With obesity becoming the biggest health issue these days around the globe, all our attention has been shifting towards various weight loss diet options. But there are also quite a large number of people who are underweight and struggling hard to develop some muscle mass. So today, we will be talking about gaining weight. If you are a skinny Indian beauty and are also dying to get plump, we have got you covered. Here is everything you should know about a healthy Indian diet plan for weight gain.
Standard Body Weight Measurement
The ideal height and weight of an adult female (25 to 50 years of age) are 1.68 meters and 59 kgs. respectively while her standard BMI (Body Mass Index) should be 20.90 kg/sq. m. If the body weight drops to 47-50 kg (15-20% below the ideal weight), she will be defined as ‘underweight’. A reduction in body weight also causes a significant reduction in the BMI.
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Health Issues Caused By Low Body Weight
When the body weight falls below the standard measurement, we start experiencing a number of health problems. It all starts with a weak immunity, which makes us vulnerable to minor infections like cold and flu to major diseases, such as cancer. Being underweight also causes fatigue, hormonal imbalance, anemia, irregular menstrual cycles, miscarriage, infertility, complicated pregnancy, osteoporosis, low bone density, and so on.
Know Why You Are Underweight
Before you modify your meal plan, understand the potential physical and psychological reasons lying behind the fact of being underweight. Whether you have experienced a drastic weight loss suddenly or your body is naturally unable to gain weight, the reasons can be varied. Some of the most common factors that inhibit the natural weight development process of the body include eating disorders (anorexia, bulimia, binge eating), nutritional deficiencies, enzyme deficiencies, medicine toxicity, depression, heredity, etc. as well as a number of medical conditions, such hyperthyroidism, kidney diseases, tuberculosis, HIV AIDS, and cancer.
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A Healthy Indian Weight Gain Diet Plan (With Multiple Choices)
A proper weight gain diet should be a combination of lots of carbs, proteins, and healthy fats. Here is the ultimate weight gain diet plan for Indian people that would help them look plumper and that too in a healthy way:
A) For Early Morning / Before Breakfast (7:00 a.m. to 8:00 a.m.):
- 1 glass milk with 2 teaspoons of skimmed milk powder, 2 whole ripe bananas and 10 pieces of almonds with peel (should be soaked overnight in plain water)
- 1 cup of tea or cappuccino loaded with sugar and full-fat milk, white portions of 2 eggs and 6 to 7 pieces of overnight soaked almonds with peel
B) For Breakfast (8:00 a.m. to 9:00 a.m.):
- 6 slices of omelet toasted bread (use 2 eggs for this)
- 2 pieces of multigrain bread with butter (low-fat) and 1 egg omelet
- 2 to 3 fresh seasonal fruits (as per your choice) and 1 glass full of fresh fruit juice
- 1 large bowl of oats/wheat bran/corn flakes (add fruits if you wish), 1 chicken breast and 1 glass full of banana milkshake
- 1 full plate of upma/daliya khichdi/poha cooked with plenty of colorful vegetables
- 2 mung dal chilla stuffed with paneer
- 2 plain chapattis and 1 small bowl of vegetables
- 2 stuffed (preferably with vegetables) paratha and 1 cup of plain curd
- 2 masala dosa, 2 cups of sambar and 1 spoon of chutney
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C) For Mid-Morning / After Breakfast (10:00 a.m. to 11:00 a.m.):
- 1 fresh whole seasonal fruit (of your choice) and 1 glass of buttermilk/plain lassi/coconut water
- A handful of roasted almonds/soybeans, 3 to 4 pieces of dry-fruit chikki/groundnut chikki and 1 glass of plain lassi
- 1 glass of full-fat milk with 3 to 4 tablespoons of any good health drink added to it
D) For Lunch (12:30 p.m. to 1:30 p.m.):
- 2 small bowls of plain rice, 2 medium-sized chapattis with ghee spread over them, 1 small bowl of legumes / dal (mung, chana, masoor or soybean), 2 small bowls of wet vegetable curry (as per your choice), 2 medium-sized pieces of chicken/fish, 1 plate of green salad and 1 small bowl of sweet curd
- 1 small bowl of pulav/briyani (non-veg), 1 small bowl of egg/paneer, 1 small bowl of vegetables (as per your choice) and 1 medium-sized bowl of chicken soup/sprout salad
E) For Evening / Afternoon Snacking (4:30 p.m. to 5:30 p.m.):
- 1 cup coffee/tea and 4 cookies
- 1 glass banana shake and 2 biscuits
F) For Mid Evening / Pre-Dinner (5:30 p.m. to 6:30 p.m.):
- 1 grilled sandwich and 3 to 4 pieces of dry-fruit chikki or groundnut chikki
- A handful of roasted chana/almonds/soybeans, 1 small bowl of upma/bhelpuri
- 1 medium-sized bowl of vegetable/chicken soup (with butter) and 1 veg sandwich with mayonnaise or extra cheese
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G) For Dinner (8:30 p.m. to 9:30 p.m.):
- 3 medium-sized chapattis with ghee spread over them, 1 small bowl of legumes/dal (moong, chana, masoor or soybean), 1 small bowl of dry vegetable curry (as per your choice), 1 small bowl of chicken/fish, and 1 small bowl of curd/any other sweet dish
H) For Late Night / Bedtime (10:30 p.m. to 11:00 p.m.):
Tips You Should Never Forget…
- Increase your calorie intake by adding cereals, rice, bread, pulses, nuts, olive oil, dry fruits, veggies, a healthy portion of red meat, full-fat dairy, etc. to your daily diet.
- Make sure that your daily diet also has the right amount of proteins, such as lean meat, chicken (skinless), tuna, mackerel, egg, dairy, sprouted beans, pulses, etc.
- Get your daily doses of polyunsaturated and monounsaturated fats from salmon, leafy vegetables, avocado oil, flaxseed oil, seeds, nuts, etc.
- Steer clear of cereal bars, processed food, and fast food even though they come with tons of calories.
- Instead of taking 3 meals a day, have a total of 6 meals including 3 big and 3 small. Your breakfast, lunch, and dinner must be heavy and rich in calories.
- Develop a solid exercise routine to address your underweight issue in a more comprehensive way.
- Try to become stress-free as much as possible by practicing yoga, meditation, etc.
- Ensure that you get at least 8 hours of sound sleep a day.
- Maintain a food journal in order to keep a track of your eating habits, daily calorie intake, and changing body weight.
So, just follow this diet chart and exercise in a regular manner. You will be able to reach your goal successfully just within a few months.
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