Idli also called rice cake, is arguably one of the…
Vegetable Idli: Easy Breakfast Recipe For Weight Loss At Home
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Gaining weight might not be everyone’s goal, but it’s important for some people. There are various reasons why you might want to put on some pounds. We have seen the majority of people fussing over weight loss, but many people neglect the other side who might be searching for the opposite, i.e., “weight gain diet plan.”
Maybe you’re trying to build muscle and need to eat more, or you’ve been sick and lost weight below what’s healthy for you.
No matter the reason, this 7-day meal plan is here to help you gain weight in a healthy way. The plan includes breakfast, lunch, dinner, and snacks, all focusing on foods that give you lots of nutrients.
We’re talking about things like whole grains that are good for your digestion, protein to help your muscles grow, healthy fats, and plenty of fruits and veggies. So, let’s discuss more about these diet plans and learn what to include and how to prepare a customized diet plan.
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What Is A Healthy Weight Range?
BMI is a basic and affordable method of calculating body fat which you can do by using a BMI calculator It is computed by dividing an individual’s weight by his/her height in inches squared and multiplying by a conversion factor of 703 based on height and weight.
So, let’s see how we can interpret the result:
- A BMI below 18.5 is underweight.
- A BMI between 18.5 and 24.9 is considered a healthy weight.
- 25.0 and 29.9 BMIs are overweight.
However, a BMI under 30.0 is obese
Why An Individual Is Considered Underweight?
People can be underweight for various reasons, and this weight gain diet plan is mainly for those who need to gain weight or build muscle. However, it’s important to gain weight in a healthy way, following a proper diet plan.
So, here we are sharing a few of the common causes of being underweight:
- Hereditary Factors: If being underweight runs in your family or if your parents are underweight, you might also be underweight.
- Malnutrition: Not getting enough nutrients in your diet or missing out on essential food groups can lead to malnutrition, which often results in being underweight.
- Underlying Medical Conditions: If you’re losing weight suddenly without any apparent reason, it’s essential to see a doctor. There could be an underlying medical condition causing the weight loss, such as thyroid issues or loss of appetite due to stress or other psychological factors.
Overall, being underweight may result from a combination of factors including genetics, diet, health conditions, metabolism, and mental well-being.
Health Complications Due To Underweight
Being underweight is not a normal condition, and this can put you at risk of many health difficulties. So, here we are sharing a few of them:
1. Nutritional Deficiencies:
If someone is underweight and you are not taking the necessary steps to a weight gain diet plan, it can cause nutritional deficiencies. If you are following a healthy and balanced diet plan, this can lead to a lack of nutrients in the body.
So, some of the common nutritional deficiencies are calcium deficiencies, iron deficiency (anemia), iodine deficiency, and vitamin D deficiency which you can complete by including vitamin D-rich foods in your regular diet. However, this could lead to chronic diseases that compromise your health.
2. Fertility Issues:
Underweight issues can also lead to chronic diseases that can compromise your health in the long run. Did you know that being underweight can also affect your fertility? Yes, both being underweight and obese can hamper infertility.
Thus, in this scenario, mainly women get affected, as they suffer complications in conceiving, keeping their pregnancy, and delivery as well. However, you can see miscarriages are commonly seen in such cases.
3. Weak Immune System:
Due to your being underweight and a lack of nutritional deficiencies, the immune system of the human body can also be compromised. Also, with a weaker immune system, anyone can be at risk of catching seasonal flu and infections.
4. Osteoporosis And Bone Health:
Insufficient body weight gain diet plan can lead to decreased bone density and an increased risk of osteoporosis. This condition weakens bones, making them more prone to fractures and breaks, even with minor falls or injuries.
5. Muscle Loss:
When the body lacks adequate energy from food, it may start to break down muscle tissue for fuel. This can lead to muscle wasting or loss, weakening the body’s overall strength and impairing physical performance.
6. Hormonal Imbalances:
Being underweight can disrupt hormonal balance in the body, affecting various systems such as the reproductive system, thyroid function, and stress response. Hormonal imbalances can contribute to irregular menstrual cycles, decreased libido, and other health issues.
