Diet Chart for Weight Gain - The Fit Indian (2024)

Reviewed by: Dr. T S Deepthi Sarojini | Author: Manoja Kalakanti

Introduction

Many folks think about dropping weight to get healthier, but for some gaining weight matters just as much. You might want to pack on muscle, bounce back from being sick, or just beef up overall. To do this right, you need a solid plan. In this post, we’ll walk you through making a balanced eating plan to gain weight, point out the best foods for the job, and share some tips on how to put on weight the healthy way.

Getting to Know Healthy Weight Gain

What It Means
Healthy weight gain means increasing body mass to improve overall health and fitness, rather than just adding fat. The primary goals include:

Adding Muscle: Building muscle is crucial for athletes and those recovering from illness or surgery. Increasing muscle mass through both animal-based and trendy plant-based protein sources like lentils and quinoa improves strength and mobility.
Boosting Energy: A balanced weight gain plan ensures enough energy reserves to fuel daily activities and increase vitality. Nutrient-dense smoothies with ingredients like oats, nut butter, and seeds are popular for providing quick, healthy calories.
Supporting Overall Health: Gaining weight through a balanced diet provides essential nutrients, enhances immune function, and maintains optimal health. Including gut-boosting fermented foods like kimchi and kefir can improve digestion and nutrient absorption, further supporting weight gain goals.

A comprehensive strategy to gain weight ensures that you not only add pounds but do so in a way that improves your health and overall wellness. A carefully designed eating plan is key to achieving this, focusing on nutrient-rich foods that provide more than just empty calories.

Designing an Effective Weight Gain Diet for a Healthy BMI

Calorie-Rich Foods to Gain Weight

When creating a weight gain diet, it’s important to focus on maintaining a healthy BMI and ensuring weight is gained under healthy conditions that promote overall well-being, not just adding mass. Foods that are high-calorie foods for weight gain are key to a diet. They help you eat more calories each day without having to consume large amounts of food. Some of the best calorie-dense foods include:

Nuts and Seeds:
Almonds, walnuts, chia seeds, and flaxseeds have a high content of healthy fats, protein, and calories. They give you a lot of energy and key nutrients in a small amount.
Avocados:
Avocados contain a lot of monounsaturated fats, which give you many calories and help your heart stay healthy. You can add them to many dishes like salads, sandwiches, and smoothies.
Whole Grains:
Foods such as quinoa brown rice, and oats have many complex carbs and calories. They also give you fiber and important vitamins that help keep you healthy overall.

Picking nutrient-rich weight-gain foods ensures you add more than just calories to your diet. You also get helpful nutrients. Take nuts and seeds, for example. They mix healthy fats and protein to boost muscle growth and keep you energized. Avocados give you a good mix of healthy fats and vitamins. Whole grains provide long-lasting energy and help with digestion.

2. Protein and Muscle Building

Protein plays a key part in fixing and growing muscles. This makes it a must-have in a diet to gain weight. Here are some high-protein foods to think about:

Lean Meats: Chicken breast, turkey, and lean beef cuts are great protein sources. They have the amino acids your muscles need to repair and grow.
Fish: Salmon tuna, and mackerel pack protein and good fats. These fish also give you omega-3 fatty acids, which help your overall health and muscle work.
Eggs: Eggs give you all the protein you need and lots of good fats. You can use them in many dishes, so they’re a great choice to gain weight.

When you mix protein with other key foods like carbs and fats, it works even better. For example, eating protein with whole grains or a healthy fat helps your muscles recover and boosts your energy. Think about a meal with grilled chicken, quinoa, and avocado – it gives you a good mix of protein, carbs, and fats.

3. Healthy Fats for Weight Gain
In addition to protein, healthy fats play a crucial role in a balanced weight gain diet:

Healthy Fats: Foods like olive oil, nuts, seeds, and fatty fish provide essential fatty acids that support hormone production and overall health. These fats are calorie-dense, helping to increase your daily calorie intake without compromising nutrition.

Incorporating good fats into your diet ensures you get enough calories and essential nutrients. For example, adding a spoonful of olive oil to salads or cooking with it boosts your calorie intake while providing heart-healthy fats.

Diet Plan for Weight Gain

Here’s a weekly diet chart for weight gain, featuring balanced meals and snacks:

Monday

Breakfast: Poha with peanuts and a glass of full-fat milk.
Lunch: Grilled chicken tikka with brown rice and mixed vegetable salad.
Snack: Greek yogurt with honey and a handful of roasted almonds.
Dinner: Paneer butter masala with whole wheat paratha and a side of cucumber raita.
Snack: A glass of protein shake.

