5 Simple Diet Tips And A Diet Chart To Gain Weight

Looking slim and fit is desirable but a skinny frame is not appealing at all. The grass is always greener on the other side! If your fat, you want to be skinny and if your thin, you want to put on some weight. Ironic, isn’t it?

Women with thin frame try to gain weight using different products which usually have unwanted side effects. Remember that your health is precious; you can’t compromise with anything. After all, you are most likely trying to put on weight only to be healthier. What’s the point of trying an unhealthy method to gain weight? Thus, the best and only option is to opt for natural methods.

Before we look at a diet chart to gain weight, let us look at some of the possible reasons as to why you are underweight.

Reasons for Being Underweight:

  • Many girls starve to achieve a size-zero figure. Weight loss is possible but at the same time, the body gets deprived of essential nutrients.
  • Symptoms of several diseases like cancer, liver or kidney problems, depression reduce your appetite and related medications may be a reason for your lost appetite.
  • People with eating disorder like anorexia or bulimia become dangerously underweight.
  • Another reason may be hereditary.

Proper Diet Chart For Weight Gain:

Weight gain can be strenuous and time-consuming. Eating a lot of food throughout the day will not add to your weight. Your aim is to put on weight in an healthy manner, not to add few unhealthy kilos to your otherwise skinny frame! Focus on eating food but at the right time and the right quantity.

[ Read: Food for Weight Gain ]

1. Include calories in your diet:

You need to take in more than 250 calories daily to add roughly half a kilo to your current weight. Eat foods that are rich in calories like Pulses, cereals, meat, bread, rice, dry fruits and nuts.  Avoid fast food or cereal bars.

Everything that we eat has some calorie content to it. So like we eat food with fewer calories to lose weight, we need to eat food that has more calories to gain weight. Add vegetables like French beans, broccoli, Chinese cabbage, carrots, lettuce, spinach, asparagus, pumpkins and eggplants to your diet. They have higher calorie content among the vegetable sources. Add a healthy portion of red meat to your diet too. But keep in mind to not overdo it. The aim is not add weight not cholesterol! The same way you can make paneer and the restaurant style food a part of your diet too. Add that extra dollop of butter over your homemade paneer curry. Fry your aloos’ a little more than usual.

You can even add olive oils in generous quantities to your salads. Another way to add calories to your diet is by increasing the consumption of dairy products. Don’t cut back on the fat content in your milk. Do not ask for low fat curds at the store. Make sure you consume a full calorie dairy product. And make it a point to snap up those milk shakes every once in a while! When your picking up a sandwich from outside, don’t go easy on the sauces. Can there be a more delicious way to put on weight?

[ Read: How To Gain Weight for Girls ]

2. Increase the number of meals:

Have six meals in a day, three big meals and three small. Breakfast, lunch and dinner should be heavy and calorie rich. A heavy dinner adds weight to your body as your metabolism is not as active when you sleep as compared to when you are awake.

For breakfast, go for a full bowl of cereal and add toasted bread with butter or a fruit. And if your not a big fan of butter then you can always skip to cheese or a yummy spread of peanut butter and jelly! For snacks, have nuts and dry fruits, fruits and boiled veggies with a dollop of cream or sandwiches with cheese. Any vegetable or fruit or actually anything healthy that has higher calorie content is welcome.  You can even add some more items to your dessert tray. And once in a while skip the healthy stuff for snacks and go all out crazy on cakes, pizzas, burgers and whatever else your heart fancies. It is okay to give into your taste buds every once in a while. Don’t be stingy on the number of times you eat! You can add items like the granola and corn bread to your snacks list too. Granola’s are made of nuts and oats and are very good for your health along with being fattening.

[ Read: 1000 Calorie Indian Diet Plan ]

3. High proteins along with calories: 

Only calories won’t add to your body weight, include the right amount of proteins to your diet.

Eggs, lean meat, fish, pulses, sprouts and dairy products will give you enough protein necessary to build muscles. Remember ladies you want to put on weight and look fit, you need to build muscles not flab. Fish such as tuna and mackerel are rich in oil and are one of the best ways to increase weight.

Here we present you with a diet chart that you may follow to put on extra weight:



What to have

Before breakfast 7 a.m. – 8 a.m. A cup of tea or cappuccino will full fat milk and sugar.
Breakfast 8 a.m. – 9 a.m.
  • Two multigrain breads with low fat butter and egg omelet.
  • A bowl of corn flakes, oats, or porridge.
  • Poha, upma or some daliya khichdi with lots of veggies.
  • Two chapattis with a bowl of veggies or two stuffed paranthas.
  • Fruits with a glass of fruit juice.
After Breakfast 10 a.m. – 11 a.m. A glass of full fat milk with some health drink.
Lunch 12:30 p.m. – 1:30 p.m.
  • A small bowl of rice with two chapattis.
  • A bowl of pulses (Masoor, moong, chana)
  • A bowl of wet veg curry
  • Two chicken pieces, fish, eggs or paneer.
  • Green salad comprising of cucumber, cabbage, radish, carrot and tomatoes.
  • A small bowl of sweet curd.
Afternoon snack 5:30 p.m. – 6:30 p.m.
  • Vegetable or chicken soup with some butter.
  • Veg sandwich with cheese or mayo.
Dinner 8:30 p.m. – 9:30 p.m.
  • Similar diet as lunch, avoid rice and go for dry veg curry.
Before bed 10:30 p.m. – 11 p.m.
  • A glass of milk

This is a nutritious and best diet chart to gain weight easily.

4. Weight gain supplements:

Another way to go about this is by adding some additional supplements to your diet too. In some cases, just the diet and exercise don’t work fast enough. In this case, adding some supplements that add to the body mass and aid in muscle development is the best route to take. Throw in some whey proteins with your milk or smoothies. But one product that has been spoken off a lot off late is the weight gainers supplement.

5. Workout to gain weight:

Sometimes gaining weight isn’t just about adding a few pounds but it is also about building muscles. The best way to go about this is to start working out. Developing your muscles not only makes them stronger but it also adds mass. This is definitely the right mix to gain weight.

Don’t rush yourself! Gaining weight is not an overnight miracle. It requires a lot of patience and perseverance from your end. Remember to eat healthy and exercise everyday. You will succeed in your weight gain mission. Stay fit, stay healthy!

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Avatar of Mounika Raghavan

Latest posts by Mounika Raghavan (see all)

Avatar of Mounika Raghavan
I am a great yoga lover and take it be my prime fitness regime. For me, staying happy is to stay fit. Having great interest for fitness exercises and healthy diet, I love sharing my idea of being fit through my writings. I also love cooking and always try new healthy recipes!

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9 thoughts on “5 Simple Diet Tips And A Diet Chart To Gain Weight

  1. Meeta

    Such an interesting read – 4 simple tips to gain weight. If we implement them in our lives, these tips would work wonders without a doubt. Very easy to follow and implement. Thank you for sharing the post. Will keep coming back for more :)

  2. Nabeel Khan

    Great to know the diet chart.
    But.. how am I gonna digest this all ?
    If I consume even half the amount of food mentioned here, there’s a high probability that either I’ll puke or my stomach will be upset.

    1. Apras

      I suggest you to increase your meal little by little until you reach the amount of calories you need to gain weight.

      You don’t need to eat that much for the first day, of course you will throw it out again.