Effective diet plan for weight gain that really works

By  ,  Onlymyhealth editorial team
Sep 15, 2017
Quick Bites

  • Include healthy, fat free meals in diet.
  • 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 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. 

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: Shutterstock


Is it Helpful Article?YES12 Votes 56814 Views 30 Comments
I have read the Privacy Policy and the Terms and Conditions. I provide my consent for my data to be processed for the purposes as described and receive communications for service related information.
This website uses cookie or similar technologies, to enhance your browsing experience and provide personalised recommendations. By continuing to use our website, you agree to our Privacy Policy and Cookie Policy. OK