Effective diet plan for weight gain that really works

By  ,  Onlymyhealth editorial team
Jun 26, 2015
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Quick Bites

  • Include healthy, fat free meals in diet.
  • Consider your age and weight before setting a target.
  • Consume 2g of proteins per body weight.
  • Eat healthy sources of carbohydrates.

Weight gain does not mean gaining body fat which will have an adverse impact on your health. Gaining weight in a healthy manner is to indulge in a diet plan for weight gain which promotes the growth of lean muscle mass.

Weight gain diet plan

Weight gain diet chart

For pumping up real fast, you would probably have to resort to a diet plan for weight gain along with specific physical training. Whereas the exercise part should be best left to a trained personal instructor, the diet should be charted with the help of a qualified nutritionist.

Calorie intake

The idea is to include healthy, fat free, yet high calorie items in your daily diet. You need to take into account your current weight, your age, the amount of weight you are looking to gain and your metabolic rate for an accurate assessment. There are several calorie calculators available online, which can be made good use of. Your dietician would be the right person to guide you on this.

Protein intake

WHO states that a normal healthy person should require around 56g of protein each day. The FDA outs this number at 50g and the RDA states 51g as ideal. According to some, daily protein allowance should be no less than 2g per body weight. Therefore, you need to discuss your options with an expert professional before arriving at a conclusion.

Weight gain diet plan

Carbohydrate intake

Carbohydrates are an essential part of your diet plan for weight gain. You would need to consume healthy sources of carbohydrates such as brown rice, whole wheat breads, pasta and potatoes for energising your muscles.

Fat intake

Your fat intake should always comprise of good fats. Good fats would include mono-saturated fats, essential fatty acids and polyunsaturated fats. Some of the popular sources include nuts, avocados and oily fish.

Image source: Getty Images

Read more on Weight Gain.

 
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Comments
  • Lydia Spence29 Mar 2013

    I'm 23 and weigh 56kgs and my height is 5'4. Can you please send me a diet plan as I want to gain weight as soon as possible. Thanks

  • karan kumar08 Mar 2013

    my height is 5'10 . . .weight is 56 . . . .how can I increase my weight? will u give me some suggestions plz?

  • stefy17 Dec 2012

    i'm 20years.my weight is 46 and my height 5.7ft how can i increase my weight?

  • sameera21 Nov 2012

    hi i am 21 years old. and i weigh only 40 kgs. i want to increase my weight as soon as possible. pls help!

  • pankaj panthri16 Nov 2012

    i am pankaj 22year old my weight is 37 and plz help

  • Satyam04 Nov 2012

    Hi, I m 23yrs old, wt 55 kg, ht 5'10"...and i m also doing exercise....and i want to increase my weight as soon as possible....so please suggest me the proper diet plan..

  • gulailala31 Oct 2012

    hi i am 17 years old.my height is 5.3 and weight is 38.how i will gain weight plx tell me

  • kkrathana28 Oct 2012

    I am 20 years old ,weight 53 kg ..please help

  • shama khan10 Oct 2012

    Hi my name is shama khan and i stay in navi mumbai i am 24 yrs old but i am very thin what ever i eat it not getting on my health and my health is lowing down day by day please give me some suggestion so i can weight up my body weight

  • manu03 Oct 2012

    my age is 23 and i have just 45 kgs. i want increse my weight.tell me proper diet.i am very tensioned about my helth.

  • pooja singh27 Sep 2012

    hi.. i am 27 years old working women, 45kg weight and height 5"4 , i want get weight 5kg more. for this plz suggest me about diet . thanks.

  • matt25 Sep 2012

    hi i am 6'1 and 80 kg. i want to be 6'4 and 95 kg. what should i do?

  • Lisa20 Sep 2012

    Hii....i m lisa ..age 20 nd my weight 40 nd height 5'5 nd i want gain my weight plz help me .......any tips

  • Rajesh20 Sep 2012

    hi this is Rajesh .my height is 5'3'' and i wanna gain height of 5'9'' and my weight is 48k.g. i wanna gain weight of 58 k.g..according this pls suggest me proper diet.

  • Rajesh20 Sep 2012

    hi, myself rajesh, age 23,ht is 5.3, weight is 48. i want to gain atleast 10kg within 6 months. plz suggest me proper diet. plz mail me on rajesh4patil@gmail.com

  • prabha11 Sep 2012

    Hi i m 30years old height is 4.11, weight is also 30. No disease, not in any medication, please suggest me how to gain weight.

  • Name06 Sep 2012

    hey I'm 1.79 53kg imagine... what should i do ?

  • abhishek 02 Sep 2012

    hi this is Abhishek verma.my height is 5'6'' and i wanna gain height of 5'9'' and my weight is 48k.g. i wanna gain weight of 60 k.g..i m a cricketer.according this pls tell me what i should i do????

  • RANDEEP SINGH01 Sep 2012

    Hi i am 23 and my height is 5'9" and now the weight is 62 kgs , so i kindly request u to send me a pure veg. dite plan to gain weight

  • kabir29 Aug 2012

    Hi i am 26 and my height is 5'11" and now the weight is 62 kgs , so i kindly request u to send me a dite plan to gain weight.

  • kabir29 Aug 2012

    Hi iam 26 and my height is 5'11" and now the weight is 62 kgs , so i kindly request u to send me a dite plan to gain weight.

  • Aslam26 Aug 2012

    Hi iam 27 and my height is 5'11" and now the weight is 59 kgs , so i kindly request u to send me a dite plan to gain weight.

  • Meenu20 Aug 2012

    Hi, m meenu age 23.. Weight 40 kg height 5'2".. I want to gain some weight. Please suggest me wht 2 do. Mail me on manjeet.kaur08@yahoo.com

  • Salman17 Aug 2012

    Helpful info. What are the fat food options we should have in a weight loss regimen?

  • dvya singh16 Aug 2012

    hi m kahkashan,age 21 years,wt 35 kg n ht 5'.i dn't gain weight plz suggest me some diet. i wanna 2 gain at least 6 kg in one mnth.plz help me n send me mail.

  • Pranav15 Aug 2012

    hey pranav here 18yrs 59kgs wt and ht 177cm 5'11 i want 2 gain weight suggest proper diet

  • Pranav15 Aug 2012

    hey pranav here 18yrs 59kgs wt and ht 177cm 5'11 i want 2 gain weight suggest proper diet

  • manya12 Aug 2012

    Hi, myself manya age 26, wtg 37 ,ht.5.3 , i don't gain weight plz suggest me some diet chart, i want 2 gain atlest 10 kg within 2 mts pls help me out and mail me asap.

  • nishi soni18 Jul 2012

    i am 28 years. And working women. I am only 42 kg and my height is 5.4

  • rubina shaikh13 Mar 2012

    i wanna put on weight m 27yrs and weight only 36kgs plz help

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