The Sustainable Guide To Weight Gain For Women

Despite the majority of the world concerned about weight loss techniques and gimmicks, we can't neglect the other side that is searching for the opposite. Despite the fact that obesity has been a problem for many people, there are also a lot of people who are suffering from underweight problems. The notion of exercise has always been associated with weight loss, but that is critical in the weight gain process as well. While gaining weight isn't all rainbow and sunshine, it requires a great deal of effort, and eating chocolate treats to boost healthy weight gain isn't exactly the solution to good eating. A healthy diet plan is the only real method to stay healthy and fit that may be achieved with only a good diet plan.

We have created a diet chart for women to help them add weight in only seven days and a diet plan for weight gain. By eating the foods and meals listed, you'll be satisfied and won't experience any discomfort. All the local ingredients and spices will complement your Indian taste buds.

Why weight gain is as important as weight loss

Obesity has become well-known and more common in the last few years, but being underweight has health risks and disadvantages as well. That makes it critical to be aware of weight gain, the proper, and healthy way. Poor nutrition and being underweight are associated with growth and development problems in younger children and teenagers, but adult subjects need to be on the lookout as well. Overeating skinnyness can lead to health difficulties like anaemia, diminished immune functionality, nutrient deficiencies, osteoporosis, and even raise the risk of future surgical complications.  Besides that, numerous mental issues can seep in as well, including eating disorders such as anorexia nervosa, which is often connected with being underweight. To ensure you don’t consume junk foods or meals that have higher calorie counts, but follow a healthy diet plan for weight gain so that you may have a healthier and happier future.

If done properly, and with the guidance of a fitness coach, weight gain of the body results in both muscle and fat weight increase. It is preferable to stay away from tasty, greasy food and look at whole grain and meals containing healthy fats instead.

8 tips to gain weight in a healthy way:

• Avoid drinking water before your meal. This habit can fill your stomach even before eating enough hence leading you to eat less nutritious food and be filled in liquid instead.
• Add more eating hours. If you aren’t the type who can take heavy meals at once then keep snack breaks where you can munch on healthy and tasty foods.
• Switch over to milk from carbonated drinks. Drinking whole milk is a great and simple way to incorporate high-quality protein and calories when you wish to quench your thirst. Choosing carbonated sugary drinks will only increase sugar levels in your body instead of doing it any good.
• Though opting for all-natural things is always better trying weight gain shakes which are made from organic products is not a bad idea for that little extra calorie intake of the day.
• Use larger plates. Eating in bigger plates makes sure you are taking meals in bigger proportions and the human psyche of finishing what is on your plate will guarantee you get the nutrients of that one full plate at least.
• Getting good sleep is important as it helps in muscle growth which will further add muscle mass to your body as well.
• Reducing stress should be our top priority as well, as stress can affect hormones and thus lead to change in appetite and metabolization.
• Keep your proteins for first and vegetables for the last. When your plate is a mix of everything it's always better to eat calorie-dense foods like protein first and vegetables at the last of the meal so if you wish to leave anything out the lower calorie foods can be skipped.

List of healthy food items you can incorporate in your diet plan

• Whole grains: Whole grain foods like bread, and cereals are packed with healthy complex carbohydrates, fibre, and various other nutrients.
• High-calorie foods: Taking starchy food like potato, corn, legumes, and more that are high in calories is a great way to boost the growth of muscles as well as helps in speeding up weight gain.
• Protein-rich foods/ meat: If non-vegetarian food works for you then it's advised to add leaner cuts in your diet which are healthier and will provide enough protein. So if you are a fan of seafood as well then going for a fish like salmon would be better than any other heavy fish like canned tuna. Or else for vegetarians, indulging in paneer, soya, chickpeas is a great option to get the required protein.
• Nuts and nut butters: Calorie-dense nuts are always a great option as they can be added to various dishes and are a healthy snack to munch on as well.
• Milk: For those who are looking for some muscle gain, milk can be an ideal choice. A balance of protein, carbohydrates, and fats, is a complete meal in itself.
• Fruits: Be it dry fruits or raw natural fruits, incorporating them into your diet plan is always advised as they are rich in calories as well as nutrients.

To smooth and simple weight gain journey, you should increase 300-400 calories to your daily calorie intake, but 700 calories can be consumed for quicker results. You should gradually increase your daily calorie intake rather than consuming all fats at once. You should also include weight training to your daily routine along with a diet plan to accelerate your weight gain journey and obtain better, healthier outcomes.

