Weight Gain Diet: Quick Safe and Healthy

Being underweight is a matter of concern. This may result in skin dryness, hair loss, fertility problems, and poor dental health. In extreme cases, skinny people may have weak immune systems. Being undernourished increases the mortality risk.

Looking for ways to increase weight? Well, there are healthful foods you can add to your daily diet.  Increased portion sizes to incorporate more calories daily can help you gain weight. Consume good fats, whole grains, fruits and vegetables, and plenty of water to help achieve your desired weight. Making dietary modifications may help you gain weight easily. You may as well try consuming nuts, dried fruit, and shakes.

In this blog, Rajashree Gadgil the best dietitian in Thane suggests a diet plan for those looking to put on weight fast.

Weight Gain Diet

Is weight gain of utmost importance for you? Well, that does not mean that you need to over-consume. Alternatively, it is recommended to include eating more nutrient-dense foods and living a complete healthy lifestyle, say getting adequate sleep and cutting down stress where possible.

Being underweight can result in several health problems and pregnancy-related issues.

Weight Gain Diet Plan for Girl

The physical and structural characteristics of men and women are different. Besides, their metabolic activities vary. A female weight gain eating plan hence must include the following foods to work effectively.

Day 1

Breakfast (801 Calories)

• Vegetable Upma: 1.5 cups
• Oats Smoothie: 1 glass
• Boiled Eggs: 2
• Mixed Dry Fruit Nuts: 2 tbsp

Mid Morning Snack (84 Calories)

• Fruit Salad: 1 bowl

Lunch (824 Calories)

• Paneer Capsicum: 1 cup
• Soybean Curry: 1 cup
• Chapati: 3
• Curd: ½ cup
• Salad: 1 bowl

Evening Snack (230 Calories)

• Vegetable Cutlet: 2 pc
• Coconut Water: 1 coconut

Dinner (771 Calories)

• Bottle Gourd (Lauki): 1 cup
• Mix Dal: 1.5 cups
• Chapati: 3
• Salad: 1 bowl

Day 2

Breakfast (701 Calories)

• Multigrain Bread and Egg Omelette Sandwich: 1
• Milk and Cornflakes: 1 cup
• Mixed Dry Fruit Nuts: 2 tbsp

Mid Morning Snack (215 Calories)

• Sapota Shake: 1 glass

Lunch (832 Calories)

• Dal: 1 cup
• Matar Paneer: 1 bowl
• Chapati: 3
• Plain Rice: ½ cup
• Curd (Cow’s milk): 1 cup
• Salad: 1 bowl

Evening Snack (186 Calories)

• Blueberry Tofu Smoothie: 1 glass

Dinner (771 Calories)

• Chicken Curry: 1 cup
• Mix Veg: 1 cup
• Steamed Rice: ½ cup
• Chapati: 2
• Salad: 1 bowl

Day 3

Breakfast (751 Calories)

• Moong Dal Chilla: 3
• Mint Chutney: 2 tbsp
• Almond Chocolate Milk: 1 glass
• Mixed Dry Fruits: 2 tbsp

Mid Morning Snack (249 Calories)

• Taro Chips: 50 g

Lunch (843 Calories)

• Shimla Mirch Aaloo (Potato Capsicum): 1 cup
• Egg Curry: 1 bowl
• Chapati: 3
• Plain Rice: ½ cup
• Salad: 1 bowl

Evening Snack (218 Calories)

• Date Smoothie: 1 glass

Dinner (757 Calories)

• Arhar Dal: 1 cup
• Baigan Matar Bharta (Mashed Brinjal Peas): 1.5 cups
• Curd: ½ cup
• Chapati: 3
• Salad: 1 bowl

Day 4

Breakfast (793 Calories)

• Potato Stuffed Paratha: 2
• Plain Curd: 1 cup
• Large Boiled Eggs: 2
• Mixed Dry Fruits: 2 tbsp

Mid Morning Snack (194 Calories)

• Apple Muesli Shake: 1 glass

Lunch (632 Calories)

• Mutton Curry: 1 cup
• Chapati: 2
• Plain Rice: ½ cup
• Salad: 1 bowl

Evening Snack (316 Calories)

• Banana Almond Smoothie: 1 glass

Dinner (790 Calories)

• Potato Curry: 1.5 cups
• Toor Dal: 1 cup
• Chapati: 3
• Salad: 1 bowl

Day 5

Breakfast (768 Calories)

• Vegetable Sandwich: 2
• Mint Coriander Chutney: 1 tsp
• Coffee with Full Cream Milk: 1 cup
• Mixed Dry Fruits: 2 tbsp

Mid Morning Snack (346 Calories)

• Roasted Peanut: ½ cup
• Sugarcane Juice: 1 glass

Lunch (728 Calories)

• Yellow Dal: 1 cup
• Cauliflower Potato Mix: 1 cup
• Chapati: 2
• Plain Rice: ½ cup
• Buttermilk: 1 glass
• Salad: 1 bowl

Evening Snack (239 Calories)

• Vegetable Juice: 1 glass
• Upma: 1 cup

Dinner (817 Calories)

• Peas and Cauliflower Sabzi: 1 cup
• Vegetable Pulao: 1 cup
• Chapati: 3
• Curd: ½ cup
• Salad: 1 bowl

Day 6

• Breakfast (812 Calories)
• Vegetable Poha: 1.5 cups
• Banana Shake: 1 glass
• Boiled Eggs: 2
• Mixed Dry Fruits: 2 tbsp

