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How to Gain Weight - A Complete Diet Plan

Updated on October 3, 2015
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Haris is a registered Dietitian and Health blogger providing clinical counseling and writes under name of Bilaras on health blogs.

Ready, set, fat.

Looking to gain weight may seem like an unusual problem, especially considering the struggle many people face trying to lose weight. Truth is, an underweight person is just as in need of adjusting their diet and exercise, as an overweight person. A healthy body is an ideal body. Sometimes a person may want to gain weight for a sports team or for health issues or to simply bulk up their body. In those cases, it is important to gain weight with a plan and calculated approach. The following article will share tips and steps on how a person should go about gaining weight and achieving the desired body.

Why are you underweight?

The first step any person should take is to thoroughly evaluate ‘why are they underweight?’ Sometimes, causes of losing weight can be related to health issues or mental health issues like depression or anxiety, these conditions could hamper weight gain as well. So, to determine the cause of being underweight is to deal with this problem in an effective and conscientious manner. Sometimes, the reason to gain weight may not be health related, in that case determine the reason to gain weight and set goals accordingly.

Figure out your calorie intake

After determining the cause of being under weight, the second step is to figure out how many calories you should in take in one day to gain weight. This method will allow for an organized approach to weight gain and will certainly yield favorable results. To gain pounds, first of all calculate you RMR and add approximately 3500 calories to it, to determine your daily calorie intake. After this go to the next step of calculating your BMR, which takes in to account the amount of calorie one will burn during exercise and give the person a final number of necessary calorie intake per day.

Plan meals

When gaining weight it is important to plan snacks between meals and sometimes if necessary, add two snack times between meals. It is also important to keep the portion size of the meals or snacks as generous as possible, because the aim is to not only eat to maintain weight but also eat to gain weight.

Focus on healthy foods

Just because one is trying to gain weight does not mean you create problems for your body in the long run. It is important to remain healthy in the approach to selecting foods that helps in weight gain. For example, have fruit smoothies to bulk up or add rich soups to your diet and even sugary treats every now and then.

Should you gain weight ?

Being too thin may be trendy but in reality being underweight can cause health problems. Fat is major energy source for body, it supports hair and skin and helps with strenuous routine. Daily energy requirements vary depending on work load and for extra work body requires extra energy. This extra energy comes from burning body fats, absence of significant body fat may result in muscle loss and other serious health issues.



No Trans fats!

Even though you are looking to gain weight does not mean you create health problems for yourself. Trans fats create belly fat and while this certainly comes under gaining weight, it creates health issues like increased insulin levels which may lead to diabetes. The overall look of one’s body should not be unflattering, where fat is concentrated in one area only. Examples of trans fats include snack foods in packages food in local stores or processed meat and even margarine.

Carbohydrate for weight gain

Carbohydrate may sound like a bad idea when one is looking to gain weight like remaining under healthy diet but carbohydrate are helpful for muscle build up during exercises. Always go for carbs that give benefits to your body and avoid ‘empty carbs’. Carbohydrate are also a source of energy for the body and they give the body the overall strength to combat tough exercise regimen.

Proteins for healthy weight gain

Protein is important to one’s body and keeps the body lean. In this way, the weight gain can be evenly concentrated and the overall look of one’s body remains even. There are different kinds of foods that contain protein, which can be incorporated to one’s diet, for example, eggs for breakfast and beans for lunch or dinner or even breakfast (English breakfast). Chicken is another example of a protein filled meal or for people who do not eat chicken or want variety, tuna is another option.

Exercises can Help Gain Weight

One might think that if they are looking to gain weight they could avoid going to the gym and exercising. In fact, building muscles helps in weight gain and develops a healthy appetite and speeds up the metabolism. The muscles cannot be developed without going to the gym and following a regime of proper weight training. Weight training also includes lifting weight to build muscles and strength and eventual muscle weight.

*Tip: As mentioned above the importance of eating and adding protein to your diet, remember to eat a protein heavy meal preferably after you exercise. In this way your goal of weight gaining will be successful.

Supplements to gain weight

Supplements to increase weight might sound like an unhealthy and dangerous way to go about gaining weight but sometimes they can be necessary to add weight, as diet plans and exercise regimens may not be enough on their own to gain desired weight. The best way to select one is to do research regarding the products available in the market and their side effects. Ideally, go to a nutritionist and doctors for advise on this subject. Supplements will aid in muscle development and increase body mass.

Healthy Weight Gain Diet Chart

You need to look over the foods you are eating and plan out meals. This way calorie in take can be determined and the quality of food can be visible. Below is the one-month diet plan to gain weight. The quantity of food has not been mentioned because it would be different for every person, remember to be generous in that respective according to individual needs. There is also a leverage for some people to add another snack time or late night snack or even pre-breakfast meal.

