The average weight of a man with a height of 69.0 inches is approximately 199.8 pounds. On the other hand, the average weight of a woman with a height of 63.5 inches is nearly 170.8 pounds. Anything less than the figures is deemed underweight, which can throw unprecedented health challenges to individuals. Therefore, a balanced weight gain diet plan is mandatory, complemented with various fitness exercises to ensure the sound functioning of their metabolism.
Increasing your body weight to an optimal level has significant benefits, two of them being boosting your immunity and energy level. However, it is important to note that the article doesn’t support excessive weight gain, which can increase the risk of heart problems. Rather, the article discusses the benefits of keeping the body weight within the expected parameters, especially for underweight people.
In fact, the journey from low weight to the optimum level is much easier than losing extra calories. But in both instances, a healthy diet plan, intake of nutrients, and physical exercise should become your daily ritual.
A healthy weight is typically associated with low-risk weight-related diseases and health issues. Maintaining a healthy weight can lower the chances of developing life-threatening ailments like heart disease, stroke, diabetes, high blood pressure, and cancers. However, it is a given fact that most adults gain, on average, 1-2 pounds each year as they grow up. That is deemed natural. Further, an individual’s ideal body weight is proportional to height, age, gender, genetics, body frame, and many more. Even modest weight gain related to size, age, and so on is paramount for staying healthy and strong. It enhances your body’s resistance power, boosts energy levels, and protects it from unwanted diseases. Just as excessive weight gain can be a bother, sudden weight loss can be worse. And the food that we eat plays a crucial role in both situations. Therefore, a change in lifestyle habits and observing a proper diet plan for weight gain can be ideal solutions.
There are substantial benefits of maintaining a healthy and moderate body weight, of course! A few such advantages are:
• Efficient blood circulation
• Easy to manage fluid levels
• Experience more positivity
• Energy levels are all-time high
• Stay immune to various diseases
A healthy weight gain diet plan can easily supplement the energy requirements in the body. The amount of calorie intake from a good diet is balanced by the energy consumed during actions like breathing, digesting, and being physically active. Since this energy balance is crucial for maintaining a good body weight, a healthy diet plan for weight gain will effectively supply the body with the required energy equivalent to the amount consumed.
Being underweight can cause as much duress as being overweight. Just like obese patients, people with underweight need the support of a healthy lifestyle and a proper diet plan for weight gain. This will prevent diseases from accumulating in the body due to abrupt loss of pounds. However, a sudden dip in waistline and pounds can also mean the body is suffering from a severe ailment. In that case, immediate medical attention is required.
However, a gradual decline in body weight could also mean your lifestyle is healthy and effective. But if you feel the kilos are mismatched per your height, age, and gender requirements, a balanced lifestyle and good food can do your job.
That being said, being underweight can mean different for different individuals. It can mean low weight given a person’s specific height, which is defined as a body mass index, or BMI, of less than 18.5. It can also mean a body weight less than 15-20% of a typical weight for a person’s age.
Individuals falling under this category would be:
1. Patients recovering from long-term illnesses like cancer
2. People suffering from underlying ailments like thyroid
3. Women with functional hypothalamic amenorrhea
4. Females facing hormonal disruptions
5. People fighting eating disorders
6. Athletes desiring substantial weight gain as muscles.
Food is the ultimate energy source for humans. Luckily, many vegetables, fruits, dairy, and pulses, rich in nutrients, vitamins, and other minerals, work as healthy supplements for calories and healthy fat needed to maintain the body weight. When consumed in measured quantity, as recommended by health experts, a home-cooked simple diet plan can ensure the fastest weight gain.
It’s more about calorie intake than weight gain, an essential fuel to maintain and move your body around.
Here are a few examples of budget-friendly diet plans for weight gain that will prove beneficial for your body:
Protein smoothies are easy to make at home and can work as a nutritious and healthy way to gain weight faster. You can control the quantity of each ingredient handpicked as per your preference and manage the calorie count essential for your anatomy.
Here are a few tasty variations to try:
• The chocolate banana nut shake comprises 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.
• Vanilla berry shake combines 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, whole milk Greek yogurt, and 1 scoop of vanilla whey protein.
• Super green shake includes 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.
