Simple Diet Plan To Help You Gain Weight

With obesity becoming the biggest health issue these days around the globe, all our attention has been shifting towards various weight loss diet options. But there are also quite a large number of people who are underweight and struggling hard to develop some muscle mass. So today, we will be talking about gaining weight. If you are a skinny Indian beauty and are also dying to get plump, we have got you covered. Here is everything you should know about a healthy Indian diet plan for weight gain.

Though your beauty is not defined by your figure or body weight, being underweight can turn out to be really frustrating at times. Hence, it is important to develop a clear idea about the medically approved healthy body weight range before starting the weight gain journey. Well, the standard body weight of an adult is typically determined by the BMI (body mass index) of the individual. You can figure out your BMI by dividing your current body weight by your height. A healthy weight range is denoted by a BMI that falls between 18.6 kg/sqm and 24.9 kg/sqm. But when the body weight drops to 47-50 kg (15-20% below the ideal weight), the BMI goes below 18.5 and the person is defined as ‘underweight’. A reduction in body weight also causes a significant reduction in BMI.

A proper weight gain diet should be a combination of lots of carbs, proteins, and healthy fats. Here is the ultimate weight gain diet plan chalked out by experts for Indian people that would help them look plumper and that too in a healthy way:

* For Early Morning Snack (Before Breakfast) (5:00 a.m. to 6:00 a.m.):

- 1 glass milk with 2 teaspoons of skimmed milk powder, 2 whole ripe bananas, and 5 to 10 pieces of overnight soaked almonds with peel, or,
- 1 cup of tea or cappuccino loaded with sugar and full-fat milk, white portions of 2 eggs, and 6 to 7 pieces of overnight soaked almonds with peel, or,
- (1/2) a bowl of dalia (without sugar), a handful of sprouted black grams, and 5 to 10 pieces of overnight soaked almond with peel

* For Breakfast (7:00 a.m. to 9:00 a.m.):

- 6 slices of omelet toasted bread (use 2 eggs for this), or,
- 2 pieces of multigrain bread with butter (low-fat), and 1 egg omelet, or,
- 3 to 4 slices of whole wheat bread toast with peanut butter, 3 egg whites, and 1 full egg omelet, or,
- 1 to 2 slices of toasted bread with white butter and 1 to 2 bananas, or,
- 1 to 2 vegetable cheese sandwiches and 1 glass of non-fat milk, or,
- 2 to 3 fresh seasonal fruits (as per your choice), and 1 glass full of fresh fruit juice, or,
- 1 large bowl of oats/wheat bran/corn flakes (add fruits if you wish), 1 chicken breast, and 1 glass full of banana milkshake, or,
- 1 bowl of oatmeal with a few almonds and walnuts, 1 banana, and 1 cup of low-fat milk with a scoop of whey protein, or,
- 1 full plate of upma/daliya khichdi/poha cooked with plenty of colorful vegetables, or,
- 2 mung dal chilla stuffed with paneer, or,
- 2 plain chapattis and 1 small bowl of vegetables, or,
- 2 stuffed (preferably with vegetables) paratha with white butter and 1 cup of plain curd (made from non-fat milk), or,
- 2 masala dosa, 2 cups of sambar, and 1 spoon of chutney

* For Mid-Morning Snack (After Breakfast) (10:00 a.m. to 11:00 a.m.):

- 1 fresh whole seasonal fruit (of your choice) and 1 glass of buttermilk/plain lassi/coconut water, or,
- A handful of roasted almonds/soybeans, 3 to 4 pieces of dry-fruit chikki/groundnut chikki and 1 glass of plain lassi, or,
- 1 glass of full-fat milk with 3 to 4 tablespoons of any good health drink added to it, or,
- 1 cup of green tea, 2 to 3 multi-grain biscuits, and 1 fresh fruit (apple or orange), or,
- 1 glass of fresh juice and 1 plate of salad with 2 boiled potatoes

* For Lunch (12:30 p.m. to 1:30 p.m.):

- 2 small bowls of plain rice, 2 medium-sized chapattis with ghee, 1 small bowl of legumes / dal (mung, chana, masoor or soybean), 2 small bowls of wet vegetable curry (as per your choice), 2 medium-sized pieces of chicken/fish, 1 plate of green salad and 1 small bowl of sweet curd/raita, or,
- 1 small bowl of pulav/biriyani (non-veg), 1 small bowl of egg/paneer, 1 small bowl of vegetables (as per your choice) and 1 medium-sized bowl of chicken soup/sprout salad, or,
- 1 small bowl of brown rice/2 whole wheat chapattis, 1 small bowl of mixed vegetables, 1 medium-sized piece of chicken breast/fish, 1 plate of salad, and 1 small bowl of green chutney

* For Afternoon / Evening Snack (4:30 p.m. to 5:30 p.m.):

- 1 cup coffee/tea and 4 cookies, or,
- 1 glass banana shake and 2 biscuits, or,
- 1 fresh seasonal fruit and a few nuts, or,
- 1 cup of green tea and a small bowl of mixed sprout salad

* For Mid Evening Snack (Pre-Dinner) (5:30 p.m. to 6:30 p.m.):

- 1 grilled sandwich and 3 to 4 pieces of dry-fruit chikki or groundnut chikki, or,
- 1 whole wheat bread sandwich with steamed chicken/3 egg whites, or,
- A handful of roasted chana/almonds/soybeans and 1 small bowl of upma/bhelpuri, or,
- 1 medium-sized bowl of vegetable/chicken soup (with butter) and 1 veg sandwich with mayonnaise or extra cheese, or,
- 1 glass of fruit juice/milkshake and 1 to 2 bananas/boiled potatoes, or,
- 1 cup of low-fat yogurt and 1 fresh seasonal fruit (as per your choice), or,
- 1 cup of low-fat milk with a scoop of whey protein

* For Dinner (8:30 p.m. to 9:30 p.m.):

- 3 medium-sized chapattis with ghee, 1 small bowl of legumes/dal (moong, chana, masoor or soybean), 1 small bowl of dry vegetable curry (as per your choice), 1 small bowl of chicken/fish, and 1 small bowl of curd/any other sweet dish, or,
- 1 small bowl of brown rice/2 whole wheat chapattis, 1 small bowl of stir-fried vegetables with baked potato, and 1 small piece of lean chicken/fish

* For Late Night Snack (Bedtime) (10:30 p.m. to 11:00 p.m.):

- 1 glass full of warm milk with 1 teaspoon of raw honey and a pinch of turmeric added to it, or,
- 1 cup of skimmed milk with nuts, or,
- (1/2) a glass of skimmed milk with 1 to 2 teaspoons of whey protein