Tuesday

Breakfast: Smoothie with banana, protein powder, spinach, and full-fat yogurt.
Lunch: Chickpea curry (chole) with basmati rice and a side of mixed vegetable salad.
Snack: Trail mix with nuts, seeds, and dried fruits.
Dinner: Tandoori salmon with sweet potato mash and steamed green beans.
Snack: Cottage cheese with a drizzle of honey.

Wednesday

Breakfast: Upma with cashews and a side of fresh fruit.
Lunch: Lamb curry with whole wheat naan and a side of sautéed spinach.
Snack: Smoothie with berries, protein powder, and a glass of buttermilk.
Dinner: Dal makhani with brown rice and a side of mixed vegetable sabzi.
Snack: Greek yogurt with a spoonful of peanut butter.

Thursday

Breakfast: Oats porridge cooked with milk, topped with flaxseeds and walnuts.
Lunch: Quinoa pulao with vegetables and a side of raita.
Snack: Apple slices with almond butter.
Dinner: Chicken korma with whole wheat roti and a side of roasted cauliflower.
Snack: A protein bar.

Friday

How to Gain Weight Successfully- Tips

1. Eat Often and Include Snacks

To gain weight, you need to eat often throughout the day. This helps you take in more calories and gives your body a steady supply of nutrients. Try to have at least five to six smaller meals and snacks each day eating every few hours.

2. Monitoring Progress

To check if your weight gain plan works, you need to keep track of your progress. Use a food diary or phone app to write down what you eat, count your calories, and watch how your weight and body shape change. Looking at this info lets you tweak your diet and workout plan as needed.

3. Exercise and Strength Training

Strength training has a big impact on weight gain by building muscle mass. Add resistance exercises like weight lifting, bodyweight exercises, and resistance bands to your routine. Try to do at least two to three strength training sessions each week working on different muscle groups each time. This helps boost muscle growth and supports your overall weight gain goals.

Conclusion

To gain a healthier body by putting on weight, you need a balanced plan that includes a nutritious diet and strength training. Focus on high-calorie, nutrient-rich foods while incorporating weightlifting into your routine. It’s important to carefully plan your meals to ensure you’re not just eating more, but eating the right foods that contribute to muscle growth and overall well-being.

Remember, it’s not about quantity but quality. Your goal should be to build muscle and improve health, not just add weight. Stay consistent, patient, and dedicated to the process, and with time, you’ll reach your weight gain targets in a healthy and sustainable way.

FAQ’S

What causes weight gain?

Excess calorie consumption, lack of physical activity, hormonal imbalances, and certain medications can lead to weight gain.

How to gain weight?

Increase calorie intake with nutrient-dense foods, engage in strength training, and prioritize rest for muscle recovery.

How to gain weight fast in one week?

Foods like whole grains, nuts, seeds, lean meats, dairy, avocados, and protein shakes help in gaining weight.

What should I eat to gain weight?

Foods like whole grains, nuts, seeds, lean meats, dairy, avocados, and protein shakes help in gaining weight.

Does muesli help you gain weight?

Yes, oats are effective for weight gain when combined with calorie-dense ingredients like milk, honey, and nuts.

Does oats help in gaining weight?

Yes, oats are effective for weight gain when combined with calorie-dense ingredients like milk, honey, and nuts.

How to eat dry fruits for weight gain?

Eat a handful of dry fruits daily, add them to smoothies, or mix them into meals like yogurt, salads, or oatmeal.

What foods make you gain weight fast?

Foods like nut butters, whole-fat dairy, oily fish, avocado, and protein-rich shakes are excellent for fast weight gain.

What causes rapid weight gain in females?

Manoja Kalakanti

Manoja. K is a Post Graduate in Organic Chemistry and has a BSc degree in Clinical Nutrition and Dietetics (Osmania university). She has over 8 years of experience in diet planning, nutrition, and fitness. Her expertise lies in health-related issues such as weight management, PCOD, thyroid, obesity, and stress. She is the chief adviser and full-time contributor at Fit Indian and has the final say on all the segments under the Fit Indian paradigm.She firmly believes that “Good health is a choice”, she believes that a day must begin with nutritious food and fitness activity that helps you beat stress and make life easier.We are not just all about fitness plans; you can also get customized diet plans and healthy cooking tips here! Book a consultation now!