To increase weight, your calorie intake should be more than the calories burnt by your body. It can be obtained by eating nutrient-desert foods that provide a mixture of protein, carbohydrates, and healthy fats. It is also important to include regular strength training for the creation of muscle mass.
Daily Calories are Needed
Here’s what a healthy weight-gain meal plan looks like at 2,500 calories. If you’re looking for a different calorie level, see the notes at the bottom of each day to see how to bump the calories down to 2,000 calories, or up even more to 3,000 calories.
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Major Tips for Weight Gain
Eating frequently: Make sure you are eating every 3-4 hours to maintain a continuous supply of nutrients and calories.
Protein intake: target for 1.2–2.2 grams of protein per kilogram of body weight to support muscle development.
Healthy fats: Include sources such as avocados, nuts, seeds, and olive oil to add calorie-dense options.
Complex carbohydrates: focus on vegetables with whole grains, legumes, and starch for continuous energy.
Stay hydrated: Drink a lot of water throughout the day and consider adding smoothies or shakes to extra calories.
Healthy Weight Gain Diet for Male (Natural)
Now you must know all the important foods which help to gain weight. These foods are responsible for increasing your weight naturally, let in the list all the important foods materials.
- Dalia
- Banana
- Natural supplements
- Rice, Dal, Roti
Step-1
Dalia: Whole raw wheat grains are coarsely milled to produce broken wheat, cracked wheat, or couscous. Wheat is cleaned, husked, and then processed to the appropriate size. It is particularly nutritious because it has not been refined. Such cracked wheat has a wide range of applications, particularly as a dietary supplement. When broken wheat is cooked, it produces a hearty, toasty scent and a delicious, gritty flavor. It’s slightly nutty and chewy.
How to use it: You can take Dalia alternate for breakfast. It could prepared by using ghee, or butter ( Ghee is better).
Bananas: They contain minimal fat. A 100-gram portion of a ripe banana has around 28 grams of carbohydrates. 100 grams of bananas have around 110 calories.
How to take it: You can eat a banana 30 minutes after Dalia. It depends on you how you should eat bananas, you can make the banana shake or fruit chaat.
Step-2
Natural Supplements: Natural health supplements, also known as dietary supplements or nutritional supplements, are products that contain one or more dietary elements, such as vitamins, minerals, herbs, amino acids, enzymes, and other substances, and are designed to complement one’s diet and improve general health.
How to use it: After 1.5 hours, you consume a natural supplement with water. then, you can take normal food like daal, rice, and roti for lunch.
Step-3
After this, in the evening, you must also consume a natural supplement. It should be with water but it depends on body weight.
Note: During following this procedure, for gaining weight, you did not eat food after 7 O’clock evening.
Some Important Factors: Responsible for Weight Gain Diet
Simplest Diet Plan for Beginners
This diet plan is a basic one that contains food items that are easily available in everyone’s kitchen yet one of the most effective diets that will help you gain weight and build lean muscle mass.
Caloric Needs for the Body
How to Determine Your BMR (Basal Metabolic Rate)
BMR: What is it?
The amount of energy your body requires to carry out essential physiological processes like breathing, circulation, and cell formation while at rest is known as your basal metabolic rate or BMR. BMR is the bare minimum of energy needed to sustain essential body processes when at rest.
How to Determine BMR
The Harris-Benedict equation, which accounts for your age, sex, weight, and height, can be used to determine your BMR. The equations are as follows:
Therefore, this human being’s daily BMR is exactly 1696 calories.
Calculating Your Daily Energy Spending Total (TDEE)
Describe TDEE
The total number of calories your body requires to maintain its current weight, accounting for all physical activity performed during the day, is known as total daily energy expenditure, or TDEE. Your Basal Metabolic Rate (BMR) plus the calories burned during exercise, digestion, and other everyday tasks are included in your Total everyday Energy Expenditure (TDEE).
