Diet Plan For Weight Gain
It’s important to eat mostly healthy foods even when you’re trying to gain weight.
To gain weight healthily, focus on eating more nutrient-dense foods and living an overall healthy lifestyle that involves exercising, getting enough sleep, and reducing stress, if you can.
If you’re underweight and looking to gain weight, it’s very important to do it right.
Consuming soda, donuts, and other junk foods may help you gain weight initially, but it can increase your risk of heart disease, diabetes, and cancer
A healthier approach to gaining weight involves gaining a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.
A high percentage of body fat also increases your chances of developing type 2 diabetes and other health problems, even if you are not overweight.
Diet Plan For Weight Gain (2000-2200cal)
Early Morning
1tsp fennel seeds in a glass of lukewarm water
1 bowl mixed nuts
Breakfast
2 paneer stuffed roti
curd
Mid Morning
Tea/coffee
Fruit bowl
Lunch
Salad
Dal
Paneer bhurji
2-3 roti/rice
Evening
2 Besan toast
1 dry fruit laddoo
Dinner
Salad
Sarson ka saag
2-3 Butter roti
Post Dinner
1 cup Dates milk
4 almonds
Exercises For Weight Gain
Strength training is the key for you if you are on a weight gain and muscle gain journey.
Because your weight should come from muscles and not fat always remember that
Barbell rows
Deadlifts
Squats
Pull ups
Bench presses
1. Do's and Don'ts For Weight Gain
Do’s
Eat often and eat healthily
Increase your protein intake
Include healthy fats like nuts, and dairy in your diet
Practice weight training/strength training regularly
Use whole milk, whole curd, and paneer in your diet
Don’t
Don’t consume alcohol
Don’t skip your meals
Don’t drink water before having your meals
Weight gain is no different than weight loss.
You won’t gain weight by eating junk, you have to eat what is right for your body to see the results and make it a permanent lifestyle.
November 11, 2022
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