Make your own diet plan!(for weight gain)
Do you wish to gain weight?
Everyone is giving you a variety of suggestions, but nothing in exact.
Well, your sis has a go-to food chart just for you!
But, first let me remind you something. Just following the chart below and eating blindly will not help. You need to exercise! Check out my page for more information.
First step,
- Count your calorie requirements in this calorie counter.(You can even google it yourself!)
https://www.calculator.net/calorie-calculator.html
- Count your Protein requirements here.
https://www.calculator.net/protein-calculator.html
Now, these are the things that you need to keep in mind.
For example, if you are 18 years old, and your height and weight are 165cm and 50kgs, respectively, then your calorie requirement per day to maintain weight is 2000, and your protein requirement is 50 gms.
For this person to gain weight, they need to intake 2000+500 calories and protein 50–90 gms(moderate exercise).
Calorie sources(2058 cal)-
- 2 Bananas- 210 cal
- 2 egg- 156 cal
- 100 gm of chicken-239 cal
- 4 Roti- 530 cal
- Regular vegetable sabzi- 65 cal
- Daal-90cal
- 1 table spoon of butter- 100 cal
- protein powder(I’ll talk about which protein powder to use later, in this article)- 150–250 cal
- 100 gm Rice-130cal.
- 500ml of milk-218 cal
- Others(Fruits, snacks, sweets, etc)-100cal
All these food must constitute your everyday primary food intake.
Some Foods that you can add to your routine to gain those extra 500 cals:
- Dark Chocolate
- Gram seeds
- Jaggery
Protein sources(50–70gmsgms)
- 100gm of Chicken breasts- 31 gms
- protein shake (I’ll talk about which protein powder to use later in this article)-15–20gms
- 2 Eggs-12 gms
- Others(Fruits, vegetables, carbohydrates, etc)-10gms
Your body needs good fat for bone development. Moreover, a healthy, balanced diet must have a small quantity of fat. Essential fatty acids, which the body cannot produce on its own, are found in fat. Fat aids in the body’s absorption of vitamins A, D, and E. These vitamins are only absorbed with lipids since they are fat-soluble.
Good Fats(Monounsaturated and polyunsaturated)(40–50gms)
- 2tsp Ghee-4.5gm
- 2tsp Butter-3.5
- 1 tbsp peanut butter-8gm
- tbsp of mustard oil-14 gms(same in olive oil)
- 28gm of pumpkin seek-5gms
- 28gm flax seed-12 gms approx
- 28 gms of chocolate-9gms
- Others(fruits, vegetables, carbs, proteins, etc)-15gms
Now, the most awaited question is which protein powder to use.
Here are some of my favorite protein powders till now-
- BIGMUSCLES NUTRITION Real Mass Gainer Weight Gainers/Mass Gainers (1 kg, Chocolate).- Currently, I’m consuming this product. It contains whey protein isolates and essential amino acids. But it contains no multivitamins necessary for muscle growth and recovery. So, I would suggest intaking multivitamin capsules along with it. MUSCLEBLAZE Multivitamin with Immunity Boosters and Digestive Enzymes, 100% RDA of Vitamin C (30 Tablets)
- OZiva Superfood Plant Protein (with Vitamins&Minerals) for Better Digestion, Coco Vanilla Plant-Based Protein (250 g, coco Vanilla)- It’s a plant-based protein source for all my vegan friends out there. It has 0% fat, and the protein measurement is pretty good too. It contains essential vitamins and minerals. But the only fault is that plant-based protein sources do not contain amino acids.
- MUSCLEBLAZE Super Gainer XXL Weight Gainers/Mass Gainers (1 kg, Chocolate.- It is a complete Mass Gainer and requires no other supplements.
When you are on your weight gain journey, you tend to increase your protein intake. So, make sure you consume plenty of water to avoid kidney stones.
With the increased food intake, you might experience mild bloating and indigestion. I did. Taking a glass of fennel water first thing in the morning and including spices like cumin and carrom seeds will keep those problems at bay.
Thank you for reading;)
