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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!
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:
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.
Stress, anxiety, and other factors can lead to a decreased appetite. This makes it challenging to consume enough calories throughout the day.
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.
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.
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?
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.
Here are some tips to make following a weight gain diet plan sincerely possible:
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:
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.
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!
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.
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.
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.
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.
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.
Day | Breakfast | Mid-Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
Day 1 | Oatmeal made with whole milk, topped with banana and honey | Handful of mixed nuts | Brown rice with chicken curry and a side of spinach | Greek yogurt with honey and granola | 2 whole wheat chapatis with paneer butter masala and salad | Glass of milk with protein powder |
Day 2 | Smoothie with yogurt, berries, and a spoonful of peanut butter | Cheese sandwich | Quinoa salad with chickpeas, cucumber, and olive oil | Energy bar or protein bar | 2 idlis with sambar and coconut chutney | A bowl of kheer (rice pudding) |
Day 3 | 2 scrambled eggs on toast with avocado | 1 banana with nut butter | Whole wheat pasta with marinara sauce and meatballs | Roasted chickpeas | 1 cup of dal with rice and mixed vegetable curry | Handful of trail mix |
Day 4 | Paratha stuffed with paneer, served with yogurt | 2 boiled eggs | 2 chapatis with chicken or paneer tikka and salad | A smoothie with banana and almond milk | Vegetable biryani with raita | A bowl of custard |
Day 5 | Poha (flattened rice) with peanuts and vegetables | 1 apple with almond butter | Lentil soup with bread and a side of sautéed greens | Chia pudding with fruits | Grilled fish with sweet potato mash and broccoli | Glass of lassi |
Day 6 | French toast made with whole-grain bread and syrup | A handful of walnuts | Baked potatoes with cheese and a side of salad | Hummus with whole wheat pita | Chicken biryani with boiled eggs | 2 biscuits with milk |
Day 7 | Smoothie bowl topped with granola and fruits | 1 orange | 2 chapatis with chole and a side of cucumber salad | Dhokla or steamed chickpea cake | Stuffed bell peppers with quinoa and cheese | A piece of dark chocolate |
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!
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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