Mid Morning Snack (126 Calories)

• Fruit Salad: 1.5 cups

Lunch (823 Calories)

• Chana Spinach Curry: 1.5 cups
• Red Gram Dal: 1 cup
• Chapati: 3
• Plain Rice: ½ cup
• Salad: 1 bowl

Evening Snack (205 Calories)

• Chicken Soup with Vegetables: 1.5 cups

Dinner (861 Calories)

• Taro Root Gravy: 1 cup
• Sambhar: 1 cup
• Chapati: 2
• Rice: 1 cup
• Curd: ½ cup
• Salad: 1 bowl

Day 7

Breakfast (844 Calories)

• Multigrain Bread with Butter: 3
• Banana Peanut Butter Oats Milkshake: 1 glass
• Mixed Dry Fruits: 2 tbsp

Mid Morning Snack (125 Calories)

• Mixed Fruit Juice (Fresh): 1 glass

Lunch (841 Calories)

• Cooked Okra (Bhindi): 1 cup
• Rajma Curry: 1.5 cups
• Chapati: 3
• Plain Rice: ½ cup
• Salad: 1 bowl

Evening Snack (190 Calories)

• Tomato Soup: 1 cup
• Besan Chilla: 1

Dinner (784 Calories)

• Black Lentil: 1 cup
• Spinach Tofu: 1 cup
• Chapati: 2
• Rice: ½ cup
• Curd: ½ cup
• Salad: 1 bowl

Weight Gain Diet Plan for Male

To create a diet plan for male weight gain, Rajasjhree Gadgil the most reputed Dietitian in Mumbai shares the following tips:

• Prioritize nutrient-dense foods: Include fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet.
• Focus on protein, fats, and carbohydrates: Ensure a balanced intake of these macronutrients.
• Eat more than three meals a day: Go for plenty of calories at every meal.
• Stay hydrated: Drink plenty of water

7-day weight gain diet

If you are looking for a 7-day weight gain diet, focus on a diet with loads of healthy fats, complex carbohydrates and plenty of protein. Include oily fish like salmon, herring, tuna, and anchovies. Have meats like turkey, chicken and lean beef, pork and lamb. Include beans and legumes, like chickpeas, black beans, lentils, cannellini beans and hummus. Don’t miss including eggs. Have whole grains like whole-wheat bread, brown rice, whole-wheat pasta, and quinoa.

It is important to include full-fat dairy, including milk, yogurt and cheese. Have nut butter and nuts like cashews, peanuts, almonds, walnuts and pecans. Try including high-calorie fruits and vegetables like avocados, coconut, bananas, mangoes and dried fruit.

Important Tips for a Healthy Weight Gain

TRUWELLTH the most Integrative healthcare and Dietitian Center in Mumbai mentions that if you are new to the journey, you can follow some basic tips.

• Eat frequently.
• Do not skip your meals.
• All meals must have all vital nutrients.
• Include multiple food groups in your meals, and priorities nutrient- and calorie-dense foods.
• Increase your protein intake to gain muscle.
• Consult a knowledgeable nutritionist and dietician.
• Stay away from smoking and alcohol consumption.
• Bring down stress.
• Try yoga and weightlifting.
• Get good sleep.

Diet for weight gain for female

Mrs Gadgil the founder of the most prestigious Dietitian Center in Mumbai mentions that to gain weight, a female should:

• Eat more calories than she burns, especially from high-protein foods like meats, fish, eggs, dairy, legumes, and nuts.
• Aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram).
• Include healthy carbs and fats in her diet, such as rice, potatoes, starches, dried fruits, whole-grain bread, nut butter, and oily fish.
• Drink milk, healthy shakes, and smoothies to boost her calorie intake.
• Drink plenty of water and avoid skipping meals
• Exercise regularly to build muscle and prevent fat gain.

FAQs

10 kg weight gain diet chart

If you are looking to gain 10 kilograms of weight in one month by eating nutrient-dense food, adding carbohydrates, eating more calories, including healthy fats, taking meals frequently, following a high-protein diet, sidestepping HIIT exercises, and focusing on quality of sleep.

• Chicken and Lean Red Meat
• Nuts
• Real Nut Butter
• Whole Fat Milk
• Cheese
• Tropical Fruit
• Avocado
• Natural Granola
• Whole Wheat Bread

20 kg weight gain diet chart

Include nuts and seeds as they contain polyunsaturated fats that add healthy calories to your diet. Pistachios, walnuts, almonds, cashews, flax seeds, sunflower seeds, and pumpkin seeds are some great options for you. If you’re not fond of snacking on nuts, you may choose nut butter for extra calories.

How to gain weight fast in 1 week?

Tips to gain weight fast in 1 week:

• Consume an additional 500–1,000 calories per day, which could lead to a weight gain of about 1 or 2 pounds per week.
• Eat more often, and increase your portion size
• Avoid drinking water or other fluids before meals, as they can fill your stomach and make it harder to get enough calories.
• Drink milk, weight gainer shakes, or other high-calorie beverages.
• Use bigger plates, and add cream to your coffee or other foods
• Indulge in a snack before bed, and stimulate your appetite before eating meals
• Take creatine, a supplement that can help you gain muscle and water weight
• Get quality sleep, as it can affect your hormones and appetite.

Wrapping up

The foods suggested in this write up by the most esteemed Dietitian Center in Thane can help you increase your calorie intake healthily. This will help a person to gain weight safely and efficiently. At TRUWELLTH, we strive hard and believe that following a well-planned diet keeps you fit and healthy.