To be healthy, it is necessary to maintain a balanced weight. People whose weight is balanced according to their age and height, they enjoy a healthy life. Therefore, as much as it is important to reduce obesity, equally important is the weight gain. Often people give advice to reduce obesity, but no one talks about increasing the low weight. Underweight people not only look weak, but their personality also does not look attractive. We have come up with a weight gain diet chart for lean people, following which it will help them to gain weight. Apart from this, we will also give some other tips. Let’s see the Diet Chart for Weight Gain
Table of contents
- 1 Diet Chart for Weight Gain
- 1.1 1. Calories
- 1.2 2. Increase the amount of food
- 1.3 What to do :
- 1.4 3. More Protein
- 1.5 4. Healthy Fats
- 1.6 5. Weight Gain Supplements
- 1.7 6. What to eat
- 1.8 7. Yoga
- 1.9 8. Exercises to Gain Weight
- 1.10 9. Keep record of food and drink
- 1.11 10. Relieve Stress
- 1.12 11. Adequate Sleep
- 1.13 12. Motivate Yourself
- 2 Know the reasons for being underweight
- 3 Health Problems Caused By Being Underweight
Diet Chart for Weight Gain
|food||Time||What to eat (Vegetarian / Non-Vegetarian)|
|before breakfast||7am-8am||Full fat milk tea with sugar. If one does not drink tea, then one can take almond milk .|
|Breakfast||8am-9am||Eat two pieces of multigrain bread and an omelet with low-fat butter. Instead, you can eat a bowl of oatmeal, corn flakes or porridge with vegetables. If you want, you can also eat Poha, Upma and Khichdi by adding different vegetables . Eating two chapatis or two parathas with vegetables can also prove beneficial. Choose any one of the various options mentioned above and consume the fruit with it.|
|Brunch||10am-11am||Consume a glass of full fat milk shake or you can take protein shake. Instead of this, you can also eat full fat curd.|
|lunch||12:30pm-1:30pm||One bowl of vegetables and lentils with two chapatis and one bowl of rice. Add ghee to vegetables and lentils and you can also apply ghee on chapatis. Non-veg eaters can have two pieces of chicken/one fish/egg/paneer with chapati and rice. Take a salad of cucumber, carrot and cabbage with lunch. You can also take a bowl of curd as well.|
|Evening snack||5:30pm-6:30pm||Veg/Non Veg Soup with Butter You can also eat a sandwich with cheese or mayonnaise.|
|dinner||8:30pm-9:30pm||The diet which was taken in lunch, can be eaten in the same way at night, but do not eat rice at night.|
|before bedtime||10:30pm-11pm||Drink a glass of milk.|
Body weight largely depends on calories. While fewer calories are needed to lose weight, more calories should be taken to gain weight. If a person is troubled by low weight, then regularly 2000-2200 calories can be taken.
What to do :
Include broccoli, cabbage, carrots, spinach, pumpkin and eggplant in your diet.
Adding red meat to the diet can also be beneficial. Keep in mind that do not eat it in excess, otherwise the cholesterol level may increase.
Whatever salad you eat, put some olive oil on it. This will not only enhance the taste of the salad, but also increase the nutritional value.
Consuming dairy products daily can also provide an adequate amount of calories. Try to always consume fat-rich milk and curd.
How is it beneficial?
Calorie intake is considered important for health. Calorie means energy. When one consumes calorie-rich food, the body is supplied with the required energy, making the body more active than before.
Note: Do not eat fast food in the name of increasing the calories in the food. It may cause harm instead of benefit.
2. Increase the amount of food
By increasing the dosage in a balanced amount, weight can also be increased. For this, you can eat small amounts of food six times a day instead of three and it can be beneficial to consume calorie-rich foods every time. Eating too much in one go can spoil the digestive system and instead of gaining weight, a person can become a victim of other diseases. Eating small and frequent meals will also digest food and its effect can also be seen on the body.
What to do :
For breakfast, you can eat a bowl of fruit and bread with butter. If someone does not like normal butter, then peanut butter or paneer can be used instead.
Snacks can include dry fruits, boiled vegetables or cheese sandwiches.
If someone likes something other than this, then they can also consume it, but keep in mind that it should be healthy. Also, it should not be oily at all.
How is it beneficial?
By eating something or the other, energy remains in the body. Due to this, the person remains active all the time and can do his work with full capacity. Eating too much in one go can cause lethargy in the body and also upset stomach.
