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Healthy Indian Diet Plan for Weight Gain

Weight gain is a big dream to people who are underweight and sometimes looking lean reduces confidence levels. So many people might have tried using weight gaining pills and fed up with the results. But here the tips to gain weight through our healthy Indian diet that so many of us do not know. Get ready to see your reflection in the mirror with an attractive personality after incorporating the following in your diet, which will also build your confidence.

1. Milk:

Start your day with milk because it contains a mix of fats, proteins, and carbohydrates other than that it is also a good source of vitamins and minerals including calcium as well.

2. Rice:

1 cup of cooked rice provides 190 calories, 43 grams of carbs and a small amount of fat. Therefore, it helps you to gain a high amount of carbohydrates and calories from a single serving. Thus helps you to gain weight quickly.

3. Red Meat:

Red meat is nothing but a four-legged animal’s meat such as beef, lamb, mutton, and goat. Adding red meat to your diet helps you to gain weight and increases strength.

4. Cereals:

Cereals especially wholegrain cereals such as multigrain bread, muffins, crumpets, corn, oats, and unpeeled barley are effective to gain weight and mix these with eggs for a good protein source.

5. Dry Fruits:

Eating dry fruits helps you to gain antioxidants and micronutrients. These are rich in calories, healthy fiber, and antioxidants. They taste great also! Therefore, try including them in your diet – you can take them in the evening but the best time is to have them in the morning to gain the maximum benefits.

6. Seafood:

Kinds of seafood such as salmon and some oily fishes have hidden calories. Taking them in your diet provides you omega-3 fatty acids and helps to build muscles and gain weight.

7. Home Made Protein Shakes:

It is easy to prepare homemade protein shakes and it is cost-effective also. The following are some of the protein shakes and its recipes:

a. Apple Shakes: Mix 1 slice of apple, 1 cup of natural yogurt, 1 scoop of vanilla-flavored whey protein, and a 1 tablespoon of sugar-free caramel sauce or flavoring. Have the protein shake before or after a workout or exercise.

b. Chocolate Banana Nut Shake: Mix 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon of peanut butter.

c. Green Protein Shake: Mix 1 cup of spinach, 1 avocado, 1 banana, 1 cup of pineapple, and 1 scoop of vanilla whey protein. These serve you 400-600 calories and also nutritious which helps you to gain weight.

8. Sweet Potatoes:

Sweet potatoes, potatoes, and other starchy foods are an easy and cost-effective way to add nutrients and fibers in your diet. These increase your calorie intake and muscle glycogen stores.

Other Tips Include:

1. 8-hours uninterrupted sleep is mandatory.

2. Do not drink water before meals.

3. Try eating protein food first.

4. Eat frequently.

5. Do not smoke.

Hope these help!

Written by MedPlus