If you want to gain weight, you should live a healthy life by eating good food, exercising, and doing many other things. So for gaining weight, we have for you the perfect diet plan for weight gain.
Some people drink soda to gain weight. There’s no doubt that soda can help you gain weight, but it can also hurt your health. If you are underweight, whether you are a skinny guy or a thin girl, you want to gain a good amount of muscle mass and subcutaneous fat, not a lot of belly fat.
Men and women who aren’t overweight can still get type 2 diabetes, heart disease, and other health problems that are often linked to being overweight. Because of this, it is very important that you still eat well and live a good life generally.
This meal plan is set to give you 2,500 calories, but you can change it to give you 2,000 or 3,000 calories. You probably already know that 2,000 calories are a common daily goal for eating. The FDA uses this round number to talk about food in a general way. Because of this, it’s also the number you’ll see on screens called “Nutrition Facts.”
But everyone doesn’t need 2,000 calories, especially if they want to gain weight. How many calories you need to put on pounds depends on your current weight, height, age, gender, and how active you are.
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To figure out how many calories you need to gain weight, you must first know your Resting Metabolic Rate (RMR). This is the number of calories your body needs if you don’t move and just sit around all day. Once you know your RMR, you can add in how active you are to get a more true idea of what you need. So we have for you the perfect diet plan for weight gain.
Step 1: Calculate your Metabolic Rate
Multiplying your current weight by 12 is an easy way to figure out your resting metabolic rate.
If you weigh 150 pounds, multiply 150 by 12 to get the number 1,800.
This is the number of calories you should burn during the day if you don’t do any exercise. If you ate this many calories every day, you would stay the same weight.
Step 2: Adjusting your Activity Level
Depending on how much you move, you should increase your resting metabolic rate by the following numbers to get a better idea of how many calories you burn every day.
- Lightly active (light exercise 1 to 3 days/week)
- Moderately active (moderate exercise 3 to 5 days/week)
- Very active (hard exercise 6 to 7 days/week)
- Extra active (extra-hard exercise 6 to 7 days/week)
- Super active (extra-hard exercise 6 to 7 days/week and a physical job
800 calories per day times 1.2 (for modest activity) = 2,160 calories per day
If your fitness level stays the same, this is how many calories you need to eat to stay the same weight.
Step 3: Add more Calories to Gain Weight
If you’re in the growth phase of bodybuilding, which is when you’re trying to gain muscle, or if your doctor has told you to follow a weight-gain plan, you can try to eat 5 to 10% more calories.
For 5% more calories: 2,160 calories/day x 1.05 = 2,268 calories/day
For 10% more calories: 2,160 calories/day x 1.1 = 2,376 calories/day
Macronutrients are important if you want to gain weight and build muscle. But it’s not true that you need to eat only high-protein foods to build muscle.
Even though protein is important for healing the tiny tears in your muscles that weight lifting and other workouts cause, carbs and fats still have important jobs to do in your body as you get bigger, so don’t forget about them.
Here are some things you should eat if you want a good mix of healthy fats, complex carbs, and protein.
Important Weight Gain Foods:
Oily fish like salmon, tuna, herring, and anchovies. Meats like turkey, chicken, and lean beef, and lamb with vegetables and fruits in plan.
Beans and legumes, including chickpeas, black beans, lentils, cannellini beans and hummus, Eggs, Nut butters. Nuts like cashews, peanuts, almonds, walnuts and pecans.
Whole grains like whole-wheat bread, whole-wheat pasta, brown rice, and quinoa, and High-calorie fruits, and vegetables like avocados, coconut, bananas, mangoes, and dried fruit.
We have for you a weight gain diet chart which is essential to have while going for the perfect diet related to weight gain.
Early Morning: 1 glass of milk, 2 boiled eggs or bananas, 6-7 pieces of soaked almonds
Breakfast: 2 vegetable or paneer stuffed parathas with 1 cup of curd or 2 masalas dosa with vegetable sambhar and chutney or 2 moong dal chillas with paneer stuffing or 2 eggs omelet with 3-4 slices of toasted whole wheat or multigrain bread
Early Afternoon: Handful of mixed nuts you may have Sesame seed or dry fruits, a handful of roasted almonds with one glass of lassi
Lunch: 2 medium chapattis, 1 cup of vegetable of your choice, chicken breast or fish, yogurt, 1 cup of dal, and 1 cup of rice
Snack time or little snacky time: 1 cup of tea or coffee with full-fat milk, 3-4 wholewheat or Sesame biscuits or Nachni Chilla, Poha with peanuts, potato, and peas or makhanas roasted with ghee
Dinner: 1 bowl of chicken or mixed vegetable soup. You may also have 2 medium chapatis(Rotis) with 1 cup of chicken breast/fish fillet/egg, or paneer, and lastly1 cup dal, 1 cup rice, and mixed salad
Nighttime Snack: 1 glass of milk mixed with turmeric. Not to miss two small bananas.
With this diet chart, there is a food list that you need to avoid when opting for gaining weight.
There are a few foods that cause unhealthy weight gain. Eating healthy foods can help you gain weight in a way that is good for your health.
They have “empty calories” that make our bodies store more fat. This fat can be the cause of a wide range of health problems, from obesity and high blood pressure to diabetes and cancer.
Don’t eat prepared foods like biscuits, chips, cakes, candies, ice cream, and other quick snacks.
These prepared foods are full of chemicals that keep them from going bad and refined flour. There is proof that prepared foods are linked to fat. Instead, choose to snack on healthy foods like veggies and nuts.
Carbs that are refined:
Refined flour and the things made from it are not healthy. Because it has been through a long making process, it is no longer healthy and is full of empty calories.
Instead of refined flour, you should use whole wheat flour, bajra, oats, or multigrain flour.
To sum up, A good food plan for weight gain is important. the above mentioned diet plan for weight gain is optimal but other things like exercise, sleep, and way of life are also important. So, choose a diet plan that works for your body and your way of life. Don’t forget that gaining or dropping weight is a process that takes time and drive. So, keep yourself inspired, eat well, work out often, and live without stress.