Best Indian Weight Gain Diet Plan For Men & Women

So, how is it possible to gain weight? We Indians love to eat, and we can't deny this fact.

It is due to our bad eating habits; we often fail to maintain a healthy weight. Gaining weight and body mass is more effortless than burning calories or losing weight .

Unfortunately, it's not the case. It requires a proper diet plan as well as exercise.

This article will discuss how Indians can gain weight with a healthy diet plan. Just stay with us till the end, and you will get all your answers.

What Are the Risks of Being Underweight?

We all know that being overweight often causes a lot of health issues. At the same time, being underweight also may cause several health problems.

However, not everyone who is underweight experiences specific symptoms or has the below-mentioned health issues. Still, it is necessary to maintain a healthy weight.

Skin, Hair, and Teeth Problems: You may face the following problems if you don't get enough nutrients from your daily diet – hair loss, thinning skin, poor dental health , and dry skin.
Extreme Fatigue: A underweight person who doesn't get enough calories is likely to feel extremely tired all the time.
Osteoporosis: Underweight Women are at high risk of osteoporosis. It is a condition when bones become fragile, and it happens due to calcium deficiency.

Being underweight can be risky. To avoid the risks of the mentioned health problems, follow a healthy diet plan and maintain a healthy weight.

A Healthy Diet Plan for Indians Who Want to Gain Weight

What to gain weight healthily? To help you achieve this goal, here we are with a healthy Indian diet plan. Check it out, eat a healthy diet, and stay fit and healthy.

Early Morning (Breakfast)

Start your morning with a glass of water. It will help in flushing out the stomach and, thus, balancing the lymphatic system. About half an hour after you drink water, you can drink a cup of milk, one scoop of whey protein , and 150 grams of oatmeal. A few almonds, walnuts, and a banana can be added.

There is also an alternative option for you. If you think that breakfast should always be heavy, then go for the following options. However, you can change your breakfast menu according to your needs.

Multigrain bread and butter, 3 to 4 boiled eggs, and fruit juice.
Alu parathas with curd and fruit juice

Mid-Morning (Healthy Snacks and More)

After about a couple of hours, you eat breakfast; it's time to grab some light snacks and fruits. Grab an apple or orange with 2 to 3 multigrain biscuits. Also, you can have a cup of green tea.

Lunch

Ah! It's time for lunch. You can have whole wheat chapattis or brown rice (150gms), chicken breast or fish (150gms), and one bowl of fresh mixed vegetables at lunch. Also, green chutney and salad can be taken for lunch.

Here is another diet plan for those who love to eat authentic Indian dishes. You can have the following dishes for lunch – two rotis with ghee, a bowl of rice, two chicken pieces, fish or egg, one bowl of lentils, salad, and yogurt.

In a balanced diet, you will have carbohydrates, fats, vitamins , and proteins. A healthy and balanced diet will always help you gain weight.

Evening

About 3 to 4 hours after lunch, consider having chicken soup with butter. You can also have a cup of coffee with some biscuits. A chicken sandwich is also a good option for an evening snack.

Dinner

A heavy breakfast and light dinner is a great way to maintain a healthy weight and be fit. At dinner, you may have a bowl of fresh green vegetables, chicken or eggs, two rotis with butter, salad, and last but not least, raita.

Try to avoid consuming rice at night. Also, keep one more thing in mind – you should not drink water while eating. Instead, drink water either 40 minutes before you eat anything or an hour after you eat.

Bedtime

It's time to go to bed. But wait! Did you eat a bedtime snack? If not, then have it. Before bed, drink a glass of lukewarm milk with dry fruits. This will help you sleep deeply.

So, here is the complete Indian diet plan for those who want to gain weight. But remember, the diet plan, as well as the caloric requirements, vary from person to person, depending on several factors, including gender, age, and body weight. Just eat healthily and do some workouts to stay in shape.

Mass Gainer

You need to add Mass Gainer to your diet to build muscle mass especially, and not just gain weight.

Mass Gainer is enriched with complex carbs, lean proteins, healthy fats, amino acids, vitamins, and minerals. The primary purpose of a mass gainer is to help you gain more calories, experience better muscle pumps, and hit the gym with insane energy, stamina, and power.

They are ideal for everyone who wants to be in a calorie surplus (consume more calories than what are burned) so that muscle mass, size, and definition can be added. It is also an excellent choice for hard gainers (those who find it difficult to retain or gain muscles and weight) or don't consume quality macronutrients daily.

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Disclaimer: The information contained on this website is provided for informational purposes only and is not meant to substitute for the advice provided by your doctor or other healthcare professional. The products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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The above is a sponsored post, the views expressed are those of the sponsor/author and do not represent the stand and views of Outlook Editorial.