The Best Weight Gain Diet Plan for Beginners

The Best Weight Gain Diet Plan for Beginners

Gaining weight is a challenge on its own. Fatigue, a weakened immune system, frequent infections, brittle bones, pale skin, and hair loss are common health problems that can result from being underweight. As a result, picking a weight gain diet plan that works while still being healthful is crucial.  

The rate at which our muscles expand and our fat stores are reduced is mostly determined by two dietary components: calories and macronutrients. Therefore, these two factors should be kept in mind while you make meal choices for your weight gain diet.

When the goal is to gain muscle mass, more food must be consumed. Muscular hypertrophy (growth) is greatly enhanced by being in a calorie surplus for an extended length of time and engaging in strength training. Muscle gain takes a steady commitment to a healthy diet and regular exercise. Fortunately, there are weight-gain diets, just like there are weight-loss diets.

If you are in search of a diet plan to gain weight, then you are in the right place. Everything you need to know about a healthy diet that can help you gain weight is included in this article.

Potential Reasons Why People Are Underweight

1. High Metabolism

Metabolism refers to the bodily process by which nutrients are transformed into usable energy. The number of calories burned each day is significantly affected by the body's metabolism. Sometimes, a fast metabolism runs in the family.  

An increased or high metabolism can impact one’s weight gain journey. This is the reason why we say that those who have a fast metabolism tend to be thin and have trouble putting on weight. 

2. Family History

The majority of the control over our body structure and weight comes from our DNA.

A low body mass index (BMI) and a naturally slender build can influence how much you weigh. The metabolism rate is also partially determined by genetics. Therefore, there is a wide range in BMR based on family composition.

3. Physical Ailment

A lack of hunger is a symptom of other diseases that might affect a person's quality of life. Cancer, diabetes, thyroid problems, and gastrointestinal illnesses, including Crohn's disease and ulcerative colitis, are all examples.

Some of the medications used to treat these conditions may have unintended side effects that make people less interested in eating, such as suppressing appetite or altering taste. Thyroid problems (hyperthyroidism and hypothyroidism) are another example of diseases that have a direct impact on dieting and exercise.

4. Mental Illness

A person's appetite might be affected by their mental health. A person's perception of their own body and their desire to eat can be negatively impacted by mental health issues like depression, anxiety, OCD, and eating disorders like anorexia and bulimia

5. Ongoing Pressure

Since stress has been shown to influence weight in several ways, it has become an important area of study for its potential role in the development of major disorders. Many people suffer from stress-related health issues like headaches, bad eating habits, and disrupted sleep cycles, but stress also has more serious repercussions like sudden, unexplained weight loss and can make it difficult to follow the weight gain diet plan.  

Hormones like adrenaline are produced as part of the body's acute stress response.

This elevated state of mind temporarily reduces hunger. However, the euphoria from the rush of adrenaline wears off quickly, and you'll be left feeling exhausted once more.

When you're under stress, your metabolism slows down, and you lose weight. Furthermore, it impedes the brain's capacity to interact with the gastrointestinal (GI) system, heightening GI symptoms.

Some of the gastrointestinal (GI) symptoms that stress can bring on include a queasy stomach, flatulence, diarrhea, abdominal pain, bloating, and trouble swallowing. A person's eating habits may change as a result of these indications.

6. Enzyme Deficiency

Inadequate digestion and absorption of food may also result from a lack of digestive enzymes or stomach acid. It’s important to include digestive enzymes in your weight gain diet plan.

Best Diet Plan To Gain Weight

1. Consume High-Calorie Food

To gain the ideal amount of weight for your frame, you need to eat a lot. Depending on your age, gender, metabolism, body composition, and level of physical activity, a nutritionist can advise you on the optimal daily calorie intake.

By eating 500–1000 calories more each day, the average person should expect to gain 1-2 kg every week. But how much weight is gained and whether it is fat or muscle depends on the individual's exercise and macronutrient intake.

Polyunsaturated fats, found in nuts and seeds, are a great way to increase your calorie intake. You can't go wrong with any of these healthy nuts and seeds: pistachios, almonds, walnuts, cashews, sunflower seeds, flax seeds, and pumpkin seeds. Nut butter is a great alternative to nuts if you're trying to gain weight but don't particularly enjoy munching on them.

