Diet Plan To Gain Healthy Weight


Diet plan to gain healthy weight is a necessity to each and every human being who desires optimum health and wellbeing. A wholesome total diet is one that consists of all the nutrients that our bodies need in order to be healthy. Our bodies need a lots of food each day. One thing you can do is to know the kind of food that will help you gain weight with right nutritional value.

Weight Gain Diet

Weight Gain Diet- In today’s time when managing health has become a need of the hour, our website brings you the widest assortment on weight gain. Whether you are looking for a weight-gain diet or general fitness, you can find them all here. Your one-stop destination for health and weight gain methods, at your fingertips. You can browse through this exclusive range of options and choose the perfect nutrition or supplement regime that fits you the best. Thanks to this website, you do not have to worry about your personality or weight issues and can now concentrate solely on your fitness goals. So, stay fit and healthy from inside out!

Why are you underweight?

Weight gain diet primarily works for people who are either underweight or those who are trying to increase muscle mass. Though gaining weight is comparatively easier than losing weight, one should do it healthily. This way, you will gain weight but not fat. Firstly, how do you know that you are underweight? This can be done using BMI calculator wherein if your BMI is less than 18.5, you are underweight. Talking about causes of underweight, there are various reasons why your weight it less. From hereditary to nutritional deficiency, here are some of the common causes of being underweight:

Hereditary: If your parent(s) are underweight or this runs in the genes, you might be underweight too

Malnutrition: If you are not consuming enough nutrients in your diet or you are not consuming the essential food groups, you may become malnutrition which starts with being underweight.

Underlying medical condition: If you are losing weight abruptly without any cause, you must get yourself checked as this could be due to an underlying disease such as thyroid

Loss of appetite due to stress, workload or other psychological factors

Not having regular meals

Health Complications due to underweight

If you think it is alright to be underweight, it is not. Being underweight can put you at risk of many health complications. Here are some of them:

Nutritional deficiencies: If you are underweight and you don’t take the necessary steps to gain some weight, it can cause nutritional deficiencies. If you don’t have a healthy, balanced diet, this could lead to a lack of nutrients in the body that further leads to a deficiency. Some of the common nutritional deficiencies are calcium deficiency, iron deficiency(anaemia), iodine deficiency, vitamin D deficiency, to name but a few. These could lead to chronic diseases that can compromise your health in the long run.

Fertility issues: Did you know that your weight can affect your fertility? Yes, both obesity as well underweight can hamper your fertility. Women get affected by this the most as they suffer complications in conceiving, keeping the pregnancy and delivery as well. Miscarriages are commonly seen in such cases.

Weak immune system: Due to you being underweight particularly due to nutritional deficiencies, your immune system can be compromised. With a weaker immune system, you are also at risk of catching seasonal flu and infections.

What should I NOT do to gain weight?

Don’t eat junk food. Eating chips, sugary sodas, donuts, and candy will add pounds but not be the source of a healthy weight gain. This weight will mostly end up around your belly, which puts you at risk for diabetes and heart disease. Instead, eat healthy foods that build muscle, such as protein-rich foods.

Examples of calorie-rich foods include:

  • Proteins: Red meats, pork, chicken with skin on (roast or broil don’t deep fry for your health), salmon or other oily fish, beans, whole milk, eggs, cheese, full-fat yogurt.
  • Carbohydrates: potatoes, brown rice, whole grain pasta, whole grains, whole grain breads.
  • Fats: Nuts and nut butters, olives, avocado, butter, salad dressings, mayonnaise, high-fat cheeses.

What are some helpful tips for gaining weight?

  • Eat small meals every three to five hours and snacks throughout the day to help you to consume more without feeling overly full.
  • Avoid drinking water or other fluids 30 minutes before meals to prevent you from feeling full. Also, drink a reduced amount of liquids with your meals.
  • Drink beverages that add calories, such as whole milk or cream, juice, shakes and smoothies, rather than water, tea, black coffee, and diet beverages that contain no calories.
  • Add condiments or ‘extras’ whenever you can. Top your food with dried fruit, chopped nuts or seeds, honey, bacon bits, cheeses, mayonnaise, and salad dressings. Prepare your food with extra virgin olive oil or coconut oil or butter to add calories. Try adding hummus or avocado to sandwiches or crackers/veggies.
  • When eating cereal use whole milk, half and half and add powdered milk. You can also use alternative milks if you find you are sensitive to lactose (lactose intolerance). Do the same when making scrambled eggs, soups, gravies, casseroles, and desserts.
  • Choose breaded meat, chicken, and fish. Choose higher fat meats such as chicken or turkey thighs and legs, pot roast, short ribs, salami, and sausage.
  • Choose fruit canned in syrup rather than juice and tuna canned in oil rather than water.
  • If you are vegetarian, vegan, or lactose-intolerant, use soy/almond/coconut or rice milks, nut or seed butters, tofu, olives, avocado, and vegetable oil to add calories.
  • If you prefer not to cook, or want portable snacks, stock up on individual pudding, yogurt, or cottage cheese cups, string cheese, granola bars, vending packs of trail mix, beef sticks, nuts, sunflower seeds, juice boxes, and chocolate milk cartons.
  • Commercial supplements such as meal replacement bars are also options.

6 tips to gain weight healthily

Gaining weight in a healthy way is more than just eating more food or eating higher calories. Below, we recommend 6 tips that are fundamental for anyone who is trying to gain weight healthily:

1. Eat every 3 hours

Eating every 3 hours is important to ensure you are increasing calorie consumption throughout the day, which will lead to weight gain. You should consume more calories than you burn. In addition, your calories should be a good balance of carbohydrates, porteins and fats, all which contribute to muscle gain.