7. Delayed Wound Healing:
Proper nutrition is essential for tissue repair and wound healing. Underweight individuals may experience delays in wound healing due to inadequate nutrient intake, leading to prolonged recovery times and increased susceptibility to infections.
8. Mental Health Concerns:
Being underweight can also impact mental well-being, leading to feelings of weakness, fatigue, and low self-esteem. It may also contribute to the development or exacerbation of mental health conditions such as depression and anxiety.
9. Increased Risk Of Complications:
Underweight individuals may be more susceptible to complications during medical procedures or surgeries due to decreased reserves of energy and nutrients. They may also have a harder time recovering from illness or injury compared to those with a healthy body weight.
7 Days Weight Gain Diet Plan
Here’s a general 7-day weight gain meal plan that focuses on nutrient-dense foods to help you increase calorie intake and build muscle:
Day 1:
| Meal | Description |
| 1 | 2 Egg Brown Bread Sandwich + Green Chutney + 1 Cup Milk + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Cup Banana Shake |
| 3 | 1 Cup Arhar Dal + 1 Cup Potato Curry + 3 Chapatti + 1/2 Cup Rice + 1/2 Cup Low Fat Curd + Salad |
| 4 | 1 Cup Strawberry Smoothie + 1 Cup Vegetable Poha |
| 5 | 1 Cup Milkshake |
| 6 | 1.5 Cup Chicken Curry + 3 Chapatti + Salad |
| 7 | 1 Cup Greek Yogurt With Honey + Mixed Nuts |
| 8 | 1 Cup Cottage Cheese With Pineapple |
Day2:
| Meal | Description |
| 1 | 3 Onion Stuffed Parantha + 1 Cup Curd + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Cup Mango Shake |
| 3 | 1 Cup Moong Dal/ Chicken Curry + 1 Cup Potato And Cauliflower Vegetable + 3 Chapatti + 1/2 Cup Rice + Salad |
| 4 | 1 Cup Pomegranate Juice + 2 Butter Toasted Bread |
| 5 | 1 Cup Milkshake |
| 6 | 1 Cup Beans Potato Vegetable + 3 Chapatti + Salad |
| 7 | 1 Cup Greek Yogurt With Berries + Mixed Nuts |
| 8 | 1 Cup Cottage Cheese With Sliced Apple |
Day 3:
| Meal | Description |
| 1 | 3 Paneer Stuffed Besan Chila + Green Chutney + 1 Cup Curd + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Apple Smoothie With Maple Syrup |
| 3 | 1 Cup Masoor Dal + 3 Chapatti + 1/2 Cup Rice + 1 Cup Low Curd + Salad |
| 4 | 1 Cup Tomato Soup With Bread Crumbs + 1 Cup Aloo Chaat |
| 5 | 1 Cup Milkshake |
| 6 | 1 Cup Carrot Peas Vegetable +3 Chapatti + Salad |
| 7 | 1 Cup Greek Yogurt With Granola + Mixed Nuts |
| 8 | 1 Cup Cottage Cheese With Grapes |
Day 4:
| Meal | Description |
| 1 | 1.5 Cup Vegetable Bread Upma + 1 Cup Milk + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Cup Ripe Banana With 2 Tsp Ghee |
| 3 | 1 Cup Rajma Curry + 1 Cup Spinach Potato + 3 Chapatti + 1/2 Cup Rice + Salad |
| 4 | 1 Cup Vegetable Juice + 1 Cup Upma |
| 5 | 1 Cup Milkshake |
| 6 | 1.5 Cup Parwal Vegetable + 3 Chapatti + Salad |
| 7 | 1 Cup Greek Yogurt With Mango + Mixed Nuts |
| 8 | 1 Cup Cottage Cheese With Berries |
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Day 5:
| Meal | Description |
| 1 | 2 Whole Wheat Toast With Avocado Spread + 2 Scrambled Eggs + 1 Cup Milk + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Cup Strawberry Banana Smoothie |
| 3 | 1 Cup Lentil Soup + Grilled Chicken Sandwich + Salad |
| 4 | 1 Cup Greek Yogurt With Honey And Mixed Berries |
| 5 | 1 Cup Milkshake |
| 6 | 1.5 Cup Beef Stir-Fry + 3 Chapatti + Salad |
| 7 | 1 Banana With Peanut Butter |
| 8 | 1 Cup Cottage Cheese With Pineapple |
Day 6:
| Meal | Description |
