Being underweight is as detrimental as being overweight. In this particular article, we’ll discuss various methods including diet-plans to gain weight in a healthy way.
When your calorie needs aren’t satisfied or you make bad dietary choices, weight gain becomes challenging. Eating up salads only will definitely not cause weight gain. Though they’re healthy and nutritious but you should also include proteinaceous diet in your routine. Also, you should focus on muscle gain rather than fat gain.
Diet Plan for Healthy weight gain:-
- Snacks to consume
Snack on foods that are high in protein and balanced carbs. Trail mix, protein bars or drinks, and crackers with peanut butter are all good choices. Also, eat snacks that are high in “good fats,” which are essential for heart health. Nuts and avocados are the two best examples.
- Add nutritious foods in your diet
Eat foods that are high in nutrients instead of empty calories and junk food. Consider eating high-protein meats which’ll help you gain muscle. By adding nut or seed toppings, cheese, and nutritional side dishes to each meal, you can increase your calorie intake without substantially altering your diet. Almonds, sunflower seeds, fruit, and whole-grain wheat bread are all good choices.
- Add foods which are high in protein content
Even if you eat a lot of calories, a lack of protein in your diet can cause you to lose lean body mass. Hence, try to consume more protien. If possible add protein drink in your diet like Whey protein.
- Swallow mini-meals
Eating large amounts of food may not be appealing if you have a low appetite owing to physical or mental challenges. Consider eating smaller meals throughout the day to increase your calorie consumption.
- Increase your portion size
As we know, exercising boots our immunity and aids us in remaining healthy. But at the same time, it burns up calories. Hence, if you’re are into aerobic activity and try to consume at least 2000 calories per day. Also, try to lift weights frequently as it helps you to gain muscle mass.
Foods that helps in healthy weight-gain:-
- Peanut butter
- Protein powder
- Wheat bread
- White rice
How to increase body mass rapidly? :-
In order to increase muscle growth, a person should consume 1.5-2.2 gramms of protein per kilogramms of body weight, along with frequent weight training. This is crucial for gaining weight in a healthy way.
- For females – Keep in mind that you can gain weight as a woman by eating a good, balanced diet, and it’s preferable to gain weight at a healthy rate rather than eating a lot of harmful things. In general, aim to consume 500 calories more every day, which will help you gain 1-1.5 pounds per week.
- For males:- To acquire weight, a guy must consume an additional 100 to 200 calories each day i.e. 2700 calories a day. An average person can eat 200 to 400 calories for breakfast and 500 to 900 calories for lunch and dinner on the 2500 calorie meal plan.
Weight gain meal plan:-
- Early Morning ( 100 calories approx )
Try to drink lukewarm water as soon as you wake up. Include 4 almonds, 2 dates and 2 cashews in the early morning diet. Remember, it’s better to almonds which are soaked overnight. After that you can have 2-3 oatmeal biscuit with a cup of tea or coffee.
- Breakfast ( 600 calories approx )
Have a cup of milk and a stuffed paratha with curd or butter. If you want to gain weight, incorporate two bananas in your daily diet, along with milk. Because peanut butter is high in protein and low in fat, you might consume it with your brown bread for morning.
- Mid- Afternoon snacks ( before lunch, 100 calories approx )
You might include a fruit chart or a variety of fruits in your diet in the middle of the afternoon i.e around 12:00 P.M. Some fruits may assist you in obtaining the proper quantity of energy. To help keep your blood sugar levels constant, drink orange or pomegranate juice.
- Lunch ( 600 calories approx )
Cooked chicken + pasta + 1 cup leafy green vegetables (eg. spinach, rocket) + tomato + avocado + crumbled feta cheese + olive oil/vinegar dressing.
- Evening ( 200 calories approx )
In the evening, have some toasted bread with tomato sauce. Include snacks like cheese balls with butter, vegetable cutlets, and vegetable rolls in your diet to fulfil your evening appetite. A cup of tea in the evening can help you feel energised.
- Dinner ( 400 calories approx )
The most crucial component of your daily routine is dinner. Butter chappatis and green vegetables should be included. Salads such as cucumber, carrot, onion, or green apple can be served with your meals. You can have dark chocolate post dinner or have your protein powder with milk.
Hence, being underweight can lead to serious health issues and lessen your immunity power. To stay healthy and fit, it’s very eminent to maintain an ideal weight. So, the above are some ways which will cause healthy weight gain rapidly.