Best Healthy Diet Plan for Weight Gain

Gaining weight and building muscle is not as easy as pie. You need to make a lot of effort to change your dietary habits, follow a healthy lifestyle, and stay active by practicing exercises. When you focus on gaining weight, you must ensure not only a good calorie intake but also quality protein and other nutrients such as vitamins, minerals, fiber, and more. A well-designed weight gain diet plan can help you shed the desired amount of pounds, build muscle, and avoid empty calories and unhealthy fats by providing a healthy eating chart.

The struggle to gain pounds after being underweight is just as difficult as losing weight after being obese or overweight. When trying to gain weight, you need to increase your intake of all macronutrients, namely protein, carbohydrates, healthy fats, and more. Valuable guidance from a certified nutritionist can help you create a customized weight gain diet chart that includes the right nutrient-dense foods that provide you with all the nutrients you need to support a healthy weight. BMI (Body Mass Index) helps you know whether your weight is healthy or underweight. When your BMI is between 18.5 and 24.9, your weight is in the healthy weight range. If it's 18.5 or less, it means you're underweight.

10 Best Weight Gain Tips

Eat smaller meals more often.

Instead of eating three large meals a day, prefer small meals five to six times a day. This will help you get the right amount of calories and healthily gain the pounds. Eating frequent small meals is also beneficial for underweight individuals who have less appetite and feel full more quickly.

Eat more calories than your body needs.

The simple logic and science behind this weight gain diet tip is that your body uses more calories than it burns causing weight gain. If the inflow of a system is greater than the outflow, the chances of accumulation of material in the system are high. So consume more food.

Use a larger platter and increase your portion size.

Using large plates for meals and snacks is one of the easiest ways to increase your calorie intake, whether you are following a non-veg or veg diet chart to gain weight. By using large plates for food, you eat more calories than usual. You can go for larger food portions by using larger plates, larger sized bowls, and larger dinnerware.

Add nutritious foods to your diet.

While trying to eat high-calorie foods to gain weight, it is important to choose the right weight-gain foods that also provide your body with the necessary nutrients. Choose dense fruits, such as avocados, bananas, and mangoes, and add whole-fat milk to your healthy diet chart. These foods are not only high in calories but also packed with nutrients. Also, you can eat starchy vegetables, such as corn and potatoes.

Choose healthy fluids.

Choose milk, smoothies, healthy juices, and full-fat dairy in your weight gain diet chart instead of drinks like tea, coffee, and diet soda. Choosing healthy fluids helps you get enough calories as well as many essential nutrients that nourish you and boost your immunity. You can also eat fresh fruits and vegetables over diet soda. Eat high-calorie smoothies and shakes while on a weight-gain diet plan. You can enhance your smoothies with nut butter, yogurt, fruit, milk, nuts, and seeds.

Say no to junk food.

Having too many empty calories with added sugar, unhealthy fats, and salts can be harmful to your health, even though you may gain weight. Junk food is high in empty calories, salt, sugar, and unhealthy fats. So avoid junk foods while following a diet plan to gain weight. Instead, include the most nutrient-dense foods in your diet, such as beans, fresh fruit, vegetables, nuts, and milk. This will help you healthily gain your desired weight and boost your immunity.

Prepare your regular salad.

You might think that salads are low in calories so you can try to skip them while following a diet plan to gain weight. But, don't do that. Salads are rich in essential nutrients. So instead of dropping them from the weight gain diet chart, garnish them with avocado, cheese, seeds, olive oil, and nuts. You can also prepare the salad with fruits, such as berries, apple slices and pears.

Season your soups

Top your soup with yogurt, sour cream, and cheese, as these condiments not only add calories to your diet but also add flavor to your soup. It will also make you crave more soup in your meal.

Supplement your diet with protein sources

Protein is an important nutrient in our diet that helps us maintain a healthy body. Our muscles are made of protein. A lack of protein can derail your weight gain efforts. Also, insufficient protein in your diet can lead to fat gain and make it difficult for you to maintain a healthy weight. Therefore, you need to include protein-rich foods in your weight gain diet chart. Get at least 1.5 to 2 grams of protein per kilogram of your body weight, as it helps you gain healthy pounds and build lean muscle. If you're looking for healthy protein sources to add to your weight gain food list, choose fatty fish, such as salmon, beans, nuts, eggs, beans, and milk.

Chew on nuts.

Eating nuts helps you gain weight and also provides you with many essential nutrients like protein, minerals, vitamins, and more. You can snack on nuts, such as almonds, pistachios, and walnuts, or add almond butter or peanut butter to your breakfast. They provide you with nutritious calories. If you like to munch on carrot sticks, you can dip them in nutritious nut butter. Also, seeds and dried fruits can make your snacks and snacks full of nutritious calories, so use them.

Sample Healthy Diet Plan for Weight Gain

Early morning (7 am): Two boiled eggs with a glass of milk. If you prefer a vegetarian diet, you can have two bananas and 5 to 6 soaked almonds with a glass of milk.

Breakfast (8 am): Two mooing dal challahs or vegetable-filled piranhas. Non-vegetarians can have a two-egg omelet with toasted multi-grain bread.

Mid-morning (11 am): A glass of curd lassie and a handful of roasted almonds or dried fruit Chikko.

Lunch (1 pm): Two chapatis, two bowls of vegetables, fish, or a cup of curd, 1 bowl of rice, and 1 cup of dal. Also, you can have a cup or plate of sprouted salad.

Evening (5 pm): One cup of tea with two whole wheat and with peas, roasted peanuts,

Dinner (8 pm): A bowl of mixed vegetable soup, two chapatis, two medium-sized bowls of vegetables, a bowl of rice, a cup of lentils, and a mixed nutritious salad.

Before going to bed at night (10 pm): Drink a glass of milk with turmeric mixed in bananas with.

So, if you are underweight and struggling to gain a few kilos naturally, then go for a healthy diet to gain weight. Valuable guidance from nutritionists, such as those at Health Total, can help you create a personalized weight gain diet chart that includes all the nutrient-dense weight gain foods that not only limit your calories. Increases the number but also increases your intake of essential nutrients. So, you don't just gain calories and pounds but also replenish your body with all the essential nutrients. It helps strengthen your immune system, fight off underweight health problems, such as brittle bones, pale skin, and frequent infections, and helps you gain and maintain a healthy weight.

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