Levels of Activity Are Important
Comprehending your degree of activity is essential to determining your TDEE precisely. Knowing your level of activity will help you calculate the number of calories you need to consume to maintain, gain, or lose weight. Various activity levels demand different quantities of energy.
Here are all activity levels for TDEE…
Little to No Exercise
- Minimal physical activity beyond basic daily tasks.
TDEE = BMR × 1.2
Light Exercise or Sports 1-3 Days a Week
- Engages in light exercise or sports a few times a week.
TDEE = BMR × 1.375
Moderate Exercise or Sports 3-5 Days a Week
- Participates in moderate exercise or sports several days a week.
TDEE = BMR × 1.55
Hard Exercise or Sports 6-7 Days a Week
- Regularly engages in hard exercise or sports almost every day.
TDEE = BMR × 1.725
Extra Active (Very Hard Exercise or Physical Job):
- Performs very hard exercise or has a physically demanding job.
TDEE = BMR × 1.9
Example:
TDEE= BMR× Activity Level Factor
TDEE= 1696×1.55
TDEE=2628.8
Above Calorie Need to Weight Gain
It’s critical to consume more calories than your Total Daily Energy Expenditure (TDEE) to gain weight healthily and effectively. Your body uses the excess energy from these calories to store fat and grow muscle.
Suggested Caloric Surplus
Try to add 500–1000 calories per day over your TDEE for a steady and safe weight gain. This method makes sure that the weight gained is mostly made up of lean muscle mass instead of extra fat. You can reach your weight gain objectives by consuming between 3129 and 3629 calories per day, for instance, if your TDEE is 2629 calories.
- Proper Macronutrient Consumption: Make sure that the amounts of lipids, proteins, and carbs in your diet are all in balance. You should consume 45–55% carbohydrates, 25–35% proteins, and 15–25% fats.
- Eat a diet high in nutrients, such as fruits, vegetables, lean meats, whole grains, and healthy fats. Steer clear of processed and sugary foods in excess.
- Regular Meals: To help you reach your calorie target without feeling too full, eat five to six smaller meals throughout the day.
- Strength Training: To ensure that the weight increase is mostly muscle mass and to encourage muscular growth, perform strength training activities regularly.
Distribution of Macronutrients in Proteins
Proteins Are Essential for Muscle Growth
Proteins are essential for both the development and repair of muscle. They supply the amino acids, or building blocks, required for the production of new muscle tissue. Your muscle fibers suffer tiny tears when you exercise, whether it’s strength training or something else. Proteins aid in the healing of these rips, resulting in the development of stronger muscles. Sufficient protein consumption also aids in the synthesis of hormones, enzymes, and immune system components, among other biological processes.
Suggested Intake
1.2 to 2.0 grams of protein per kilogram of body weight should be consumed to assist muscle growth and recovery. A 70 kg person, for instance, should strive for 84 to 140 grams of protein each day. This range guarantees that your body gets adequate protein to sustain the synthesis of new muscle without taxing the liver or kidneys.
Carbohydrates (Their Function in Energy Production)
The body uses carbohydrates as its main energy source. Your brain, muscles, and other organs are powered by glucose, which is produced when they are broken down. Your body uses carbs a lot when exercising, especially in intense activities, to provide you with rapid energy. Furthermore, a sufficient intake of carbohydrates spares protein from being converted into energy and directs it toward the development and repair of muscles.
Suggested Daily Calorie Intake Percentage
45–60% of your daily calories should come from carbohydrates. You will have adequate energy to support your daily activities and workouts within this range. This means that for an individual consuming 3000 calories a day, 1350 to 1800 calories will come from carbohydrates or approximately 338 to 450 grams of carbohydrates per day.
Fats
Healthy fats are important for overall health because they encourage cell growth, provide energy, shield organs, and facilitate the absorption of fat-soluble vitamins (A, D, E, and K). Nuts, seeds, avocados, and oily salmon are good sources of healthy fats that also help with hormone production and balance, which is essential for building and rebuilding muscle.
