Gaining weight with a proper weight gain diet plan is better than simply scrolling your phone for remedies. If you are skinny, then this meal plan will transform your body. You must follow it by heart.
Gaining weight is not about just going to the gym with a poor diet. Your diet plays the key to see the results in gym. This is why weight gain plans need to focus on both nutrition and exercise.
The weight gain diet plan is drafted by experts to give you proper knowledge. It is simple to follow even for people who don’t have much appetite.
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Why weight gain plans need to focus on both nutrition and exercise: the real reason
Both of these elements play crucial roles in healthy weight gain.
The way to any weight gain plan starts with proper nutrition. To gain weight, you need to give your body more calories than it burns. Therefore, your healthy food must be high in calories. Consulting a weight gain nutritionist can help you design a diet that ensures you gain weight in a healthy way. Such a diet will make sure that your muscles grow, helping you achieve a healthy weight.
While nutrition is vital, exercise complements your weight gain plan. It can help you build muscle mass. You can try strength training exercises. They are good for muscle growth. You need to pair it with proper protein intake. This is important because gaining muscle can lead to a healthier weight gain. In addition, exercise can boost your appetite. This will make it easier for you to eat more.
Together, proper nutrition and exercise is the ultimate weapon. It can create a synergistic effect.
Best 8 Foods for a Weight Gain Diet Plan
Your meal plan to gain weight must have these 8 foods. Pairing them with a balanced diet chart can help ensure you achieve your weight gain goals effectively:
- Nuts and Nut Butters:
This food group is high in calories. You can get healthy fats by having them in your meals. This makes them perfect for weight gain. They are also high in protein and fibre. - Whole Grains:
You must have whole grains in your diet. They can give you complex carbs and energy. They have good calories and can help you meet your daily needs. - Dairy Products:
Dairy is filled with protein and fat. They can give you a lot of calories in your diet. So drink a glass of milk daily. Add cheese cubes to your meals. - Avocados:
This fruit has all the healthy fats and calories. So, it has all you need. You can eat it in many ways. - Lean Proteins:
You must add foods with lean proteins for muscle growth. It can help you raise your protein intake. With proper exercise, you will see your results. - Eggs:
Eggs can give you protein. They also have good fats. There are many ways to cook eggs. You can try your favourite one and bulk up! - Starchy Vegetables:
These vegetables have carbs and calories. You can add them to your meals. They can boost your caloric intake. - Protein Shakes:
Protein shakes can raise your protein intake. They are easy to make. You can have them right after your workout.
Say no to these 7 foods to avoid
You need to avoid these 7 foods in a weight gain meal plan:
1. Sugary Snacks and Sweets:
Foods that have added sugars are bad. They can lead to rapid weight gain. However, in the form of unhealthy fat rather than muscle.
2. Processed Foods:
This food group has a lot of unhealthy fats. They have preservatives added to them. All they can give you are empty calories that do not help you gain muscle.
3. Sugary drinks:
Forget about sodas and sweet teas. They can add calories in your plan but without any benefits. They can also lead to fat gain rather than muscle.
4. White Bread:
White bread has Refined carbs in them. It can spike your blood sugar levels and lead to fat. This helps you nowhere in healthy weight gain.
5. Low-Fat or Diet Products:
You do not need to go for low fat foods. They can hinder your results. You can go for full fat dairy.
6. Fast Food:
Fast food is nothing but bad fats. Such foods come with zero nutrients. Therefore, they will just lead to health issues. So, avoid them at all costs.
7. Highly Processed Meats:
Sausages are one such meat. They have preservatives to keep them in use. With that, they will give you bad fats. Thus, this is one of the worst foods to gain weight.
A sample weight gain meal plan
This sample plan can help you put on some healthy weight fast and quick!
Breakfast:
– 2 scrambled eggs
– 2 slices of whole-grain toast
– A glass of milk or protein shake
Mid-Morning Snack:
– Greek yoghourt with honey and mixed berries
– A tablespoon of nut butter
Lunch:
– Grilled chicken breast or tofu
– 1 cup of brown rice
– A side salad with olive oil
Afternoon Snack:
– A smoothie made with whole milk, protein powder, banana and a tablespoon of peanut butter
Dinner:
– Sweet potato or regular potato with butter
– Roasted vegetables (like carrots and bell peppers)
– two rotis
Evening Snack:
– Cottage cheese with pineapple
A set of tips:
● Eat More often:
You should have multiple meals in your day. Moreover, you can choose healthy snacks. It will raise your overall caloric intake. Try to eat every 2-3 hours.
● Use Healthy Fats:
Your weight gain diet plan should only have clean fats. The bad fats will affect you in bad ways. For this, you can use olive oil for cooking. .
● High fluid intake:
You need to keep your fluid intake high. But do not drink water before meals. This will make sure that you can eat enough.
● Be Consistent:
Stick to your weight gain diet plan. Consistency is very vital to see results.
● Keep a track:
Keep track of your weight and body changes. This will help you see where you are leading to. Also, keep a track of your diet and exercise.
● Consult a dietitian:
You can always see a weight gain dietitian. They can give you the best advice and support for you. You can also get meal plans that are as per your needs.
Conclusion:
To sum up, the weight gain journey can be hard. But with the right choice of foods, it’s not! All you need is the basics of weight gain and proper meals. You can find all about it in the weight gain diet plan. It is crafted by expert dieticians, including the best dietician in Delhi, to help people who find it hard to gain weight.
You have to couple this plan with proper exercise. It will help you get fast results that will last long. In addition, by doing this, you can make sure that you put on healthy muscle mass instead of bad fats.
So, make the right choices for the best weight gain results!
Frequently asked questions
Question: Can the weight gain diet plan be changed as per my needs?
Answer: You can see a weight gain dietician for this. They will address your issues. You can get a personal meal plan. It will be as per your body type and needs.
Question: Watch are some high calorie snacks for this meal plan?
Answer: