Weight Gain Diet Plan For Female Vegetarian – Everyone is obsessed with losing weight. On the other hand, being underweight is an often overlooked problem. Thankfully, you can fix this with a weight-gain diet.
Although the global prevalence of underweight individuals has declined significantly (from 9.2% to 8.4% in girls and from 14.8% to 12.4% in boys), it is a problem that needs to be addressed (1).
Weight Gain Diet Plan For Female Vegetarian
In this article, we’ll cover how to gain weight in a healthy way along with an example meal plan. Take a look!
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Your BMI (Body Mass Index) will help you determine your healthy weight range. Calculate your BMI (2) by dividing your weight (in kilograms) by the square of your height (in meters).
A BMI between 18.5 and 24.9 represents a healthy weight range. If your BMI is below 18.5, you are underweight.
While eating high-calorie foods like soda, donuts, and French fries can make you gain weight, it’s not the healthiest way.
Your goal should be to build muscle 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 unhealthy fat accumulation in the abdomen or around the organs, respectively.
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Below are example meal plans that can support healthy weight gain. The plan may vary based on an individual’s age, gender, physical activity level, and caloric needs.
A high-calorie and balanced diet will help you gain weight. Foods like avocados, bananas, and whole milk should be your staples.
Carbohydrates can promote weight gain. Replace high-sugar and refined carbs like chocolate, doughnuts, and pizza with healthy options like bananas, potatoes, sweet potatoes, whole grains, rice, and fruit.
Your muscles are made of protein. To gain weight and build lean muscle, you must include a protein source with every meal. Aim for 1.5-2 grams of protein per kilogram of body weight.
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Chicken breast, ground turkey, tofu, beans and legumes, nuts and seeds, fish, eggs, milk and yogurt should be among your protein choices.
Do not eat any fatty foods. Choose healthy fats that won’t cause harm in the long run. Healthy fats are also a good source of omega-3 and omega-6 fatty acids.
Include foods like avocados, nuts, seeds, avocado oil, salmon, and olive oil in your diet. Eating a handful of pumpkin or flax seeds is a great way to provide your body with healthy fats.
In some cases, diet and exercise alone may not lead to the desired results. Another solution is to add some extra supplements to your diet.
Healthy Weight Gain Meal Plan
Gaining weight doesn’t mean you have to gain fat. Gain lean muscle. You’ll look toned and defined. To get there, you need to hit the gym and lift weights at least 2-4 times a week.
Weight loss or gain can be a stressful event. Stress often becomes a major obstacle when you are trying to achieve your goals. So reducing stress is important.
Taking a nice bath can reduce stress. Put on some good music and dance until you stumble. Meditation, yoga, and breathing exercises are also great for reducing stress.
Sleep is an essential element of your health and well-being. A person needs at least eight hours of sleep a night to stay healthy. A cross-sectional study of Chinese college students showed that high-quality sleep helped build muscle mass compared with poor-quality sleep (4).
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Tracking your goals will increase your chances of achieving them. Keep a food diary, jot down your calorie goals and keep track of what you eat.
Check your weight every week or every 10 days. Not only will this motivate you, but it will also help you better analyze your progress. You can even track your workout patterns and start measuring muscle gain.
Weight gain is not rocket science. It requires a scientific method and a disciplined lifestyle. Be patient and keep yourself motivated. Don’t aim to gain more than four pounds per month. Seeking to gain weight quickly can be unhealthy and may only give you temporary results.
Being underweight can lead to many health complications. Therefore, maintaining a healthy weight is important to your overall health. However, you should gain weight in a stable and healthy way.
Healthy Weight Gain Meal Plans For Females (7 Day)
Being underweight is not advisable, you just need to find a good weight gain diet. While eating high-calorie junk and processed foods can make you fat, it’s not the healthiest way. Always use healthy protein, carbohydrate and fat substitutes such as low-fat milk, bananas, avocados, beans, chicken breasts, eggs, etc.
Remember, weight gain doesn’t mean fat gain, but muscle mass. Therefore, it is important to eat a protein-rich diet. You can also take supplements such as protein. More importantly, make sure you get a good night’s sleep and reduce stress in your life.
Eating home-cooked meals with naturally high-calorie foods like eggs, rice, potatoes, bananas, and whey protein can help you gain weight without straining your pockets.
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Priyanka is a nutritionist and certified diabetes educator. He has over 8 years of experience in nutrition and dietetics.
Marilyn Annie Raj is a registered dietitian from Hyderabad, India. She has extensive experience in clinical nutrition… more
Believe in credibility and give readers access to authentic and evidence-based content. Our strict editorial guidelines allow us to cite only well-known research institutions, academic journals and clinical studies. If you notice any inconsistencies in our content, you may contact us. Yes! I’ve included a sample meal plan at the end of this blog to show you the same.
Vibrant, powerful and rich – these adjectives pretty much sum up Punjabi Khan and Punjabi. As you know, Punjabi menus are all about hearty spices, toppings and bold textures. Just the thought of delicious food makes us swoon over when we sit down to enjoy a glass of Chinch or lassi. Well, this is your Punjab!
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The seasonally rich center of India offers a wide variety of mouth-watering delicacies. It’s not complete without plenty of milk, curds, makhan (butter) and cream.
But, but, but, can foods that fill our hearts and bellies with happy hormones really make us lose weight? sure. This is because Punjabi cuisine is not limited to masala lassi, dal/paneer makhani and butter chicken.
I think the restaurant is partly to blame for making Punjabi food only fatty.
Trust me when I say that Punjabi food can actually be healthy and great for weight loss.
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Before we go on, have you read my top 3 lifestyle tips for weight loss? Please check the same first. Just making the following changes can help you lose 500-600 calories a day without “dieting.” Keep an eye out as we’ll use these changes to help you achieve your fat loss goals along with detailed diet charts.
Food festivals in Punjab include open fire (oven) and pottery. This is important because it removes toxins from nonstick or plastic pans. But more importantly, the minerals and vitamins are retained when you cook them. The langar at the Golden Temple is probably sweeter than anywhere else.
It is important to choose the right low oil and ghee marinade. It is also important not to add too much sodium (salt) to control blood pressure levels.
Another aspect of Punjabi cuisine fascinates me. It is cooked in handi or clay pots. The strict Indian Punjabi diet consists of food cooked with calories and moisture.
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For example, hand-cooked lentils/vegetables contain sulfur, magnesium, iron, phosphorus and other compounds. Our bodies benefit from foods like pottery, which balance the pH of food. Therefore, food is alkaline in nature, not acidic.
Punjab is also famous for delicious pickles made from various vegetables. Kimchi made with less oil contains beneficial bacteria that reduce digestion time.
Remember, Punjabi food is just as nutritious and low in calories if you keep it simple. how? More beans, less salt, less spice, and less oil! Read on to find out the facts I share about Punjabi food and its weight loss effects.
Punjab (the country’s bread basket) has good soil structure. Hence, it is considered to be one of the most prosperous states in India. The high nitrogen levels in the soil help the state grow high-quality grains, beans and legumes.
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Chickpeas are low in calories and high in protein and fiber. It is one of the best sources of iron, magnesium, potassium and folic acid. So, this protein intake can help you lose weight faster. them
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