3. More Protein
Along with calories, protein is also needed to gain weight. The body gets energy by consuming protein-rich foods. In addition, the muscles also become stronger, as weak muscles are not able to bear the extra weight.
What to do :
Eggs, fish, chicken, lentils, sprouts and dairy products are considered the major sources of protein.
Fish like tuna and mackerel are rich in oil and consuming it helps in gaining weight.
How is it beneficial?
Proteins contain amino acids, which strengthen muscles. Therefore, protein-rich foods are essential for gaining muscle mass and weight.
4. Healthy Fats
In order to gain weight, it is also necessary to consume a limited amount of fat. Healthy fats are needed for muscle growth and hormones such as testosterone. It can also help increase the metabolic rate, which can help the body flush out bad fats and retain good fats. Polyunsaturated and monounsaturated fats are considered good for health. This type of fat can be found from nuts, green leafy vegetables, flaxseed oil, avocado oil and other seed oils. Also, let us tell you that omega-3 and omega-6 fatty acids are also needed for good health. In this sense, if someone is thinking of gaining weight, then do not ignore the good fats.
5. Weight Gain Supplements
Some people are overly weak. Such people need to take nutritious foods and regular exercise as well as take weight gain supplements. Such supplements should be taken only on the advice of a doctor, as only a doctor can tell in a better way what kind of supplements will be beneficial according to health.
What to do :
There are many types of protein shakes and supplements available in the market. They can be consumed by adding them to milk or smoothies. Be sure to consult a doctor before taking supplements, as not all supplements will necessarily suit everyone. It is possible that some supplements may worsen health rather than improve.
How is it beneficial?
Explain that adding supplements to the routine can increase the body mass index. Also, muscle development can also happen.
6. What to eat
full fat milk
Beans, lentils and other protein-rich foods
fruits and vegetables
healthy fats and oils
good and healthy sweet
Yoga is the only cure for many problems. yoga has benefits for reducing weight, apart from this, yoga can also be helpful in increasing weight. If someone includes yoga in his routine along with diet chart for weight gain, then he can get more benefits than others. Yoga can not only reduce stress, but can also improve the energy level in the body. In addition, yoga also improves the digestive system, which can increase appetite. Here we are telling some yogasanas, which can lead to weight gain.
Sarvangasana: This yogasana helps in controlling weight according to age and height.
Pawanmuktasana: By doing this, the digestive system is good, metabolism improves and problems like gas, acidity and constipation get rid of. The end of all these problems gives good appetite.
Vajrasana: This yoga posture also improves the digestive system. With its help, it can be easier to digest food. Along with this, the muscles of the whole body especially the legs and waist can be strengthened. This can be done after a meal for about 5 minutes.
8. Exercises to Gain Weight
By doing the exercises mentioned here, the muscles develop well. Keep in mind that all these exercises should be done only under the supervision of a qualified instructor.
seated dumbbell press
triceps push down
Incline Dumbbell Press
side lateral race
How is it beneficial?
This exercise is essential for healthy muscles. In addition, it can also help in increasing the body mass index. Due to which the weight can increase gradually.
9. Keep record of food and drink
The way those who lose weight keep writing in a notebook what they have to eat and what exercises they have to do throughout the day. Similarly, those who gain weight should also do. Write in a notebook every day what you ate during the day and note the difference in weight at the end of the week. This will give an idea that what food is affecting the weight. Also, looking at this notebook will keep you motivated to gain weight.
10. Relieve Stress
Stress is the root of more than half of the problems. Whenever one is under stress, the weight may be more or less. There may also be other types of physical problems as well. Therefore, if someone is thinking of gaining weight, then first of all he should try to get out of stress. Meditation can be done to relieve stress. Apart from this, you can listen to dance or any music of your choice.
11. Adequate Sleep
Of course, eating a healthy and balanced diet, doing regular exercise and yoga, and taking the necessary supplements are beneficial, but getting enough sleep is also important to give the body complete rest. Experts also say that to stay fit and healthy, it is necessary to sleep for seven to eight hours daily. With this, the exhaustion of the day can be removed and the body can be ready to work with full energy the next day.
12. Motivate Yourself
There is no doubt that gaining weight is harder than losing weight. Therefore, increase the diet and exercise as much as the body can tolerate. If someone does more than his capacity, then instead of benefit, there may be harm. Along with this, it is also important to be patient, because it is good only if the weight increases gradually. According to experts, if a person takes the weight gain diet chart continuously for 30 days, then his weight can increase by about one and a half kilos per month. If someone’s weight increases more than this in a month, then it can prove to be harmful for health. Keep in mind that every person’s body and its needs are different. Therefore, everyone should set their goals according to their health. Diet chart and rules may be different for women to gain weight.
