Weight Gaining Diet Tips for Under-weight People

 While many people are wanting to lose weight, there are some people who are trying to gain weight. When I said gaining weight, I meant an increase in body weight contributing to an increase in muscle mass and not in fat. 

For weight gaining, you have to take in more calories than you burn. A proper nutrition intake and an overall higher calorie diet  in pre & post workout meal will help you for muscle growth. 

1. Nuts, seeds and dry fruits contain a lot of calories and nutrition which must be added to your diet for weight gain.

2. Though most fruits help in loosing calories, but fruits like banana, mango, avocados, coconut help you to gain weight because they contain high carbs, sugar and fat. 

3. Drinking home-made protein smoothies also helps to gain weight. You can have chocolate banana nut shake by combining 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon of peanut butter with a cup of milk. You can also have caramel apple shake by combining 1 sliced apple, 1 scoop of vanilla-flavored whey protein, and 1 tablespoon of caramel powder with a cup of full fat Greek yogurt. Both of these smoothies provide around 400–600 calories, along with a high amount of protein, vitamins and minerals.

4. Start eating good carbs like oats, brown bread, brown rice along with a good amount of protein. Have one glass of milk with one slice of brown bread or oats with 1 spoon peanut butter in the breakfast. You can also add fruits in your breakfast plate if you want. Have a bowl of brown rice of about 200gms with eggs/chicken/mutton/fish/paneer with a lot of salad in lunch and also in dinner.

5. The below pictures are some of my meals:-

Diet Chart For Weight Gain:-

9am - Lemon Warm Water 200ml  + Almond 5-6.

9:30am - 2 Brown Bread + Peanut Butter 1spoon + 1 Whole Egg & 4 Egg White.

11:30am - 1 Banana + 1 Apple.

12pm - Workout.

Post- Workout - Protein Shake.

2pm - Salad (carrot +cucumber +beetroot etc) + Rice 1 cup + Dal + Chicken/fish 150 gm.

5pm - Green tea + Roasted Chana.

9pm - Salad + 1 Roti + Chicken/Fish 150 gm.

Drink 3ltrs of water everyday.

Drop your comments below regarding any further informations.