Let me ask you a question before getting started. Are you a hard gainer? Trying to put on some weight healthily? Then this article (weight gain diet plan) is for you. In this article, I have also given 2500 calories weight gaining diet plan Indian for FREE.
Many people want to lose weight in India and all parts of the world. But not all want to lose, some people even find it very difficult to put on some weight.
Read till the end to find the weight gain diet plan Indian.
To see any changes in your body weight, you should have a deep understanding of energy balance.
What is Energy balance?
What exactly is energy balance? Let me simply tell you.
Energy balance is nothing but calculating calorie in and calorie out properly.
If you are eating that means you are taking calories into your body (calorie in) and if you are burning calories through any physical activity that is calorie out.
If your calorie intake is equal to calorie out that means, you can not see the change in your weight – the weight will be constant.
If your calorie intake is less than the calories burned, that means you are eating less and
If your calorie intake is more than the calories burned, then some energy lies within you and leads to gaining weight. However, the best weight gain diet plan given in this article will help you to gain weight.
How many calories you should eat?
The weight gain diet plan differs from person to person in calories. How many calories you should eat depends on your height, weight, your daily activity, your metabolism, and other factors.
If you know how to calculate your TDEE, then it is easy to find how many calories you should eat in a day. You can calculate the number of calories you should eat in a day with this TDEE calculator.
TDEE gives you a certain amount of calories to maintain your weight. If you want to gain weight, you have to add 300 to 500 calories to your diet.
Adding more than 500 calories to your weight gain diet adds more fat to your body which you don’t want.
Let us suppose, my TDEE is 1700 calories. If I want to gain weight, I have to add 300 to 500 calories to 1700. That means, my weight gain diet plan should be 2000 to 2200 calories.
Also read: How many calories you should eat in a day?
What kind of foods you should include in your weight gain diet plan?
After configuring how many calories you should eat to weight gain, you have to find the type of foods you should include in your weight gain diet plan.
Eating more does not mean you are eating more calories. For an instance, eating less dense foods like green vegetables makes you feel full but the calories in vegetables are too less.
Hence, you have to consume more dense foods (more dense means you can get more calories by eating less) like,
- Whole eggs
- Lean meat
- Dried fruits
And the list goes on.
Also read: Top 10 healthy foods to gain weight.
What kind of foods you should avoid in your weight gain diet plan?
You can still gain weight by eating unhealthy foods. But that is not a proper and healthy way to gain. Gaining weight by eating unhealthy means you are gaining more fat than muscle.
The given list of foods you should avoid in your weight gain diet plan Indian.
- Processed foods. Sadly, we all, knowingly or unknowingly eat a lot of processed foods in our weight gain diet plan. Any food that is usually frozen, canned, packed, wrapped, dried, baked, and pasteurized are processed foods.
- Softdrinks (commonly called cool drinks)
- Bakery items like puffs, pizzas, burgers, cookies, etc…
- To maintain your weight goal on track, you should consider avoiding alcohol.
- Fast foods.
In one word, minimize street food (outside food) consumption and switch to homely food.
Tips to gain weight healthily
- Lift heavyweights. Along with a weight gain diet plan, lifting weights adds more muscle to your body.
- Add creatine to your weight gain diet plan. Muscle is made mostly of water. Creatine along with a proper diet helps retain water in your muscle. Remember, you should drink at least 3-5 litres of water when you supplement with creatine.
- Add more protein to your weight gain diet plan.
Weight gain diet plan macro split
Carbohydrates, proteins, and fats are called macronutrients, simply macros. Macro splits mean dividing these macronutrients into certain portions. This is important to gain weight.
The weight gain diet plan macro split varies from person to person depending on a particular goal and the type of diet.
In general, in a weight gain diet plan
- 25% to 30% of daily total calories should come from healthy fats.
- 25% to 40% calories from protein.
- And 30% to 50% calories from carbohydrates.
These are the general recommendations. Not medical and professional advice.
The wait for a weight gain diet plan is over.
Weight gain diet plan (Indian)
Here is a sample weight gain diet plan.
Breakfast: Oats 80 grams Peanut butter 2 tablespoons (33 grams) 1 glass cow milk or plant based milk 1 medium sliced banana 10 almonds Snack: 1 medium sized apple 1/2 cup (74g) blueberries Lunch: 300 grams cooked brown rice 1 chicken breast 1/2 cup (75g) yogurt Snack: 2 scrambled eggs with veggies Dinner: Wheat Roti 4 no's (35g each) Cooked paneer 100g Whey protein 1 scoop
Can I gain weight in 7 days?
With proper diet and exercise, you can. But do not expect results magically. It is not possible to gain more than 1kg healthily. To gain 1 pound (0.5 kg), you should be on a surplus of 3500 calories. You must calculate accordingly. If you don’t know how to calculate, Use this TDEE calculator.
Weight gaining diet plan Indian
Refer to the 2500 calories weight gaining diet plan mentioned in this article.
What are the weight gain high calorie foods?
Here are some of the weight gain high calorie foods,
2. Green moong
4. Whole eggs
5. Milk products.
You can find more weight gain high-calorie foods here
Gaining weight is a serious issue for some people. You have to consume calorie-dense foods to gain weight. Some of the foods are mentioned above.
By following this 2500 calorie diet plan, you can maintain or gain weight. However, you should know how many calories you should eat to gain weight.
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