By Dt. Saurabh Kaushik in Diet Plan on 23 October 2024

How To Follow A Weight Gain Diet Plan

How To Follow A Weight Gain Diet Plan

Gaining weight can often feel as challenging as losing it. At Aura the Diet Clinic, we completely understand that struggle. Even when you have a weight gain diet plan at hand, you might still find it hard to stick to it. 

The reasons can be many: your body might have a naturally high metabolism, your digestion may not be optimal, or you simply might not have the appetite to consume large meals. But it’s still possible to follow a weight gain diet plan and succeed with the right nutrition guidance. Let’s find how! 

Why Gaining Weight Can Be Challenging

Before getting into how to follow a weight gain diet plan, it's important to understand why you struggle with gaining weight. Let’s break it down into some common reasons:

1. Your Metabolism is Fast

First off, you may have a naturally fast metabolism, which means your body burns calories quickly. This can make it tough to gain the extra pounds. 

2. Your Appetite is Poor

Stress, anxiety, and other factors can lead to a decreased appetite. This makes it challenging to consume enough calories throughout the day.

3. You Have Digestive Issues

If you experience conditions like irritable bowel syndrome (IBS) or have a sensitive stomach, eating larger meals can be a struggle. You might feel bloated or uncomfortable, making it hard to take in enough calories.

4. Your Genetics Play a Role

Research indicates that genetics can influence weight predisposition, accounting for 25% in some individuals and as much as 70% to 80% in others. 

If you’ve noticed that your family members also have a hard time gaining weight, it could be something you inherited.

5. Your Lifestyle is Too Busy

You might wake up early, rush to get ready for work, and often find yourself skipping breakfast because you’re just too busy. By lunchtime, you could be so caught up in work that you forget to eat.

After a long day, the thought of cooking can feel overwhelming, and you may end up opting for quick snacks instead of proper meals. Does this sound familiar?

6. You’re Highly Active

If you lead an active lifestyle—through work, exercise, or being on your feet—you may be burning more calories than you think. You might think you’re eating enough, but if you’re burning calories quickly, gaining weight can be difficult.

How To Effectively Follow A Weight Gain Diet Plan

Here are some tips to make following a weight gain diet plan sincerely possible:

1. Eat Frequent Meals

If you find it hard to stick to the traditional three large meals a day because you feel too full, try eating five to six smaller meals. This makes it easier to consume more calories without feeling overly full. Here’s how to break it down:

  • Breakfast: Start with a hearty breakfast. Include foods like oats with nuts and fruits, or a protein smoothie.
  • Mid-morning snack: Have a quick snack like a banana with peanut butter or a handful of nuts.
  • Lunch: Focus on a balanced meal with carbs, protein, and healthy fats.
  • Afternoon snack: Try yogurt with honey and granola or a cheese sandwich.
  • Dinner: Include whole grains, a protein source, and plenty of vegetables.
  • Evening snack: Finish with something like a protein shake or a few dates with nuts.

2. Choose Nutrient-Dense Foods

To gain weight, focus on choosing nutrient-dense foods that are high in calories but still packed with nutrients. 

Start by adding healthy fats to your diet. Foods like avocados, nuts, seeds, olive oil, and ghee provide a lot of calories and essential fatty acids. 

Plus, full-fat dairy products like cheese, yogurt, and milk are great for boosting calories, and paneer is a rich protein source. Lastly, don't forget to include lean meats, fish, eggs, lentils, and legumes in your meals to support muscle building and gain weight healthily.

3. Prefer Protein-Rich Snacks

Incorporating snacks rich in protein and healthy fats can be a great way to boost your calorie intake. For a quick and satisfying option, grab a handful of nuts like almonds, walnuts, or chia seeds. 

You can also spread nut butters, such as peanut or almond butter, on whole-grain bread, fruits, or crackers for a delicious and filling snack. 

If you’re looking for something easy to prepare, consider making homemade energy bars with oats, nuts, and honey. They’re simple to make and perfect for keeping your energy levels up!

4. Stay Hydrated, But With Care

The most key part of our how to follow a weight gain diet plan guide! While drinking water is essential, avoid filling up on liquids before meals. Instead, try to drink calorie-rich beverages like smoothies, milk, or protein shakes. 

These liquids increase your calorie intake without feeling too full. Smoothies can be made with fruits, yogurt, nut butter, and even spinach for added nutrients.

5. Cook with Healthy Oils

When following your weight gain diet plan, use healthy oils like olive oil, coconut oil, or ghee. This adds extra calories without significantly increasing the volume of food.

