Diet Plan For Girl To Gain Weight – Everyone is obsessed with weight reduction. On the other hand, being underweight is a concern that is often overlooked. Fortunately, you can follow a weight gain diet to solve this problem.
Although the overall prevalence of underweight has decreased significantly (from 9.2% to 8.4% in girls and from 14.8% to 12.4% in boys), it remains a problem that needs to be addressed (1 ).
Diet Plan For Girl To Gain Weight
We’ll go over how to gain weight the healthy way in this post, as well as a sample eating plan to follow. Have a look!
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Your BMI (body mass index) will help you determine your healthy weight range. Divide your body weight (in kilograms) by your height (in meters) squared to calculate your BMI (2).
A BMI between 18.5 and 24.9 denotes a healthy weight range. If your BMI is below 18.5, you are underweight.
Grace Koeppen, RD, CD, says, “It all comes down to calorie intake versus calorie output when it comes to weight gain. You will want to eat more calories than the amount your body burns throughout the day. Aiming to increase your calorie intake by 300 to 500 calories per day will allow you to gain weight at a slow and steady rate. Gaining too much weight too quickly can be detrimental to your health.”
Although eating high-calorie foods like soda, donuts, and French fries can cause you to gain weight, it’s not a healthy approach.
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Your goal should be to build muscle mass and gain weight in a healthy way. Eating processed foods to gain weight can lead to the buildup of subcutaneous fat, which is located just under the skin. It is a way for the body to store energy. or visceral fat is a form of body fat that is stored in the abdominal cavity, near major organs such as the liver, stomach, and intestines. . This can result in unhealthy deposition of fats around the belly area or organs, respectively.
Irene Opoku-Acheampong, MPH, RD, LD, a dietitian at Emory University Hospital, says, “A surefire way to gain weight is to include healthy, high-calorie fats and/or proteins at every meal. Think avocado and creamy soups, and don’t skimp on the salad dressing! Adding avocados, nut butters, yogurts, and/or a protein or powder supplement to smoothies will increase the caloric content.”
She adds: “Try 6 oz of orange juice, ½ banana, 3 oz of strawberries, ½ avocado, and 2 tablespoons of peanut butter for a nutrient-dense shake. Drinking a shake between meals can be very effective for weight gain and there is not enough evidence to suggest that drinking shakes at night promotes substantially more weight gain.”
Mary Sabat, RD, LD, says, “Shakes can be a great way to increase your calorie intake, as they are easy to make and can contain a variety of ingredients. For a weight gain shake, try blending together a banana, some nut butter, Greek yogurt, oats, and a scoop of protein powder.”
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The following is a sample diet plan that can help you gain weight in a healthy way. This plan may vary based on a person’s age, gender, level of physical activity, and caloric requirements.
While you need to increase your calorie intake, be careful with added sugars, salt, and saturated fats, as they can lead to various health problems.
Foods rich in calories and balanced in nutrients will help you gain weight. Foods like avocado, banana and whole milk should be your staple.
Carbohydrates can help in weight gain. Replace high sugar and refined carbohydrates like chocolates, donuts, pizzas with healthier options like banana, potato, sweet potato, whole grains, rice, and fruits, etc.
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Your muscles are made of protein. To gain weight and build lean muscle mass, you must include a source of protein with every meal you eat. Try to take 1.5-2 g of protein for every kg of body weight.
Chicken breast, ground turkey, tofu, legumes and beans, nuts and seeds, fish, eggs, milk, and yogurt should be your protein choices. Barbara Kovalenko, nutrition consultant, says: “Drinking a protein shake in the evening can help with weight gain if consumed as part of a balanced diet that includes excess calories. However, it is important to take into account the individual’s daily caloric needs and nutrient intake.”
Do not eat any fatty food. Choose healthy fats that won’t cause long-term harm. Healthy fats are also good sources of omega-3 and omega-6 fatty acids. Says Irene, “Nut butters, particularly peanut and almond butters, can provide around 190 calories per serving and are therefore great for promoting rapid weight gain.”
Include foods like avocado, nuts, seeds, avocado oil, salmon, and olive oil in your diet. Eating a handful of pumpkin or flax seeds is a good way to provide your body with healthy fats.
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In some cases, diet and exercise alone may not produce the desired results. Another way to do it is to include some additional supplements in your diet.
Gaining weight does not mean you have to gain fat mass. Gain lean muscle mass. You will look toned and defined. To achieve this, you need to go to the gym at least 2-4 times a week and lift some weights.
The best exercises to gain weight include deadlifts, squats, lunges, bench presses, pull-ups, leg presses, and barbell dips.
Losing or gaining weight can be a stressful event. Stress often becomes a huge obstacle when trying to reach a goal. Therefore, it is important to reduce stress.
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Take a relaxing bath to reduce stress. Put on some good music and dance until you collapse. Meditation, yoga, and breathing exercises also work well to reduce stress.
Sleep is an essential determinant of your health and well-being. A person needs a minimum of eight hours of sleep each night to stay fit and well. A cross-sectional study in Chinese college students revealed that good-quality sleep helped build muscle mass compared to poor-quality sleep (4).
Tracking your goal increases your chances of reaching your goal. Keep a food journal to write down your calorie goal and keep track of the foods you eat.
Check your weight every week or every 10 days. This not only motivates you, but also helps you better analyze your progress. You can even track your exercise pattern and start measuring muscle gain.
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Weight gain isn’t rocket science; it requires a scientific approach and a well-disciplined lifestyle. Be patient and stay motivated. Don’t try to gain more than four pounds a month. Pursuing faster weight gain could be unhealthy and only give you temporary results.
Being underweight can cause many health complications. Therefore, maintaining a healthy weight is necessary for your overall well-being. However, you must gain weight in a steady and healthy manner.
Being underweight is not desirable, and all you need to look for is a good diet to gain weight. While eating high-calorie processed and junk foods can cause you to gain weight, it’s not a healthy method. Always choose healthy proteins, carbohydrates, and alternative fats like nonfat milk, bananas, avocados, legumes, chicken breasts, eggs, etc.
Remember that weight gain is not about gaining fat mass but lean muscle mass. Therefore, consuming protein-rich foods is essential. You can also take supplements like whey protein. More importantly, make sure you get a good night’s sleep and reduce stress in your life.
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Having home-cooked meals along with naturally calorie-dense foods like eggs, rice, potatoes, bananas, whey protein, etc. it can help you gain weight without being hard on your pocketbook.
Articles in are supported by verified information from academic and peer-reviewed research papers, reputable organizations, research institutions, and medical associations to ensure accuracy and relevance. See our editorial policy for more details.
Merlin Annie Raj is a Registered Dietitian based in Hyderabad, India. She has 14 years of experience in Clinical Nutrition in addition to teaching Nutrition and Dietetics to undergraduate and graduate students. She was awarded “President’s Award” at the 47th Annual National Conference of Indian Dietetic Association, 2014. Merlin has carried out various weight management programs, she has prepared diet… more
Priyanka is a nutritionist and certified diabetes educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate about science and how it can be applied to everyday lifestyle. According to her, food is the best medicine, and proper nutrition is key to achieving good health. She has also…more
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There’s nothing worse than feeling like you’re not doing a good job feeding your baby or toddler. And many parents tell me that when their child is underweight, this feeling can be 10 times stronger and more difficult to deal with. You always wonder if they have eaten enough calories or how to get them to eat. And what’s worse, your pediatrician may have told you something about how