Know the reasons for being underweight
The normal weight of both men and women is scientifically determined according to their age and height. If someone’s weight is 15-20 percent less than normal, then such people are considered underweight. Let us understand this with example. Suppose a woman’s age is between 26-30 and height is between 148-151 cm, then the weight should be around 47 kg. If the weight remains 40 kg (15%) or 37 kg (20%), then he is said to be underweight. The BMI (Body Mass Index) of a 47-year-old woman should be 20.6 kg/sq. When weight is lost, so does BMI.
At the same time, if the age of a man is between 25-50 and the height is about 176 cm, then the normal weight should be around 70 kg. If the weight is 60 kg (15%) and 57 kg (20%), he is considered underweight.
Hyperthyroidism: There is a butterfly-shaped gland in the neck, which is called the thyroid. The hormones released from it operate the body parts properly. In hyperthyroidism, there is an excessive production of hormones, due to which the metabolic level starts to deteriorate, the heart is unable to work properly and weight also starts decreasing.
Weight loss starts even after having cancer. Also, problems like tiredness, loss of appetite and nausea can occur.
Even after coming under the grip of this disease, the weight is reduced rapidly. Along with this, problems like cough, excessive tiredness and night sweats may have to be faced. If someone is losing weight continuously due to TB, then the doctor should be told about it immediately. The doctor will treat him accordingly.
People who are suffering from HIV AIDS, their weight also starts decreasing gradually. Therefore, once it is confirmed, medicines should be taken from time to time as per the doctor’s advice. Along with this, necessary changes should be made in your lifestyle, so that health remains good.
Kidney disease: If someone feels that urine is coming again and again, but even after coming from the rest room, there is a feeling of urine coming, then it can be a sign of kidney failure. This can cause problems such as decreased ability to hold urine, nausea, vomiting, tiredness, a strange taste in the mouth, skin rashes and itching, and ammonia odor in the breath. In addition, appetite may also decrease, which leads to weight loss.
There are some antibiotics that work to reduce appetite. Due to loss of appetite, a person is not able to eat properly, due to which the body does not get the necessary nutrients. Therefore, before taking any medicine, always consult your doctor.
Imbalance in food:
Whenever a person does not eat nutritious food at a fixed time, he may suffer from diseases like anorexia nervosa and bulimia nervosa. Both of these are eating disorders. The patient suffering from this has the fear of being overweight or underweight. Such people are always worried about their weight and keep thinking about deteriorating body shape. In a way, it can be said that it is also a disease associated with mental disorder.
Digestive enzymes are very important for the digestive system and for the absorption of nutrients. It is only with their help that physical development takes place. When the inner walls of the stomach do not use digestive enzymes properly, it can increase the chances of weight loss. For now, more precise research is needed on this.
Some degree of family background can also be the cause of underweight. If the weight of family members has been less in someone’s family, then it can be guessed that he too has to suffer from this problem.
Due to liver failure, the body does not get the necessary nutrients. Due to this reason also the weight starts decreasing. To avoid this problem, one should stay away from alcohol and cigarettes.
Health Problems Caused By Being Underweight
Being underweight can weaken the immune system. If the immune system does not work properly, a person can soon fall prey to other diseases. As soon as there is a slight change in the weather, the effect on health starts appearing. Apart from this, there is also a possibility of getting dangerous diseases like cancer.
Deficiency of iron in the body can lead to anemia. In such a situation, a person who is underweight often feels tired. He is not able to eat properly, due to which he does not get enough nutrients and there is a lack of energy in the body. As a result, the amount of blood in the body also starts decreasing and diseases like anemia take place in the body.
Low weight in women can also affect fertility. This causes the menstrual cycle to become irregular and it becomes difficult for the woman to conceive. Even if you do get pregnant, there is a possibility of miscarriage. At the same time, underweight men may face sexual problems. They may experience pain during intercourse, lower sperm quality, and erectile dysfunction.
Osteoporosis can make both men and women underweight. This happens due to changes in hormones and deficiency in vitamin-D and calcium. Osteoporosis is a disease associated with bones, in which the risk of fracture increases manifold.
Gaining weight for skinny people is not a difficult task. All you need is to set your goal and be patient to achieve it. Eat a balanced and nutritious diet and keep taking necessary supplements on the advice of your doctor. This will not only increase your weight, but will also keep you healthy. Also do exercise regularly.