For a healthy diet plan for weight gain, use 2 cups or 470 milliliters (mL) of dairy or soy milk (for lactose intolerance). Both are rich in nutrients and calories. The smoothies add 400-600 calories to your body and a high amount of protein, vitamins, and other minerals.
A full-day diet plan for weight gain should include dairy products. Milk, for instance, has always been considered the best alternative to energy supplements for building muscles and gaining healthy weight. Milk is rich in proteins, carbs, fats, calcium, vitamins, and minerals. You can take 1 cup of whole milk (237 mL) as a snack or with a meal before or after a workout.
Cheese is another dairy product essential for gaining weight faster. Just 1oz (28g) of cheese contains 110 calories and 7 g of protein. It is tasty and versatile; add it with a pair of club sandwiches or create a dessert, and you will relish the savory and sweet taste while adding those extra essential pounds. However, it is a high-calorie food and should be consumed in moderation.
Yoghurts, another product in the dairy family, is a convenient snack and an after-meal dessert. Greek yogurt is made of whole milk and has a thicker consistency, offering a well-balanced nutritional mix of protein, carbs, and fat. Half a cup of yogurt (170gm) will reward you with 165 calories and 15 g of protein. Like cheese, yogurt is versatile and can be added to savory or sweet dishes.
A few classic yogurt-based snacks would be:
• Yogurt and fruit
• Chocolate peanut butter pudding
• Yogurt parfait
An Indian diet plan for weight gain would be incomplete without rice. Rice is a convenient, low-cost carb source available in every Indian kitchen. 1 cup (158 g) of cooked white Indian staple will provide 204 calories, 44 g of carbs, and very little fat. It can be a part of frequent, smaller meals for those who prefer smaller daily helpings. And rice is extremely versatile; it can complement many dishes to appease your savory taste. But you can also try the sweet version, like kheer and curd rice. Enhance the flavor, calorie, and protein count by cooking rice with the following ingredients:
• Butter and Parmesan cheese
• Broccoli and cheese
• Scrambled eggs
• Toasted sesame seeds, peanuts, or cashews
You can also eat it with spicy Indian curries to savor the aromatic fragrance of the country’s spices.
Rice is central to the Indian vegetarian diet plan for weight gain. But who said the pulses are unique to India? Rice is consumed all across the world. It can be a part of a wholesome continental meal or the base for Japanese Sushi. A tasty and nutritious example would be rice with chicken kale, offering a balanced whole meal with 400 calories per serving.
Potatoes and other complex carbohydrate sources, like squash, winter root vegetables, beans, and legumes, are effective ingredients to add extra calories within a budget.
Complex carbohydrates steadily release a lot of energy our body requires and offer valuable nutrients, such as potassium and fiber. Further, potatoes also increase complex sugar compounds, or glycogen, in muscles. Glycogen is the essential fuel source for most sports and activities.
Most do not enjoy the fishy smell. But fish, an essential staple for people living in coastal areas, has many benefits. In India, fish eaters believe fresh river water fish is good for your eyes and brain development. Salmon and oily fish are also excellent sources of protein and fats, like omega-3 fatty acids.
One fillet of deboned salmon (3 oz or 85 g serving) adds around 155 calories, 7 g of fats, and 22 g of high-quality protein to your body, helping build muscle or gain weight.
Fish is cooked in numerous ways based on taste and preference. It can be steamed, sautéed, smoked, grilled, baked, or poached.
There are other convenient and nutritious ways to consume fish, adding the extra benefit to your proper diet plan for weight gain:
• Tuna salad
• Cobb salad
• Smoked salmon with cream cheese and whole-grain bread
• Salmon salad with leafy greens, Greek yogurt, or sour cream.
Athletes and bodybuilders prefer protein supplements to gain weight and build muscle faster. Numerous protein supplements are available in the market, often consumed as shakes or smoothies. The list includes:
Whey protein supplements are effective when added to the weight gain diet plan and combined with strength training.
Protein supplementation at or above 1.6 g of protein per kilogram (per 2.2 pounds) of body weight per day improves lean body mass and lower body strength.
Plant-based protein isolates, such as soy, are combined with Whey to supplement the body with the essential amino acids required for muscle growth.
