We are going to discuss the meal plans which are created by our expert dietitian. Usually there are three meal plans which are broadly being used to lose weight based on your biology and how much weight you want to gain.
Weight Gain Meal Plans
Before you know which meal plan is best suited for you, it is important to know what amount of calorie you need each day. Now, that differs based on your sex, size and your daily activity.
For women
Usually women are assigned 1700 calorie per day for weight gain by most of the dietitian however the number could be higher if the woman is physically active. For example, possibly the best plan for your weight gain is 1700 calorie per day but if you decided to burn 300 calorie extra, now if you would stick to 1700 plan, you would be weak, so now we need to step to 2000 calorie plan.
For men
Usually Men are assigned 1800 calorie per day but again that depends on your size and most importantly your daily activity. Your daily activity defines how much calorie you burn every day and that will decide the best suitable plan for you.
- 1700 calorie per day meal plan
- 2000 calorie per day meal plan
- 2300 calorie per day meal plan
TIPS TO GAIN WEIGHT
Eat more calories:
The first that should be considered if you are thinking of gaining weight is your eating habit. Include more calories than your body needs in a day to process its functions. If you want to go slow and steady you should aim for 300-500 calories more than you busy each day and if you are thinking of fast gain, you should aim for 700-1000 extra calorie than your daily usage as per your body needs.
Eat more often:
Make a habit of eating more frequent than more in quantity at one time. Grab a snack or small meal whenever it is possible and wherever it is possible. You should aim for at least 3 times a day in terms of good meal and 2-3 times for some snack or small meal.
Eat Healthy Food:
Eating healthy is more important than eating more. Being vegetarian is good. plant based food with lots of vegetables and fruit is perfect for vitamin and mineral content and is generally vital for a healthy life. Getting into this eating style with individual consideration towards calorie dense foods can help you gain weight healthily.
FOODS THAT HELP YOU TO WEIGHT GAIN
1. Milk
It offers a mixture of fats, carbs and protein. Milk is an excellent source of vitamin, minerals and calcium. Many studies proved that milk help to build muscle more effectively than soy based products. Milk can be added to your diet easily throughout the day.
2. Starches
It helps in your muscle growth and weight gain by boosting the number of calories consumed. Food like potatoes, corn, whole grain breads and cereal bars provide you energy in the form of glucose.
3. Nut butter
It can be a great snack that can be added to any meals. Raw or roasted nuts both have their own health benefits and consuming nuts regularly can help you to gain weight safely.
4. Whole grain breads
Whole grain breads contain carbohydrates, which can help you in weight gain. Some bread also contains seeds, which add-up the benefits.
5. Dry fruits
Dried fruits are rich in calories and nutrients. You can eat them on the go which make it best for you, people prefer dried pineapple, cherries, or apples.
6. Eggs
Eggs are a good source of protein and other nutrients. Just make sure you eat whole egg because yolk nutrients are contained.