Our 7-day diet chart for weight gain for females, which consists of 1400-1500 calories, is ideal for the majority and common as well. We will now discuss our diet plan for weight gain, which includes a non-veg as well as a vegetarian diet plan.

Diet Chart – Day 1

• Breakfast: 2 stuffed parantha and 1 cup curd
• Lunch: 2-3 roti with 1 bowl vegetable (potato, bottle gourd, lady finger), 1 bowl dal, and 1 bowl of rice
• Evening Snack: Toast with peanut butter and jam
• Dinner: 2-3 roti with mixed vegetables, 1 bowl chickpea curry, 1 bowl rice, salad, and curd
• Late Night: 1 glass warm milk with a few soaked almonds

Diet Chart – Day 2

• Breakfast: 2 spinach filled parantha with 1 cup curd and tea/coffee of choice
• Lunch: 1 bowl chicken or tofu Chinese curry with 2 bowls of fried rice and fresh juice of choice
• Evening Snack: 2-gram flour cheela with tea/coffee of choice
• Dinner: 2 multigrain roti with egg bhurji, 1 bowl salad, 1 bowl fruits chaat
• Late Night: 1 glass of plain milk with banana chocolate bread or anything else sweet

Diet Chart – Day 3

• Breakfast: 3-4 idli with 1 bowl of sambar, and peanut coconut chutney
• Lunch: 1 bowl of rajma with 1 bowl of rice, 1 bowl cucumber raita, and 1 bowl of salad
• Evening Snack: Any jam or spread sandwich with tea/coffee of choice
• Dinner: 1-2 bowls of cheesy baked wheat lasagna or pasta with sautéed vegetables on the side
• Late Night: Any dessert of choice

Diet Chart – Day 4

• Breakfast: 2 egg omelets with onions and other vegetables of choice with 2 buttered toast
• Lunch: 2 stuffed parantha with 1 bowl of curd and tea/coffee
• Evening Snack: raspberry or chocolate smoothie with 1 scoop of protein powder
• Dinner: 1 bowl of dal makhani with 2 plain paranthas, vegetable sabzi, and salad
• Late Night: 1 glass of warm milk with soaked almonds or nuts of choice

Diet Chart – Day 5

• Breakfast: 1 glass banana milkshake, scrambled eggs, and 2 buttered toast
• Lunch: 1 bowl of paneer sabzi with 2 roti, 1 bowl of chana dal, 1 bowl of rice, and salad
• Evening Snack:
• Dinner: 2 bowls of sambar dal with 2 bowls of rice, salad, and fruits chaat
• Late Night: 1 peanut butter toast with 1 glass of milk

Diet Chart – Day 6

• Breakfast: 4 oats pancakes with chocolate syrup or honey, topped with 1 scoop of vanilla ice cream and nuts
• Lunch: 1 bowl of soya granules sabzi, 2 plain paranthas, 1 bowl of boondi raita
• Evening Snack: 2-3 bread rolls filled with potato and tea/coffee
• Dinner: 2 bowls of egg fried rice, with 1 bowl of chilli chicken/tofu/paneer
• Late Night: 1 bowl of gajar halwa with 1 glass of warm milk

Diet Chart – Day 7

• Breakfast: 4-5 pieces of bread pakoda with tea/coffee
• Lunch: 1 bowl of palak paneer with 2-3 roti, 1 bowl of curd, and salad
• Evening Snack: 2 bowls of sweet potato chaat
• Dinner: 1 bowl of teriyaki chicken or tofu sautéed with vegetables and 2 bowls of fried rice
• Late Night: Any dessert of choice

FAQs

Q. How can I gain weight in 7 days?

A. The tips, as well as the proper diet chart shared above, can be followed religiously for a healthy weight gain, though following the routine for a longer period is advised for better results.

Q. What can I eat daily to gain weight?

A. You can simply follow the diet chart given for weight gain, and keep in mind the tips that will accelerate the process. Have a balanced diet that is more inclined towards, high-calorie foods and proteins.

Q. Which fruits increase weight?

A. There are quite a few fruits that can help with weight gain but the top ones to keep in mind are bananas, mangoes, avocadoes, dried fruits like raisins, figs, dates can be a healthy addition to your diet plan as well.

Q. Which vitamin is best for weight gain?

A. Foods rich in Vitamin B12 can be added to the diet for a healthy weight gain, as well as other water-soluble vitamins like Vitamin C, Vitamin B6, Biotin, Folic acid, Riboflavin, and more. These can be consumed through foods or through regular supplements.