6. Practise Strength Training

Along with your diet, consider incorporating strength training exercises into your routine. Lifting weights can help you build muscle mass, which can contribute to weight gain. Focus on compound movements like squats, deadlifts, and bench presses that work multiple muscle groups at once.

7. Mind Your Eating Environment 

Not so common, but a must-consider point in the how to follow a weight gain diet plan guide! When eating with family or friends, you often find yourself consuming larger portions. So, eat in a relaxed and enjoyable eating environment so that you intake more food. 

Sample 1-Week Weight Gain Diet Plan

While you're learning how to follow a weight gain diet plan, here’s a sample 7-Days chart to try. Remember, portion sizes vary based on individual calorie needs and preferences, so it's always best to consult an expert dietitian first.

DayBreakfastMid-Morning SnackLunchAfternoon SnackDinnerEvening Snack
Day 1Oatmeal made with whole milk, topped with banana and honeyHandful of mixed nutsBrown rice with chicken curry and a side of spinachGreek yogurt with honey and granola2 whole wheat chapatis with paneer butter masala and saladGlass of milk with protein powder
Day 2Smoothie with yogurt, berries, and a spoonful of peanut butterCheese sandwichQuinoa salad with chickpeas, cucumber, and olive oilEnergy bar or protein bar2 idlis with sambar and coconut chutneyA bowl of kheer (rice pudding)
Day 32 scrambled eggs on toast with avocado1 banana with nut butterWhole wheat pasta with marinara sauce and meatballsRoasted chickpeas1 cup of dal with rice and mixed vegetable curryHandful of trail mix
Day 4Paratha stuffed with paneer, served with yogurt2 boiled eggs2 chapatis with chicken or paneer tikka and saladA smoothie with banana and almond milkVegetable biryani with raitaA bowl of custard
Day 5Poha (flattened rice) with peanuts and vegetables1 apple with almond butterLentil soup with bread and a side of sautéed greensChia pudding with fruitsGrilled fish with sweet potato mash and broccoliGlass of lassi
Day 6French toast made with whole-grain bread and syrupA handful of walnutsBaked potatoes with cheese and a side of saladHummus with whole wheat pitaChicken biryani with boiled eggs2 biscuits with milk
Day 7Smoothie bowl topped with granola and fruits1 orange2 chapatis with chole and a side of cucumber saladDhokla or steamed chickpea cakeStuffed bell peppers with quinoa and cheeseA piece of dark chocolate

15 Best Calorie Booster Foods

While exploring how to follow a weight gain diet plan, one thing you can be sure about is that increasing your calorie intake helps with weight gain.

But what are the best foods to add those extra calories? Here’s a list!

  1. Cheese: Eat as a snack, add to sandwiches, or enjoy with pasta for extra creaminess.
  2. Eggs: Cook them in various ways—boiled, scrambled, or as an omelet. Add to salads or enjoy with toast.
  3. Powdered milk: Mix into smoothies, oatmeal, or baked goods to increase the calorie count without adding bulk.
  4. Granola: Enjoy with yogurt or milk, or sprinkle on top of smoothies for added texture and calories.
  5. Avocado: Spread on toast, blend into smoothies, or use in salads for healthy fats and creamy texture.
  6. Nut butters: Add to smoothies, spread on toast, or enjoy with fruits like bananas or apples for a calorie boost.
  7. Dried fruits: Snack on them directly, mix into trail mix, or add to salads and oatmeal for natural sweetness and calories.
  8. Olive oil: Drizzle on salads, cook with vegetables, or use in dressings to add healthy fats.
  9. Coconut milk: Use in smoothies, soups, or curries for added creaminess and calories.
  10. Seeds (like chia, flax, or pumpkin): Sprinkle on yogurt, mix into smoothies, or add to baked goods for extra nutrients and calories.
  11. Dark chocolate: Enjoy as a snack, add to smoothies, or use in baking for a rich flavor and extra calories.
  12. Full-fat dairy products: Use whole milk, full-fat yogurt, or cream in cooking, baking, or as toppings.
  13. Potatoes: Bake, mash, or fry and enjoy as a side dish. Top with butter or cheese for added calories.
  14. Quinoa: Use as a base for salads or bowls, or add to soups for extra protein and calories.
  15. Whole grain bread: Use for sandwiches, toast with avocado or nut butter, or as a side for meals to boost calorie intake.

No one can guide you better on how to follow a weight gain diet plan than an expert. So, it's a must to reach out to our certified dietitians to navigate your weight gain journey smoothly. At Aura The Diet Clinic, we offer personalized recipes too with weight-gaining foods and precise proportions tailored to your lifestyle and health goals.

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