| 1 | 2 Slices Of Multigrain Bread With Scrambled Eggs + 1 Cup Milk + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Cup Blueberry Smoothie |
| 3 | 1 Cup Chickpea Salad + Grilled Fish Fillet + 3 Chapatti |
| 4 | 1 Cup Greek Yogurt With Granola And Mixed Berries |
| 5 | 1 Cup Milkshake |
| 6 | 1.5 Cup Vegetable Curry + 3 Chapatti + Salad |
| 7 | 1 Apple With Almond Butter |
| 8 | 1 Cup Cottage Cheese With Sliced Apple |
Day 7:
| Meal | Description |
| 1 | 2 Whole Wheat Pancakes With Maple Syrup + 1 Cup Milk + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Cup Mixed Berry Yogurt Parfait |
| 3 | 1 Cup Vegetable Lentil Soup + Grilled Chicken Wrap + Salad |
| 4 | 1 Cup Greek Yogurt With Honey And Nuts |
| 5 | 1 Cup Milkshake |
| 6 | 1.5 Cup Tofu Stir-Fry + 3 Chapatti + Salad |
| 7 | 1 Banana With Almond Butter |
| 8 | 1 Cup Cottage Cheese With Berries |
Note: Remember to stay hydrated throughout the day by drinking plenty of water and adjusting portion sizes according to your appetite and activity level. Additionally, it’s crucial to consult with a healthcare professional before making significant changes to your diet.
Food Items That Can Be Easily Consumed In A Weight Gain Diet Plan
So, in the weight gain diet chart, we list a few more food items that can be included in your weight gain diet chart:
- Lean Red Meat: Red meat steaks contain a ton of protein and iron. Red It is high in cholesterol, which is why many dietitians and physicians do not recommend it as part of a healthy diet to gain weight more than a few times per week. Therefore, you can add it to the full day diet plan for weight gain.
- Whole Fat Milk: The best dietitians say that a simple substitution anyone can make when trying to gain weight is swapping skimmed milk for whole milk. So, every glass of whole milk contains 60 calories more than a glass of skimmed milk.
- Tropical Fruit: Fruits such as mango, papaya, bananas, and pineapple are the best choices, according to food experts. So, these fruits are full of natural sugars and can give you great energy.
- Avocado: Avocado benefits a lot for weight gain. So, these delicious weight gain diet vegetables are a perfect way to add heart-healthy fats to your regular diet. Did you know one-half of an avocado contains 140 calories, but it also contains high calorie diet for weight gain levels of potassium, folic acid, and vitamin E.
- Whole Wheat Bread: Dietitians say that consuming healthy bread products is the right way to start gaining weight. Thus, if you’re adding bread to your weight gain diet plan, always go for whole grains.
- Nuts: Dry fruits and nuts are the best snacks for gaining weight. Also, these are full of fat and nutrients but also contain a great deal of fiber. So consuming only a handful of nuts can keep you full for hours.
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- Cheese: Try cottage cheese with eggs. It is beneficial for your health, which makes it a favorite food item among dietitians. Also, cheese makes a great snack because it’s high in protein.
- Nut Butter: Peanut butter, almond butter, and other nut butter are calorie-dense and rich in healthy fats and protein. Spread them on whole grain toast, add them to smoothies, or enjoy them with fruits for a tasty and nutritious snack.
- Potatoes: Potatoes are a versatile and budget-friendly carbohydrate source that can help you bulk up. Whether baked, mashed, or roasted, potatoes provide a good amount of calories and carbohydrates to fuel your body.
