Weight Gain Meal Plan for Females
Weight Gain Meal Plan for Females:- Weight gain may be fashionable as compared to weight loss, but to most women, weight loss may be equally tough. You might have been advised on any occasion to eat more in order to gain weight, but you are already aware that it cannot be that easy. Healthy weight gain program entails the appropriate proportion of calories, nutrients and regularity.
In this article we are going to step by step through a realistic weight gaining diet program among females- so that you can gain good weight, gain some strength in your body and become more comfortable working with your skin.
Why Some Women Find it Essasy to GainWeight.
A large number of women inherently have a high metabolic rate, which implies that their body burns calories fast. There are others who may have small appetites or those who are stressed and they are influenced by this to their eating habits. Certain health disorders or hormonal disorders may also render weight gain difficult.
Here is the good news, however, you can safely and effectively gain weight after eating the nutrient-rich foods at the appropriate proportions, rather than junk food or sweety snacks.
Stronger Together. The Healthy Way to Gain Weight.
When we are discussing the issue of gaining weight, we should be discussing the lean muscle mass, not fat. That means:
- Consumption of high energy foods that are healthy at the same time.
- Eating more than once (56 times/day)
- Including more protein, good fats and complex carbohydrates.
- Remaining active through light strength training.
Refrain of stuffing your body and think of nourishing it.
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Ideal Daily Calorie Intake
To increase weight by about 0.5 to 1 kg/month, you need to either consume 300 -500 kcal/day more than your maintenance energy intake.
Most Indian women, and that is approximately 2,0002,400 calories per day which depends on how old you are, how active you are, and even how fast you metabolize your body energies.
Now we will divide that into a simple meal plan.
Female Sample Weight Gain Meal Plan: Indian Workaround.
Morning (7:00 -8:00 AM): Morning Like White Elephants.
- 1 serving of milk (full-fat milk is best, though)
- 4 soaked almonds and 2 walnuts
- 0.5 banana smoothie, mango smoothie, honey and chia seeds.
Hint: Smoothies will be very useful in order to gain weight since they have a lot of calories and are easy to consume.
Breakfast (9.00 -10.00 AM): High-Energy Start.
- 2-3 boiled or scrambled eggs (paneer bhurji to be substituted in case of vegetarians).
- ghee 2 parathas or brown bread 2 slices peanut butter
- 1 glass of fruit juice (orange, pomegranate or apple).
Personal Idea: I made a mus earlier and made it my habit when I was trying to build weight: peanut butter toast and banana milkshakes were my breakfast meal ticket. It is nutritionally full, delicious and it is satisfying.
Mid-Morning Snack (11:30 -12.00 PM): Maintain the Energy Move.
- 1 scoop of mixed nuts (almond, cashews, pistachios)
- 1 boiled sweet potato or a small bowl of poha/upma.
You can even have a protein bar when you are on the run.
Lunch (1:00 -2:00 PM): Well-Rounded and Healthy.
- 1 cup of rice or 2 chapatis
- 1 cup of dal, rajma, or chole
- 1 serving of curry made of chicken/fish/paneer.
- 1 medium bowl of curd or buttermilk.
- 1 entrance salad with olive oil dressing.
Pro Tip Since it is healthy with ghee, drizzle a spoon of ghee on the rice or roti before eating.
Evening Snack (4:30 -5:00 PM): Light but Nutritious.
- 1 glass of shake (banana, mango or dry fruits shake).
- A small portion of roasted chana or home made trail mix.
- 1 steaming sandwich of corn or a vegetable.
This snack should not be avoided because it helps keep your calorie balance going.
Dinner (7:30 -8:30 PM): Light and Spicy
- 2 chapatis or 1 cup of brown rice
- 1 bowl of dal or curry
- 1 serving of paneer, tofu or egg curry.
- 1 bowl of sautéed vegetables
Make dinner complete yet not too fat, and so the digestion will be untroubled.
Before Bed (9.30 -10:00 PM): Night Nutrition.
- 1 glass of warm milk and honey or turmeric.
- 2 dates or 1 small bunch of nuts.
This assists in muscle recuperation and the quality of sleep.
Foods That Benefit Healthy Gain of weight.
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These are some of the weight gain friendly foods and you need to add them into your diet:
- confirmed Milk and dairy products (curd, paneer, cheese)
- Rice, oats, and whole wheat, potatoes.
- Eggs, chicken, fish, and tofu
- Nuts, Thanksgiving nuts, peanut butter, dry fruits.
- Avocados, mangoes, avocados and dates.
- Olive oil, ghee, and coconut oil are healthy oils.
Eat processed snacks and sugary foods and beverages in moderation, or avoid them entirely - these only contribute unhealthy fat, and not nutrition.
Mindset Advice to Improve Results.
- Sleep- Activity -Get at least 7-8 hours of sleep. Development and renewal occurs when you take a break.
- Train strength- Simple exercises such as squats, push-ups or resistance bands are used to build lean muscle.
- Drink hydrated- Water aids in digestion and absorption of nutrients.
- Be consistent - This process is long, and you must not expect to lose weight within a short time.
How to Track Your Progress
Weigh every one week and record little progress. Also, get photos after every two weeks, sometimes progress can be more easily seen than measured by the scale.
When you feel you are not losing any more weight, add another snack or add a bit of more portion.
Final Thoughts
Having a weight is not about eating too much food or junk food; it is about actually feeding your body with all the proper ratio of all calories, proteins and nutrients. It is important to be patient, consistent and most of all listen to your body.
It is important to keep in mind that the process of all women is different. What is effective to one individual might require a slight adjustment to another individual. Then just keep trying, until you discover what fits you most.
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