If you want to gain weight, you should follow a healthy lifestyle by taking healthy food, doing exercise, and many more things. Some people take soda to increase weight, no doubt soda may help you to gain weight, but it can destroy your health at the same time. Whether you are a slim man or a skinny girl, If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.
There are plenty of normal-weight men or women who get type 2 diabetes, heart disease and other health problems often associated with obesity. Therefore, it is absolutely essential that you still eat a healthy diet and live an overall healthy lifestyle.
It is very important to eat mostly healthy foods or follow a gaining diet if you are trying to gain weight. If you want to gain weight slowly and steadily, then aim for 300-500 calories more than you burn each day according to the calculator. If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level. Keep in mind that calorie calculators only provide estimates.
Your needs may vary by several hundred calories per day, give or take. You don't need to count calories for the rest of your life, but it helps to do it for the first few days/weeks to get a feel for how many calories you are eating. If you are concerned about your physical health, Here is a full healthy diet plan for you that should be followed every day.
Sunday | |
Breakfast (8:00-8:30AM) | 2 egg brown bread sandwich + green chutney + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts |
Mid-Meal (11:00-11:30AM) | 1 cup banana shake |
Lunch (2:00-2:30PM) | 1 cup arhar dal + 1 cup potato curry + 3 chapatti + 1/2 cup rice + 1/2 cup low fat curd + salad |
Evening (4:00-4:30PM) | 1 cup strawberry smoothie + 1 cup vegetable poha |
Dinner (8:00-8:30PM) | 1.5 cup chicken curry + 3 chapatti + salad |
Monday | |
Breakfast (8:00-8:30AM) | 3 onion stuffed parantha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts |
Mid-Meal (11:00-11:30AM) | 1 cup mango shake |
Lunch (2:00-2:30PM) | 1 cup moong dal/ chicken curry + 1 cup potato and caulifllower vegetable + 3 chapatti + 1/2 cup rice + salad |
Evening (4:00-4:30PM) | 1 cup pomegranate juice + 2 butter toasted bread |
Dinner (8:00-8:30PM) | 1 cup beans potato vegetable + 3 chapatti + salad |
Tuesday | |
Breakfast (8:00-8:30AM) | 3 paneer stuffed besan cheela + green chutney + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts |
Mid-Meal (11:00-11:30AM) | 1 apple smoothie with maple syrup |
Lunch (2:00-2:30PM) | 1 cup masoor dal + 1 cup calocasia + 3 chapatti + 1/2 cup rice + 1 cup low curd + salad |
Evening (4:00-4:30PM) | 1 cup tomato soup with bread crumbs + 1 cup aloo chaat |
Dinner (8:00-8:30PM) | 1 cup carrot peas vegetable +3 chapatti + salad |
Wednesday | |
Breakfast (8:00-8:30AM) | 1.5 cup vegetable bread upma + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts |
Mid-Meal (11:00-11:30AM) | 1 cup ripe banana with 2 tsp ghee |
Lunch (2:00-2:30PM) | 1 cup rajma curry + 1 cup spinach potato + 3 chapatti + 1/2 cup rice + salad |
Evening (4:00-4:30PM) | 1 cup vegetable juice + 1 cup upma |
Dinner (8:00-8:30PM) | 1.5 cup parwal vegetable + 3 chapatti + salad |
Thursday | |
Breakfast (8:00-8:30AM) | 2 cucmber potato sandwich + 1 tsp green chutney + 1 orange juice + 3 cshews + 2 walnuts + 4 almonds |
Mid-Meal (11:00-11:30AM) | 1 cup buttermilk + 1 cup sweet potato chaat |
Lunch (2:00-2:30PM) | 1 cup white chana/ fish curry + 3 chapatti + 1/2 cup rice + salad |
Evening (4:00-4:30PM) | 1 cup almond milk + banana |
Dinner (8:00-8:30PM) | 1 cup cauliflower potato vegetable + 3 chapatti + salad |
Friday | |
Breakfast (8:00-8:30AM) | 2 cup vegetable poha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts |
Mid-Meal (11:00-11:30AM) | 2 cups watermelon juice |
Lunch (2:00-2:30PM) | 1 cup chana dal + 1 cup bhindi vegetable + 3 chapatti + 1/2 cup rice + salad |
Evening (4:00-4:30PM) | 1 cup sprouts salad + 2 potato cheela + green chutney |
Dinner (8:00-8:30PM) | 1 cup peas mushroom vegetable + 3 chapatti + salad |
Saturday | |
Breakfast (8:00-8:30AM) | 3 vegetable suji cheela + 1 cup strawberry shake + 4 cashews + 4 almonds + 3 walnuts |
Mid-Meal (11:00-11:30AM) | 1 cup coconut water + 1 cup pomegrate |
Lunch (2:00-2:30PM) | 1 cup mix dal + 1 cup soybean curry + 3 chapatti + 1/2 cup curd + salad |
Evening (4:00-4:30PM) | 1 cup fruit salad + 4 pc vegetable cutlets + green chutney |
Dinner (8:00-8:30PM) | 1 cup karela vegetable + 3 chaptti + salad |
Don'ts in a diet plan for weight gain
Do's
Here are some tips that can help a female to gain weight