height (in meters) squared to calculate your BMI (2).
A BMI between 18.5 and 24.9 denotes a healthy weight range. If your BMI is below 18.5, you’re underweight.
Use this calculator to understand your BMI scale and standing .
Reasons For Being Underweight
Several medical conditions can cause you to underweight:
Diet Chart for Gaining Weight High Metabolism: Some people are built to be lean. Their rate is so high that they fail to realize weight even after eating high-calorie foods.
Family History: a couple of people are born with the type of genes that make them naturally thin and have a coffee BMI.
Medical Conditions: Certain medical conditions can cause weight loss. Having an overactive hormone (hyperthyroidism) increases rate and should cause weight loss. Uncontrolled diabetes (Type 1), cancer, and any infectious diseases can make someone reduce .
Eating Disorders: People with eating disorders like anorexia and bulimia nervosa are often underweight.
Depression: people that have depression may experience a severe loss of appetite and lose a considerable amount of weight very quickly. Such people need immediate medical help.
Diet Chart for Gaining Weight If your BMI is a smaller amount than 16, please visit your doctor to diagnose any possible medical conditions.
Sample Diet Chart For Weight Gain
Diet Chart for Gaining Weight Though eating high-calorie foods like sodas, donuts, and french-fried potatoes can cause you to gain weight, it’s not a healthy approach.
Your aim should be to create muscle mass and gain weight during a healthy way. Eating processed foods for weight gain can cause the buildup of subcutaneous or visceral fat. this will end in the unhealthy deposition of fats around your belly area or organs, respectively.
Following may be a sample diet plan which will aid healthy weight gain. This plan can vary supported the age, sex, the extent of physical activity, and calorie requirements of the individual.
|Meals||Time||What to have|
|Early Morning||7 a.m. – 8 a.m.||Overnight soaked almonds (6-7 pieces)|
|Breakfast||8 a.m. – 9 a.m.||2 multigrain breads with low-fat butter and egg omelet (2 egg whites from 1 whole egg).
A cup of corn flakes, oats with milk, or any cereal porridge (use full-fat milk).
Poha, upma, or daliya khichdi with lots of veggies.
2 chapatis with a cup of veggies and a cup of boiled sprouts
2 protein (Cottage cheese/sprouts) stuffed parathas with chutney or pickles.
Whole fruits or a glass of fresh vegetable juice with pulp.
|After Breakfast||11 a.m. – 12 p.m.||A glass of full fat milk with a health drink of your choice or whey protein.|
|Lunch||1:30 p.m. – 2:30 p.m.||A small cup of rice and two chapatis.
A cup of pulses (masoor, moong, chana).
½ cup of vegetable curry.
3 oz chicken breast or a piece of fish/ eggs/ tofu/cottage cheese.
Mixed salad made of cucumber, carrot, and tomatoes.
A small cup of curd or yogurt.
|Evening snack||5:30 p.m. – 6:30 p.m.||Veg sandwich with cheese.
Baked potato with skin and avocado dip.
Fistful mixture of roasted nuts.
|Dinner||8:30 p.m. – 9:30 p.m.||½ cup of brown rice and 1 cup of kidney beans/black beans/ mushroom curry.
Mixed salad made of cucumber, carrot, and tomatoes.
|Before bed||10:30 p.m. – 11 p.m.||A glass of full fat milk.|
Healthy Tips to realize Weight Fast (And Safely)
Eat Calorie-Dense Foods
Foods high in calories and balanced in nutrients will assist you gain weight. Foods like avocado, banana, and full-fat milk should be your staple.
Consume Healthy Carbs
Carbohydrates can help in weight gain. Replace high sugar and refined carbs like chocolates, donuts, pizzas with healthier options like banana, potato, sweet potato, whole grains, rice, and fruits, etc.
Consume A Protein Source With Every Meal
Your muscles are made from proteins. to realize weight and build lean muscle mass, you want to include a protein source in every meal you consume. Aim to require 1.5-2 gm of protein for each kg of weight .
Chicken breast, ground turkey, tofu, legumes and beans, nuts and seeds, fish, eggs, milk, and yogurt should be your go-to choices of protein.
Add Healthy Fats To Your Diet
Don’t consume just any fatty food. Choose healthy fats that don’t cause harm within the end of the day . Healthy fats also are good sources of omega-3 and omega-6 fatty acids.
Include foods like avocado, nuts, seeds, avocado oil, salmon, and vegetable oil in your diet. Eating a fistful of pumpkin or flaxseeds may be a great way to supply your body with healthy fat.
Take Weight Gain Supplements
In some cases, diet and exercise alone might not cause the specified results. differently to travel about this is often by including some additional supplements in your diet.
Whey protein is an increasingly popular supplement you’ll increase your milk or smoothies.
Gaining weight doesn’t mean you’ve got to realize fat mass. Gain lean muscle mass. You’ll look toned and defined. to urge there, you would like to hit the gym a minimum of 2-4 times every week and lift some weights.
If you’ve got any medical conditions, ask your doctor before you hit the gym.
Losing or gaining weight might be a stressful event. Stress often becomes a serious hurdle once you attempt to achieve a goal. Therefore, it’s important to scale back stress.
Have a soothing bath to scale back stress. placed on some good music and dance until you drop. Meditation, yoga, and breathing exercises also work well to scale back stress.
Get Enough Sleep
Sleep is an important determinant of your health and well-being. an individual needs a minimum of eight hours of sleep nightly to remain fit and fine. A cross-sectional study on Chinese University students revealed that good quality sleep helped strengthen muscle mass as compared to poor quality sleep (4).
Track Your Goal
Tracking your goal increases your chances of hitting your target. Maintain a food journal to write down your calorie goal and track the foods that you simply eat.
Check your weight hebdomadally or 10 days. This not only motivates you but also helps you analyze your progress better. you’ll even track your exercise pattern and begin measuring muscle gain.
Keep Yourself Motivated
Weight gain isn’t rocket science; it requires a scientific approach and well disciplined lifestyle. twiddling my thumbs and keep yourself motivated. don’t aim to realize quite four pounds a month. trying to find faster weight gain might be unhealthy and should only offer you temporary results.
Weight gain might be as challenging as weight loss, but consistency is that the key for long-term results. Consuming calorie-dense junk foods shouldn’t be the aim. Instead, your focus should be to realize lean muscle mass as which will cause a healthy weight gain.