Diet Plans For Weight Loss Female – Everyone wants to lose weight. On the other hand, being underweight is a concern that is often overlooked. Fortunately, you can follow a weight gain diet to overcome this problem.
Although the global 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).
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We’ll discuss how to gain weight in a healthy way in this post, as well as an example meal plan to follow. Spy!
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Your BMI (Body Mass Index) will help you determine a 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 is a healthy weight range. If your BMI is less than 18.5, you are underweight.
Although eating high-calorie foods like soda, donuts, and French fries can make you gain weight, it’s not a healthy approach.
Your goal is to build muscle mass and gain weight in a healthy way. Eating processed foods to gain weight can lead to the accumulation of subcutaneous or visceral fat. This can lead to the deposition of unhealthy fat around the abdominal area or organs.
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Below is an example of a diet plan that can help you gain a healthy weight. This plan may vary based on an individual’s age, gender, physical activity level, and calorie needs.
When you need to increase your calorie intake, be careful with added sugar, salt and saturated fat, as these can cause a variety of health problems.
Foods that are high in calories and balanced in nutrients will help you gain weight. Foods like avocados, bananas and fat milk should be staples.
Carbohydrates can help you gain weight. Replace high sugar and refined carbohydrates such as chocolate, doughnuts, pizza with healthier options such as bananas, potatoes, sweet potatoes, whole grains, rice and fruit, etc.
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Your muscles are made of protein. To gain weight and build lean muscle mass, you need to include a source of protein in every meal you eat. Aim to get 1.5-2g of protein for every kg of body weight.
Chicken breast, turkey, tofu, beans and legumes, nuts and seeds, fish, eggs, milk and yogurt should be your protein choices.
Do not eat fatty foods. Choose healthy fats that are not harmful in the long run. Healthy fats are also good sources of omega-3 and omega-6 fatty acids.
Include foods like avocados, nuts, seeds, avocado oil, salmon and olive oil in your diet. Eating pumpkin or flax seeds is an excellent 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 this is to include some extra supplements in your diet.
Gaining weight doesn’t mean you have to gain fat mass. Gain lean muscle mass. You’ll look toned and defined. To get there, you need to hit the gym at least 2-4 times a week and lift weights.
The best exercises for weight gain include deadlifts, squats, lunges, bench presses, pull-ups, legs, and bars.
Losing or gaining weight can be a stressful event. Stress is often a major obstacle when trying to achieve your goals. Therefore, it is important to reduce stress.
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Take a relaxing bath to relieve stress. Put on some good music and dance till you drop. Meditation, yoga and breathing exercises can also reduce stress.
Sleep is an important factor in health and well-being. People need at least eight hours of sleep every night to stay fit and well. A cross-sectional study conducted by students at the University of China showed that good quality sleep helps strengthen muscle mass compared to poor sleep (4).
Pursuing your goals increases the chances of achieving them. Keep a food journal to write down your calorie goals and track the foods you eat.
Check your weight every week or 10 days. This not only motivates you but also helps you analyze your progress better. You can even track your exercise patterns and start measuring your muscle gains.
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Weight gain is not rocket science; it requires a scientific approach and a disciplined lifestyle. Be patient and stay motivated. Don’t aim to gain more than four pounds a month. Seeking faster weight gain may not be healthy and may only provide temporary results.
Being underweight can lead to many health complications. Therefore, maintaining a healthy weight is necessary for overall well-being. However, you need to gain weight in a sustainable and healthy way.
Losing weight is not desirable and you just need to find a good diet. While eating high-calorie and processed foods can lead to weight gain, it’s not a healthy way to do it. Always look for healthy protein, carbs and fat alternatives like full fat milk, bananas, avocados, nuts, chicken breast, eggs, etc.
Remember that weight gain is not about building fat, it’s about building lean muscle mass. Therefore, it is important to eat foods rich in protein. You can also take supplements like whey protein. More importantly, make sure you sleep well and reduce stress in your life.
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Home cooked food along with high calorie foods like eggs, rice, potatoes, bananas, whey protein etc. they can help you gain weight without taking a toll on your pocket.
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Priyanka is a Certified Nutritionist and Diabetes Educator. She has over 8 years of experience in nutrition and dietetics… more
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Trust in credibility and provide access to authentic and evidence-based content. Strict editorial guidelines allow us to cite only established research institutions, academic journals and medical studies. If you find a discrepancy in our content, you can contact us.A crash diet is the fastest way to lose weight. Limit your calorie intake and it’s good for short-term weight loss. But if the diet is too low in calories for a long period of time, it can lead to eating disorders, impaired immunity, hair loss and irregular periods (1), (2).
However, there are ways to safely lock in your diet for the upcoming event. Check out the 7-day crash diet plan, safety and risks. Read!
A crash diet is a quick weight loss method to shed pounds in less time. This is a low-calorie or low-calorie diet (
A crash diet is not meant to lose weight in the long term. The result of a crash diet is short-lived and you will immediately gain the pounds back if you don’t eat healthy and exercise. However, for the foreseeable future, you can try a crash diet. Here is a list of popular types of crash diets.
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While crash diets typically focus on low-calorie foods, it’s important to watch portion sizes to be effective.
Master Cleanse can help you lose 10 pounds in a week. This includes vitamin C-rich lemon juice, two to three teaspoons of maple syrup, and a pinch of cayenne pepper.
Cons – You can only drink lemonade. You may feel very hungry and experience nausea, irritability and mood changes.
Juicing is a great way to have a liquid diet without compromising on nutrition. You will consume fruit juice rich in fiber and vitamin C that will detoxify and refresh your body. It is also good for the skin.
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The Cabbage Soup Diet is a nutritious soup diet made primarily with cabbage and other vegetables. You just need to consume this soup to lose weight fast and lose weight in water.
The grapefruit diet involves eating half a grapefruit and other healthy foods at every meal. It helps to lose weight quickly without harming your health.
Cons – Eating grapefruit at every meal can lead to nutritional deficiencies and tooth enamel erosion, and it can be difficult to eat just one type of fruit.
The Hollywood Diet was popularized by Hollywood celebrities and claims to lose 10 kg in just 48 hours. All you have to do is drink a herbal concoction called the Hollywood diet, which is available in supermarkets and online.
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Cons – Not doctor approved. Your body can react to the herbs in the mixture, and just consuming this mixture will make you irritable and compromise your immunity.
This diet involves eating chicken soup for seven days. You can add vegetables of your choice to add vitamins and minerals to the soup. You may have freshly squeezed fruit juice as a snack.
Clearly, crash diets are not nutritionally sound, but they help you lose weight quickly in a short period of time. If you want to try it, do it for three days or seven days. Find our easy 7 day crash diet plan below.
How much weight will you lose after crash dieting in three to seven days? Find out below.
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You can lose up to 10 pounds (4.5 kg) in seven days.
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