- Dried Fruits: Dried fruits like raisins, dates, and apricots are concentrated sources of natural sugars and calories. They make convenient snacks and can be added to oatmeal, yogurt, or trail mix for extra calories and nutrients.
- Quinoa: Quinoa is a nutritious whole grain that is high in protein and complex carbohydrates. It can be used as a base for salads, and soups, or as a side dish to increase calorie intake.
Incorporating these nutrient-dense foods into your diet can help support healthy weight gain and provide essential nutrients for overall health and well-being.
As always, it’s essential to listen to your body and consult with a healthcare professional or registered dietitian for personalized dietary advice.
6 Tips For A Healthy Weight Gain Diet Plan
Let’s learn a few healthy weight gain tips that can help you while following a weight gain diet chart:
1. Consume High-Calorie Foods: Include high-calorie, high-nutrient foods, for example, bananas, avocados, and full-fat milk, to gain weight in a healthy way.
Moreover, a calorie-dense diet is required to gain the appropriate amount of weight for your body type. Also, you can try homemade protein powder for weight gain.
2. Include Carbohydrate Rich Food: Food items that are rich in nutritious carbohydrates, for example, bananas, potatoes, sweet potatoes, red or brown rice, whole grains, and fruits. These food items can help you gain weight safely and healthily.
So, to acquire the nutrients that the human body requires to operate effectively, always try to incorporate the best quality carbohydrates in some form in all of your meals.
3. Stress Reduction: Stress causes many people to lose their appetite, while others gain it. But how to reduce stress? Stress can damage your mental and physical health. So, always reduce stress through meditation, breathing, performing yoga, relaxing, taking hot shower baths, and being active.
4. Foods High In Protein: Human muscles are made up of proteins. So, to gain weight and build lean muscle mass, consume at least 1.5–2 grams of protein per kilogram of your body weight.
However, you can find lean proteins in chicken breast, turkey, nuts, lentils, beans, fish, eggs, and milk. Also, you can try a 3000 calorie diet plan for weight gain.
5. Strength Training: The aim is to increase lean muscle mass rather than fat mass. So, as a result, working out and doing weight gain diet plan training at least 2-4 times a week is critical. You can include exercises such as pushups, lunges, and squats in your routine.
6. Get Enough Sleep: A sound and good night’s sleep is extremely beneficial to your health. Thus, a decent night’s sleep of about 8–9 hours assists in maintaining muscle mass and keeping your body in shape.
By following these tips and incorporating them into your daily routine, you can achieve healthy weight gain while promoting overall well-being.
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A Word From Fitelo
Everyone who is underweight is undesirable, and all you need to look for is a good weight-gain diet. Consuming high-calorie junk and processed foods always makes you gain weight, but this is not a healthy method. So, always go for healthy proteins, carbs, and fat alternatives such as fatty milk, bananas, avocados, legumes, eggs, etc.
Also, there are several diet plans that can help you with weight gain like cutting diet plans but getting in touch with the dietitians of Fitelo, is a better option.
Always remember that weight gain is not about gaining fat mass. But it is all about lean muscle mass. Hence, consuming protein-rich foods is important to include.
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Frequently Asked Questions
Why Can’t I Put On Weight?
Everyone’s body is unique and responds differently when trying to gain weight or build muscle. You could reach out to a doctor or registered dietitian if you’re interested in learning about ways to gain weight that meet your personal health goals.
What Are The Signs OF Weight Gain?
Tighter clothing, increased appetite, reduced energy levels, decreased physical activity, and visible changes in body shape are signs of weight gain.
What Is The Cheapest Way To Include In Your Weight Gain Diet?
Having home-cooked meals along with naturally calorie-dense foods like eggs, rice, potatoes, bananas, whey protein, etc. can help you gain weight without being hard on your pocket.
Which Fruit Is Good To Include In A Weight Gain Diet?
Bananas are a good fruit for weight gain due to their high-calorie content and ability to aid in digestion.
Contact Us Today
Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
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