Suggested Daily Calorie Intake Percentage
20–35% of your daily calories should come from fats. This keeps you from consuming too many calories, which could result in unintended fat growth, while still ensuring that you get enough important fatty acids. This corresponds to 600–1050 calories from fat, or roughly 67–117 grams of fat per day, for a diet of 3,000 calories.
Regular Exercise to Supplement Nutrition
Strengthening Exercise
It’s imperative to include compound exercises in your strength training regimen if you want to get the most out of your weight gain diet. Physical exercises that use many muscular groups at once, such as squats, deadlifts, bench presses, and rows, are known as compound exercises because they effectively increase strength and muscle mass. These workouts also increase muscular growth by promoting the production of growth hormones. A synopsis of the main compound workouts is provided below:
- Squats: Build strength in your lower body by working your quads, hamstrings, glutes, and core.
- Deadlifts: Use your entire posterior chain, which consists of your back, hamstrings, glutes, and core.
- Bench Presses: Increase upper body strength by targeting the triceps, shoulders, and chest.
Regularity
If you want to acquire muscle and gain weight, you must be consistent. Try to keep up a regular exercise routine that includes three to four weight training sessions per week. Sufficient muscle activation and recovery are made possible by this frequency, which is crucial for ongoing advancement. This is an example of a weekly agenda:
- Day 1: Upper Body (such as rows and bench presses)
- Day 2: Lower Body Work (such as deadlifts and squats)
- Day 3: Stretching and light aerobic
- Day 4: Upper Body Work (pull-ups, shoulder presses, etc.)
- Day 5: Lower Body (leg presses, lunges, etc.)
- Day 6: Stretching and/or light aerobic
- Day 7: Unwind
Extra Advice for Weight Gain Diet Effectively
You can support your weight gain efforts by eating 5–6 smaller meals throughout the day to guarantee a consistent intake of calories and nutrients. Additionally, by avoiding overindulgence, this method facilitates the consumption of the required number of calories in an uncomfortable manner. To promote muscle building and general health, a balance of proteins, carbs, and fats should be included in each meal.
Foods High in Calories
Including items high in calories in your diet is essential to creating the caloric surplus required to grow weight. Choose foods high in nutrients, like avocados, nuts (almonds, walnuts), seeds (chia, flaxseed), and healthy oils (olive, coconut). These meals contain important vitamins and minerals in addition to a rich amount of calories.
Drinking Water
Though sometimes disregarded, adequate hydration is crucial for maximizing the performance of muscles and general well-being. To promote nutrition transport, digestion, and muscle recovery, make sure you are drinking enough water throughout the day, especially before, during, and after exercise.
Rest and Healing
Make sure you get enough sleep and relax so your muscles can repair and expand. Sleep deprivation can impair muscle growth and regeneration, which will affect your progress in general. Aim for 7 to 9 hours of good sleep per night to provide the best possible recuperation and workout performance.
Conclusion
Maintaining a healthy weight by following a healthy weight-gain
diet plan is crucial for both general health and athletic ability. Important elements including the advantages of physical health, mental health, preserving physical performance, and increasing life quality and lifespan through a balanced diet and exercise regimen have all been highlighted in this blog.By first determining their basal metabolic rate (BMR) and total daily energy expenditure (TDEE), people can adjust their diets to gain weight healthily. Sustained energy and muscle growth are supported by adding a moderate calorie surplus of 500–1000 calories over TDEE, with a balanced distribution of macronutrients—45–55% carbs, 25–35% proteins, and 20–35% fats.
A diet rich in proteins is essential for both muscle growth and repair; 1.2 to 2.0 grams per kilogram of body weight is the suggested dietary range. Healthy fats support general health and hormone balance, while carbohydrates provide energy needs. When combined with three to four-times-a-week strength training activities such as deadlifts, bench presses, rows, and squats, people can maximize their physical growth and performance.
Following this systematic strategy, which includes eating meals high in nutrients and drinking enough water, people can gain weight in a way that is both successful and sustainable while also fostering long-term health and vitality.