Therefore, you should not skip meals so that you do not miss out on any nutrients and so that you can maintain adequate levels of glucose and amino acids in the blood (which will promote muscle recovery and growth).

2. Include protein in all meals

Including protein in all meals ensures that the amino acid levels in your blood are constant throughout the day, which will promote good muscle recovery after working out. 

Protein is present in food like meats, chicken, fish, eggs, cheese and yogurt. You should have snacks with efficient combinations of protein, like a sandwich with chicken and cheese on whole wheat bread, or toast with cheese and yogurt. Learn more about different food sources of protein. 

3. Consume good fats

Food that is rich in good fats (like chestnuts, peanuts, avocado, coconut, olive oil and seeds) are great ways to increase calories in the diet with small volumes of foods. In addition, these fats help with muscle mass gain and do not stimulate fat gain in the body.

Other ways to use these types of foods in your meals include adding peanut butter to your bread or a smoothie, eating some chestnuts with snacks, adding 1 spoon of coconut yogurt and making avocado smoothies for a snack.

4. Eat at least 3 fruits per day

Eating at least 3 fruits per day and adding a vegetable salad to your lunch or dinner can help increase the amount of vitamins and minerals in your diet. This is essential for optimal functioning of your metabolism and for the increase of muscle mass.

Fruits can be consumed fresh or in smoothies, and can be added to snacks or as a dessert for lunch or dinner.

5. Drink at least 2.5 L (about half a gallon) of water per day

Drinking lots of water and maintaining hydration is important for muscle mass gain. Hypertrophy, which is the increase of muscular cells, will only occur if there is sufficient water to increase cellular volume.

Therefore, it is important to be aware and to track your daily water intake. Keep in mind that sodas and artificial juices do not count toward your fluid intake. It is important to consume water between your meals, as drinking water with food can interfere with the digestive process.

6. Performing exercise

To ensure your extra calories are being transformed into muscle and not fat, it is important to exercise 3 to 5 times per week. You should focus on exercises that involve strength training and aerobics. Ideally, you should consult a personal trainer to prepare an exercise plan that meets your goals.

Diet plan for weight gain

The following table outlines an example of a 3-day diet plan for gaining weight:

MealDay 1Day 2Day 3
Breakfast1 cup of coffee with milk + whole wheat sandwich with lettuce, tomato, cheese and egg + 1 medium apple1 cup of milk with cacao poweder + 1 tapioca with chicken and cheese + 1 tangerine1 smoothie + 2 egg omelet with chicken
Morning snack6 whole wheat biscuits with peanut butter + 1 handful of almondsWhole wheat sandwich with 2 tablespoons of avocado and egg + 1 bananaOatmeal with fruit + 1 handful of nuts
Lunch or DinnerChicken strogonoff with rice and black beans + 1 cabbage salad with carrots seasoned with yogurt sauce and cilantro + 1 orangePasta with tuna, olives, corn and cherry tomatoes + salad with lettuce and carrots seasoned with 1 teaspoon of olive oil + 1 slice of melonMeatballs with tomato sauce, mashed potatoes and broccoli baked with cheese and seasoned with olive oil
Afternoon snack1 tapioca with chicken and cheese + 1 pearYogurt with granola + 3 slices of toasted bread with cheeseAvocado smoothie with papaya + 2 tablespoons of oatmeal + 1 tablespoon of cha seeds (all blended)

It is important to see a registered dietitian to formulate a plan personalized to you, as food quantities will depend on your age, gender, physical activity level and health history. The dietitian can additionally indicate supplementation with vitamins. 

Diet Chart For Weight Gain : Do’s And Dont’s in Diet Plan

Don’ts Do in Diet plan of weight gain

  1. Drink water before meals
  2. Smoke


  1. Eat more often
  2. Drink Milk
  3. Try Weight gainer shakes
  4. Use Bigger Plates
  5. Add cream to your coffee
  6. Take Creatine
  7. Get Quality Sleep
  8. Eat your protein first and vegetables last

Food Items You Can Easily Consume in Diet plan of weigh gain

  1. Lean Red Meat: Steak contains a ton of protein and iron. Red meat is high in cholesterol, so most food professionals don’t recommend it as part of a healthy diet more than a few times per week.
  2. Real Nut Butters: Natural peanut butter is packed with protein and fats, making it a great choice for people trying to gain weight the healthy way. One tablespoon contains around 100 calories and has 4 grams of protein.
  3. Whole Fat Milk: Dietitians say that one simple substitution you can make when trying to gain weight is swapping your skim milk for whole milk. It’s only 60 calories more a glass as the fat is left in.
  4. Tropical Fruit: Fruits like mango, papaya, bananas, and pineapple are amazing choices according to food experts. They are full of natural sugars and can give you great energy.
  5. Avocado: These delicious green vegetables are an excellent way to add heart-healthy fats to your diet. One half of an avocado contains 140 calories, but also contain high levels of potassium, folic acid, and vitamin E.
  6. Natural Granola: Natural granola with no added refined sugar is a great cereal to enjoy if you are trying to gain weight. This tasty snack is made from rolled oats, sugar, and healthy fats (like nuts and coconut oil). More dried fruit and nuts can also be added.
  7. Whole Wheat Bread: Nutritionists say that eating healthy bread products is a great way to start gaining weight. If you’re adding bread to your diet, look for whole grains.
  8. Nuts: Nuts are a great snack for gaining weight. They are full of fat and nutrients, but also contain a great deal of fiber. Eating only a handful of nuts can keep you full for hours. Not all nuts are equal for fiber though.
  9. Cheese: Try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s high in protein.

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