Are you struggling with a weight gain diet? Gaining weight is just as hard as cutting extra kilos. However, there are so many people in our country, with this problem of being too lean. Going to a dietician always help, but due to a busy schedule in our daily life, we are not able to follow up with that recommended meal plan. Being underweight can be just as harmful to your health as being obese.
Gaining weight can be an issue for those individuals who are classified as ectomorphs. In the case of ectomorphs, their body has a slim build, long limbs, and thin bones. Ectomorphs have some challenges in putting on muscle mass because their metabolism tends to run higher than other body types. Hence, it makes almost impossible for them to gain weight fast.
However, Being underweight is described as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to maintain optimal health. Conversely, over 25 is considered overweight, and over 30 is considered obese.
Before starting a weight gain diet plan you need to know why are you underweight? If you are losing weight drastically then it could be some medical conditions like
Eating Disorder: Eating disorder is a group of conditions marked by an unhealthy relationship with food. This disease is very common in US people. Among 100 there are 2 to 5 young children are suffering from this. This condition is characterized by eating very little or withdrawing certain foods that lead to severe weight loss.
Depression: Now a day’s depression is one of the main reasons for drastically weight loss. You are unknowingly suffering from severe depression that leads you to reduce appetite and cause unhealthy weight loss.
Diabetics: Having uncontrolled type 1 diabetics can lead to several weight loss.
Thyroid Problem: Having an hyperthyroidism can boost metabolism that cause unhealthy weight loss.
Celiac disease: This health conditions causes by gluten intolerance on your body and the fact is maximum people with this celiac disease don’t know that they have it. Hence this will lead you to severe weight loss.
Now a day’s obesity is one of the biggest health issues. But being underweight is also bad for your health. For those who are underweight can also impair your immune function, raise your risk of infections, lead to osteoporosis, and fractures. Being underweight sometimes several health issues may crop up eventually.
Simple strategy of gain your weight is to balance calorie intake and out burn. However, there are some rules that we can follow on your weight gain diet. Having donuts or pizza can helps you to gain weight, but at the same time, they will destroy your health. Hence healthily gaining weight is also very important, because if you are an underweight individual, then you want to gain muscle mass, and good fat rather than unhealthy belly fat.
Hence the most important thing is to gain weight is calorie calculation. You need to consume more calories than your body need. So the first thing you can do is calorie calculator. If you want to gain weight slowly then everyday you need to consume 300 to 500 kcal extra than your body need. But if you will focus on rapid weight gain then your aim around 700 to 1000 calories per day .
Another most important point on weight gain diet is the proper amount of daily protein intake.
Study shows healthy protein diet is help you to gain extra calories. But keep in mind that protein is also highly filling, which can reduce your hunger. For gaining weight 0.5-1 grams of protein is needed per pound of body weight. There are lots of natural resources of protein. You can eat Egg, fish, nuts, meat for high protein food. However, it is a bit tricky to fill your body protein requirements with natural resources. Hence you can go for Whey protein or Oziva protein shake if you are requiring protein on your daily diet. These two protein shakes are my personal favorite to get enough protein on my diet.
Also, if your priority is to gain weight then you also need to focus on your carb and fat intake on your daily diet. Hence, each meal should include a balance of protein, carb, and fat. Also, try to eat at least three meals per day for better results.
Now let’s see a sample diet plan for weight gain. For a note, the mentioned timing is the important factor for this diet and also consistency is the key to a more fruitful result. This diet plan is about 2500Kcal to 3000Kcal for one day.
FEW TIPS TO MAKE THIS DIET PLAN MORE EFFECTIVE
1. Get a good amount of rest.
You need at least 8 hours of sleep every day for this plan to be effective.
2. Make sure you drink at least 8-10 glasses of water each day
to improve metabolism as well.
3. Avoid stress and try stress-relieving exercises
Yes, try stress-relieving exercises such as yoga and meditation to see effective results. You need to develop an exercise routine that promotes muscle gain. You can include strength training and weight training. Exercise such as Pushups, Pull-ups, Overhead press, Leg curls, dumbbell lunges, will help you to develop muscle mass. To gain weight, minimize aerobic and cardio exercises. These are meant to burn calories and tone muscle, not bulk you up.
4. Keep track of your habits in a journal
It can help you optimize your intake of healthy fats and proteins, cut out junk food, and track your calorie consumption over time.
Hence this is recommended that this weight gain diet needs to be followed for at least 15 days to see the improvement in your body weight. Also, please make sure that you go for a doctor checkup to secure that weight loss is not a severe issue and has not happened because of any serious health issue. Also, make sure when you have reached a desirable body weight, you will have to cut down on your calorie consumption. At the end of the day, changing your weight is a marathon, not a race. It can take a long time, and you need to be consistent if you want to succeed in the long run.
Disclaimer: This weight gain diet plan is not written by a professional dietitian .This is completely based on a personal weight gain experience. Hence the result may vary from person to person. You are urged to take a advice of a dietician before starting any weight gain diet plan.