The USDA estimates that there are around 95 calories in one spoonful of peanut butter. Homemade granola bars, tofu, avocados, chickpeas, etc., are examples of high-calorie foods that are also abundant in nutrients. Adding them to your weight gain diet plan will also promote your overall well-being.

2. Eat Plenty of Wholesome Carbs

Carbohydrates are often misinterpreted, even among nutrition experts. However, it is true that a higher body fat percentage results from eating an excessive amount of carbs. There are tremendous benefits in carbohydrates, but only if they are consumed in moderation.

These foods are the primary sources of energy since they feed the body's metabolism. Carbohydrates are a great source of sustained energy for athletes and other people who lead active lifestyles.

3. Have Protein-Rich Diet

Loss of muscle mass due to protein shortage might cause metabolic slowdown. To put on weight and develop toned muscle, consume 1.5 to 2 grams of protein per kilogram of body weight.

A high-protein diet has been shown in recent research to boost muscle mass. Those who consume more than 10% of their calories from protein are more likely to put on weight than those whose diet consists of less than 20% protein, especially animal protein. Lean proteins can be found in foods like chicken breast, turkey, almonds, lentils, beans, fish, eggs, and milk; consider adding these foods to your weight gain diet plan.  

Avoid These Foods While on a Weight Gain Diet Plan

Some foods induce unhealthy weight gain, while others can help you healthily gain weight if you eat enough of them over time.

They cause us to gain weight because of the 'empty calories' they provide. Obesity, high blood pressure, diabetes, and stroke are only a few of the diseases that may have their origins in excess body fat.

This Category Includes Foods Like

1. Fast Food

Cookies, chips, pastries, candy, ice cream, and other processed meals should not be included in your weight gain meal plan. A weight gain diet plan for females should not be dependent on fast foods to gain weight quickly.

Fast foods are loaded with refined flour and artificial preservatives. Evidence has shown a connection between eating too many processed meals and gaining unhealthy weight. Instead, opt for fruits and nuts as alternatives.

2. Refined Carbs

The nutritional value of refined flour and its byproducts is zero. Since it has gone through a rigorous manufacturing process, it has lost all nutritional value it may have had and is high in calories for no reason.

Instead of using refined flour, go for alternatives like whole wheat flour, ragi, jowar, bajra, oats, or multigrain flour.

3. Carbonated Drinks

Most commercially available carbonated drinks are loaded with sugar and artificial flavors. Sugar is given solely for flavor and contributes nothing to a healthy diet, meaning carbonated drinks should not be included in weight gain diet plans for males and females in any way.

In addition to causing you to eat more junk food, drinking sugary beverages will make you hungrier. Studies have confirmed that sugary drinks can cause harmful weight gain. For optimal weight gain, avoid sugary drinks and instead drink fresh fruit juices, coconut water, and smoothies.

4. Drinking

Studies have shown that the negative effects of alcohol intake increase dramatically with time. The danger of developing abdominal fat is just one of the many ways in which alcohol is harmful to the body. Beer, in particular, is loaded with carbs and has been linked to weight gain.

Increased appetite and decreased satiety from alcohol consumption contribute to poor food selection. The digestive system and intestinal tract feel the effects of alcohol as well.

This causes a drop in digestive secretions, which is bad for digestion as well as overall health. Alcohol intake can also mess with your metabolism and can make it difficult to gain weight. In short, alcohol should not be a part of a healthy weight gain diet plan.


Three large meals per day and two snacks are typically advocated by weight gain diet plans. You can split your weight-gain diet into five or six smaller meals if you like to eat more frequently throughout the day.  

Nutritionists recommend cutting out processed and sugary meals from your diet if you're trying to put on weight. However, you can make health supplements for weight gain a part of your diet plan to achieve your weight goals.

The best diet for weight gain is only one part of the equation; other elements, such as exercise, sleep, and lifestyle, are equally important. Because of this, it is important to pick a diet that suits your preferences. Gaining or losing weight is a process that involves dedication and persistence. So, maintain your drive, eat well, get enough exercise, and minimize your stress levels.


Leave a comment

Your email address will not be published. Required fields are marked *

Please note, comments must be approved before they are published