Foods and a Diet Plan for Healthy Weight Gain

Medi Health Center-Healthy Weight Gain

Skinny people are regarded as extremely fortunate in today’s weight-loss dominant world. As a result, you will find numerous weight loss ideas and diet plans on the internet, but you will have to work hard to find suitable weight gain diet tips. Now if you have come here, your efforts will not be in vain. If you believe that to gain weight, you must eat continuously or you may consume as much sugar as you like then you are wrong. This isn’t the best approach to gain weight.

Gradually you can become the victim of obesity that can lead to countless diseases related to obesity such as diabetes, cancers, heart disease, and stroke.

A weight-gain diet should have high calories and high-quality protein to get fast results in a short period. A good weight-growth diet will provide you with all of the nutrients you need while also allowing you to gain muscle.

If you want to gain weight properly then you’ve come to the right place. This article will provide you with all of the necessary information including Causes for being underweight, with some tips, foods, and finally weight gain plan to help you gain weight.

Some Causes for Being Underweight

If your weight range falls between 18.5 and 24.9 or less than that then you need to work upon your body weight. 

Below are Some of the Reasons Why You Can be Underweight.

History of the Family 

One of the causes, why some people are underweight, is because of genes. These features mainly run in some of the families and some people have naturally low BMI.

High Metabolism

If a person has high metabolism then, no matter how much that person eats, he will not gain weight. When compared to someone with a slower metabolism, the body with high metabolism consumes energy more quickly.

Lack of Appetite

Lack of appetite can be caused due to illness, some medication, stress, some disorders like bulimia, anorexia nervosa.

Less Physical Activity

People who are involved in physical activity at a higher rate such as athletes burn a lot of calories which prevents them to gain weight.

Illness of the Mind

People become underweight or their physical structure changes due to mental illness such as loss of appetite, anxiety, and depression.

If you are concerned about being underweight then better to go to a doctor who can assist you in determining the reason for your situation and will give you some tips for gaining weight.

Intake of High Calorie, Carbs, and Protein Foods

Eat high-calorie, high-nutrient foods containing proteins such as Chicken, eggs, cheese, beans, milk, some foods having carbohydrates such as brown rice, banana,  whole grain pasta, and bread, potatoes, also include some foods containing fats such as nuts, butter, avocado, olives to gain weight in a healthy way.

To acquire the proper amount of weight for your body type, you’ll need a calorie-dense diet. As a result, in addition to consuming high-calorie foods, one must also understand which high-calorie foods to ingest.

Reduce Stress

Our generation is surrounded by worldly desires, which cause tension or worry, and as a result, they have a strange tendency of gaining or losing hunger. Either condition is very harmful to your body as it damages your physical as well as mental health.

It is advised to take less stress as much as possible. There are methods through which you can release your stress like listening to some good music, meditating, taking deep breaths, taking hot showers, doing daily morning exercises, and doing yoga.

Strengthen Training

Exercising daily is a good way of keeping your body fit and away from chronic disease, lowers your blood pressure, and improves your heart health.

Exercising 4 times a week is more than enough to keep your body fit and in shape improving your muscle strength and also increasing your stamina and endurance. The right sets of exercises that you should be doing at home to keep yourself fit are pushups, some cardio and squats are enough.

Get good sleep

Do you know there are many benefits of having a good sleep, so it is important that you should give your body rest and sleep at least 8 hours a day? Having a good sleep lightens your mood reduces stress and anxiety and keeps you at low risk of having heart disease and diabetes.

If you do not take adequate sleep then you can’t concentrate for a long time at work, will remain tired, and also will not have any interest in doing things.

Healthy Diet Plan

A sample eating plan for healthily gaining weight is provided below. You may customize the plan based on your dietary preferences, needs for calories, carbs and proteins, age, daily activity, and gender.

After Waking

Drink warm water after you wake up on an empty stomach in the morning. Toxins from our body come out because of warm water and it improves our blood circulation.

Before Workout

Half an hour after drinking water, eat 6-7 soaked almond pieces or you can have some bananas and milk. Make sure to do some workouts before you eat anything in the morning. Workout, in addition to a healthy diet, can help you maintain a healthy weight and avoid obesity. To stay at the same bodyweight, you must consume the same amount of calories as you expend. As much as the workout is necessary for weight loss, it is also necessary for weight gain.

After Workout

After your workout, eat something healthy. You can have a banana smoothie this time since your body needs more energy after the workout. However, it must be prepared in a healthy manner, with no added sugar. To make this smoothie take 2 bananas with the milk and add nuts according to your choice. If you want sweetness in your smoothie, then add some honey.


After one hour, have your breakfast. Never miss your breakfast no matter how much busy you are. Having a healthy nutritious breakfast keeps you energized and active throughout the day.

A cheese sandwich, two stuffed parathas, idli, or two omelets with bread are all good options for breakfast. You can choose from any of these and drink your favorite tea.

Mid-morning Meal

You can consume fruits two hours after having breakfast, depending on the season in your city; you can eat papaya, watermelon, strawberries, blueberries, plums, and a variety of other fruits.

Fruits provide fiber and a variety of nutrients to our bodies.


It’s time for lunch after two hours of fruit consumption. At lunch, you may take two chapatis or one bowl of rice, 1 bowl of salad or chicken soup, also take 1 cup of dal, curry of your choice, and yogurt.

Evening Snack

After 2-3 hours of lunch, you can have whatever tea you like. If you prefer green tea, it is the finest option; otherwise, milk tea will suffice. A nutritious snack should include tea-like oats, wheat biscuits, popcorn, a peanut butter sandwich, dhokla, or, 1 bowl of roasted makhane.


And after 2-3 hours of evening snack, it’s time for supper. Dinner should be taken in low quantity at night and it should be the lightest meal. To begin, have a salad for supper, followed by a soup of your choosing, dal, chapati, or rice.


If you’re still hungry after supper, drink warm milk mixed with honey an hour before bedtime. You can take the dry date with it. If you feel like eating something sweet after a meal, then you can eat dark chocolate.

Dietary Supplements for Weight Gain

  • Red meats
  • Potatoes
  • Salmon
  • Dried fruits
  • Cereals
  • Avocados
  • Protein shake
  • Eggs
  • Cheese and butter

What to avoid?

  • Soda
  • Foods with high sugar
  • Processed food
  • Fried foods
  • Fast food


Diet programs for weight growth have no restrictions. However, dietitians advise that you incorporate nutritious meals in your diet rather than processed food and foods with high sugar. Other aspects including workout, proper sleep, and healthy life, in addition to a proper meal plan for weight increase, play a vital influence in sculpting your body. As a result, select a nutrition plan that is appropriate according to your body and your lifestyle. Understanding whether you want to gain or lose weight is a process that demands ongoing motivation. Therefore stay motivated, eat well, work out frequently, and have a healthy lifestyle.

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