When one hears of dieting, one imagines that a person is trying to lose weight. However, some people need to follow specific diets to gain weight healthily. Here we bring you one such weight gain diet.
The following is a weight gain diet that all Indians can follow:
Healthy Weight Gain Diet for Everyone:
1. Breakfast
The following can be an excellent composition of your breakfast:
- Two or three whole eggs scrambled with one tablespoon of ghee or coconut oil
- Two slices of whole-grain bread with butter or peanut butter
- A glass of milk or a protein shake made with milk, whey protein, and a banana
This is a protein-rich breakfast to start your day with just enough calories.
2. Mid-morning snack
For a mid-morning snack, we recommend the following:
- A handful of mixed nuts like almonds, cashews, and walnuts
- A piece of fruit like a banana or an apple
3. Lunch
The following will make an excellent lunch for someone trying to gain weight:
- 1 or 2 cups of cooked rice or quinoa
- 1 or 2 cups of lentils or chickpeas cooked with vegetables and spices
- 1 or 2 pieces of grilled or baked chicken, fish, or paneer that is, Indian cottage cheese)
- A small bowl of salad with olive oil or sesame oil dressing
4. Evening snack
Instead of evening tea, we recommend the following:
- 1 or 2 slices of whole-grain bread with butter or cheese
- A glass of milk or a fruit smoothie made with yogurt, banana, and mango
5. Dinner
As for the penultimate meal of the day, we recommend the following:
- 1 or 2 cups of cooked pasta or whole-grain roti that is Indian bread)
- 1 or 2 cups of vegetable curry cooked with coconut milk and spices
- 1 or 2 pieces of grilled or baked chicken, fish, or paneer
- A small bowl of salad with olive oil or sesame oil dressing
6. Before bed
We recommend that one should end one’s day with a glass of milk or a protein shake, preferably one that is made with milk, whey protein, and peanut butter.
This diet shall help you gain weight, but you must remember that it might make you obese unless you also incorporate regular exercises, particularly weight lifting and resistance training, that shall build your muscle mass and thus help you healthily gain weight.
FAQs
There are several questions about this weight gain diet. The following are some of the most Frequently Asked Questions (F.A.Q.s) :
Question: What are some of the tips for following the above diet?
Answer: The following are some of the tips to follow for the weight gain diet mentioned above:
- Plan and be prepared for your meals: You must plan your meals in advance. Further, you must ensure the availability of all the ingredients in advance and avoid any last-minute hassle.
- Exercise regularly: As mentioned above, you must do regular muscle-building exercises.
- Eat frequently: You must eat small and frequent meals at periodic intervals throughout the day.
- Focus on nutrient-dense foods: You must go for a balanced diet rich in all types of nutrients. You must avoid fallacy considering only macronutrients (proteins, carbohydrates, and fats) but must also consider micronutrients (vitamins, minerals, etc.).
- Stay hydrated: Hydration is an essential part of gaining weight healthily as it facilitates various bodily functions like digestion and metabolism,
- Incorporate healthy fats: There are both healthy and unhealthy fats. Your diet includes various healthy fats, such as nuts, seeds, olive oil, and avocado, for higher caloric intake and provide various essential fatty acids.
- Sleep well: You must also get enough sleep, and getting enough rest is essential for muscle recovery and growth. You must aim for 7-8 hours of sleep each night.
- Consult an expert: Consult your physician or dietary expert before making any significant changes in your diet, especially if you have a health condition.
Question: What are some of the reasons a person may want to gain weight?
Answer: A person might be malnourished or underweight due to several reasons like stress, poverty, loss of appetite, or any other previous health conditions, etc.
Question: What is a good healthy body weight range?
Answer: It depends on several factors, especially gender, and height. You can easily check it through B.M.I. or Body Mass Index. B.M.I. is an index that gives you a rough idea of the range of healthy weights for people of different heights. However, merely having weight in a healthy range is not enough. You must ensure that most of it goes to building muscles through regular exercise.
If the reader has any other questions, they should feel free to ask them here.
The Bottom Line
One can easily wrap up the above discussion by concluding that following this diet and the other guidelines can help most people gain weight healthily.