One-month diet plan on how to gain weight

Day
Breakfast
Lunch
Snack
Dinner
1
Toast with eggs and glass of full fat milk.
A bowl of rice with fried chicken and potatoes
Fried Fries with fresh juice of choice.
Grilled beef with asparagus and potatoes
2
A bowl of cornflakes with a mixed fruit bowl or juice of any kind.
Pasta with coffee or juice or beverage of choice
Muffins
Chicken stew with beverage of choice. For desert half a serving of pudding
3
Multigrain bread with omelet and sausages.
Vegetable curry with bread or rice.
Cookies with full fat milk.
Lasagna
4
Fried egg with baked beans and sausages.
A bowl of rice with fried chicken and potatoes
Fried Fries
Chicken or beefsteak with mushroom sauce, side of vegetables and fries.
5
Combination of bacon, mushrooms, beans and tomatoes. Along with eggs of choice. Juice or coffee.
Fried chicken steak with a rich bowl of salad and choice of sauce.
Chicken soup with butter and cream.
Chicken stew with beverage of choice. For desert half a serving of pudding
6
Toast with eggs and glass of full fat milk
Vegetable curry with bread or rice.
Sandwiches with mayo and cheese.
Grilled beef with asparagus and potatoes
7
Multigrain bread with omelet and bacon.
Pasta with coffee or juice or beverage of choice
Muffins
Lasagna
8
A bowl of cornflakes with a mixed fruit bowl or juice of any kind.
Fried chicken steak with a rich bowl of salad.
Cookies with full fat milk
Chicken or beefsteak with mushroom sauce, side of vegetables and fries.
9
Fried egg with baked beans and sausages.
Pasta with coffee or juice or beverage of choice
Sandwiches with mayo and cheese.
Lasagna
10
Toast with eggs and glass of full fat milk
A bowl of rice with fried chicken and potatoes
Chicken soup with butter and cream.
Grilled beef with asparagus and potatoes
11
Combination of bacon, mushrooms, beans and tomatoes. Along with eggs of choice. Juice or coffee.
Fried chicken steak with a rich bowl of salad and choice of sauce.
Sandwiches with mayo and cheese.
Chicken stew with beverage of choice. For desert half a serving of pudding
12
A bowl of cornflakes with a mixed fruit bowl or juice of any kind.
A bowl of rice with fried chicken and potatoes
Fried Fries
Grilled beef with asparagus and potatoes
13
Fried egg with baked beans and sausages.
Vegetable curry with bread or rice.
Muffins
Chicken or beefsteak with mushroom sauce, side of vegetables and fries.
14
Toast with eggs and glass of full fat milk
Pasta with coffee or juice or beverage of choice
Cookies with full fat milk.
Lasagna
15
Large fruit bowl with juice of choice.
A bowl of rice with fried chicken and mash potatoes
Chicken soup with butter and cream.
Chicken stew with beverage of choice. For desert half a serving of pudding
16
Multigrain bread with omelet and sausages or bacon.
Vegetable curry with bread or rice.
Fried Fries
Grilled beef with asparagus and potatoes
17
1 orange and a toast with eggs and glass of full fat milk
Fried chicken steak with a rich bowl of green salad.
Chicken soup with butter and cream.
Spaghetti with poached eggs.
18
Eggs with bacon, mushrooms, beans and tomatoes. Juice or coffee.
A bowl of Chinese rice with fried chicken and potatoes
Sandwiches with mayo and cheese.
Chicken stew with beverage of choice. For desert half a serving of cake or chocolate
19
1 orange and a toast with eggs and glass of full fat milk
Pasta with coffee or juice or beverage of choice
Cookies with full fat milk.
Lasagna
20
Fried egg with baked beans and sausages.
Fried chicken steak with a rich bowl of salad along with potatoes and tomatoes
Sandwiches with mayo and cheese.
Chicken or beefsteak with mushroom sauce, side of vegetables and fries.
21
A bowl of cornflakes with a mixed fruit bowl or juice of any kind.
Whole grain Pasta with coffee or juice or beverage of choice
Cookies with full fat milk.
Lasagna
22
Toast with eggs and glass of full fat milk
A bowl of rice with fried chicken and potatoes
Chicken soup with butter and cream.
Grilled beef with asparagus and potatoes
23
Combination of bacon, mushrooms, beans and tomatoes. Along with eggs of choice. Juice or coffee.
Fried chicken steak with a rich bowl of salad and choice of sauce.
Cookies with full fat milk.
Chicken or beefsteak with mushroom sauce, side of vegetables and fries.
24
Fried egg with baked beans and sausages.
Vegetable curry with bread or rice.
Muffins
Grilled beef with asparagus and potatoes
25
Large fruit bowl with juice of choice.
Whole grain Pasta with coffee or juice or beverage of choice
Chicken soup with butter and cream.
Chicken or beefsteak with mushroom sauce, side of vegetables and fries.
26
1 orange and a toast with eggs and glass of full fat milk
Vegetable curry with bread or rice.
Sandwich with mayo and cheese.
Spaghetti with poached eggs.
27
Multigrain bread with omelet and sausages.
Fried chicken steak with a rich bowl of salad along with potatoes and tomatoes
Muffins
Chicken stew with beverage of choice. For desert half a serving of pudding
28
Combination of bacon, mushrooms, beans and tomatoes. Along with eggs of choice. Juice or coffee.
Chinese rice with fried chicken and mash potatoes
Fried Fries
Lasagna
29
Fried egg with baked beans and sausages.
Whole grain Pasta with coffee or juice or beverage of choice
Chicken sandwiches with mayo.
Spaghetti with poached eggs.
30
A bowl of cornflakes or porridge with a mixed fruit bowl or juice of any kind.
A bowl of rice with fried chicken and potatoes
Chicken soup with butter and cream.
Chicken stew with beverage of choice. For desert half a serving of pudding

Have you ever tried any treatment to gain weight ?

See results

Weight gain check list


  • Drink lots of water
  • Do not binge eat
  • Eat healthy foods
  • Rest ample between exercise days
  • Consult a doctor for further advice and consultation

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    • profile image

      Jasmine 2 years ago

      It helped me to know hw to put on wight bcoz I don't eat food in time so thnxx;-)

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