It is advisable to use the supplement before or after the workout and at any other point during the day.
Apart from the above-mentioned list, you can add other food items to your daily diet for weight gain, each of which is a good energy and calorie source, filling your body with the required amount of fat, vitamins, and other nutrients. Eggs, red meat, nuts and nut butter, dried fruit, whole grain bread, avocados, cereals, and cereal bars are other tasty and healthy options.
A healthy weight gain is not only about adding a few extra calories. It is also about muscle build-up, physical strength, energy, and agility. Specifically for muscle growth, physical exercise, like resistance training, is highly recommended. It is done through free weights, weight machines, body weight, or resistance bands. A comprehensive gym diet plan for weight gain should be complemented with adequate physical training and protein supplements. This is a typical daily regime for athletes and sportspeople.
A few recommended suggestions for muscle training would be:
• Train up to two or three times per week. This will give your muscles sufficient time to recover because muscle growth occurs during recovery
• Select compound exercises focusing on multiple major muscle groups, such as the squat and bench press
• Keep your workouts short and intense
• It’s best to avoid powders, pills, and products claiming a faster increase in muscle mass, as these claims are not scientifically proven
• Seek professional guidance, preferably from a gym instructor, personal trainer, exercise physiologist, or physiotherapist. They will help increase your gains without any risk of injury
A weight gain diet plan for effective and healthy results will only work if a healthy lifestyle and regular physical exercise complement it. And that includes cutting down on junk food, alcohol, and other unhealthy habits. However, weight gain diet plans for males would differ from females because the latter do not need their muscles pumping out. But they would surely need a sufficient supply of energy, fat, calories, proteins, and essential vitamins to ensure the health of the muscles, bones, and overall anatomy.
But a few healthy tips might work for both:
• Consume high-calorie food as per age, gender, metabolism, body composition, and physical activity
• Add healthy carbohydrates to your daily diet plan for weight gain for fueling the body’s metabolism
• Take approximately 1.5-2 grams of protein per kg of the body weight to gain weight and build lean muscle mass
• Try meditation or seek a doctor’s help to keep stress at bay and prevent weight loss
• Strength training and additional workouts help develop lean muscle mass and keep the body toned
• Ensure your body gets sufficient downtime through 7-8 hours of sound sleep
• Avoid junk food, refined carbs, alcohol, carbonated drinks, and other unhealthy weight-gain supplements
Gaining healthy weight is easier than losing extra pounds. However, the chances of committing errors are always high if executed without expert guidance. Dietitians’ recommended weight gain diet plan can always prove most effective as they will suggest a plan based on your age, gender, body structure, height, and other parameters. Moreover, their plan would also include potion size for meals and a healthy fitness regime. This routine will eventually help you to gain weight faster but in a healthy way while ensuring your body gets an adequate supply of energy, fat, carbs, proteins, and vitamin supplements. As stated, the diet plan to gain weight for females would differ slightly from the males’ version, but a few tips, like cutting down on junk food, would remain constant.
So, consult an expert and prepare your diet plan for weight gain.
Ans. Foods rich in carbs and fatty acids are best for weight gain, including:
8. Red Meat
9. Oily Fish
Ans. Carbs and high-fat foods.
Ans. Vitamins absorb calcium in the body, enabling the bone weight to rise and providing a lean body mass.
Ans. Weight gain of 1-2 pounds per week is deemed healthy.
Ans. A few healthy tips to gain weight naturally are:
• Eating 5-6 smaller meals a day
• Choosing food rich in nutrients
• Smoothies and shakes
Ans. 1-2 bananas 30-60 minutes prior to a workout is beneficial.
Ans. Ghee is a healthy option for gaining weight faster because:
• Increases fat in the body
• Elevates muscle strength
Ans. A few additional tips for healthy weight gain would be:
1. Eat more often
2. Stay away from junk food
3. Keep calorie count under check
4. Choose a healthy diet recommended by dietitians
5. Add dairy products to your regime
6. Replace junk snacks with healthy salads
Ans. A few health conditions are increasing body weight suddenly:
Bloating due to fluid retention in the body tissue
Heart or Kidney failure
Medicinal side effects
Ans. Yes, prolonged chronic stress can also lead to hormonal changes that may increase your appetite.