You may have tried different strategies to gain weight, but you still don’t see the results you desire. You are not alone. It’s not always true. Gaining weight can be as difficult for some women as losing it. Understanding the importance of calories is key to weight gain success. Remember that building weight, muscle, and mass takes time. This blog is for women who are looking for an easy-to-follow weight-gain diet.
This blog will provide a list of the best foods for helping women gain weight or muscle and a diet plan for a week that is tailored to their needs.
How many calories do women need to gain weight?
Women must be aware that their current weight, age and gender, metabolic rate, and level of exercise will affect the number of calories they need to gain weight. These measures can help you gain weight.
- Calculating Maintenance Calories:
- This is the number of calories your body will use to maintain your weight. Calculate by using a Total Daily Energy expenditure, which is estimated through a formula based on BMR and activity.
- Caloric Surplus:
- A daily surplus of between 300 and 500 calories is best for gradual weight loss, while an excess of 1,000 to 1,500 calories may lead to a faster weight gain. However, it could also result in more fat accumulation.
- Monitor
- Weekly track your progress. If you don’t gain weight in a few weeks, try increasing your daily calorie intake to 200-300 calories.
- Quality Calories as the Focus:
- To gain weight, choose nutrient-dense foods such as lean protein, healthy fats, and whole grains. High-calorie snacks like avocados, nuts, and seeds will also ensure a balanced diet.
Top 5 foods for women to gain weight
These are the top 5 foods that females can easily obtain to gain weight:
- Paneer:
- Paneer, which is high in calories and protein, can help you gain weight and build muscle. Use it in salads, curries, and parathas.
- Full Fat Milk and Dairy Products:
- These foods are high in healthy fats and protein. Add milk to cereals or smoothies.
- Rice:
- Rice is a staple food in Indian homes. It’s a great source of calories and carbohydrates. For extra nutrition, add ghee, dal, or curry to rice.
- Bananas:
- Bananas contain many nutrients and calories. They can be eaten as a snack or added to milkshakes.
- Eggs:
- They are versatile, protein-rich and readily available. They are rich in essential nutrients and healthy fats.
7 Days Diet Plan For Gaining Weight In Women
Day 2:
Meal Menu
- Breakfast: 2 boiled eggs plus one slice of whole grain bread with peanut butter.
- Honey and one glass of full cream milk.
Mid-morning: One banana plus 10 pieces of almonds
- Lunch: 1 cup steamed dal + 1 cup paneer + vegetables.
- One small bowl of curd.
- Dinner: 2 Rotis + 1 cup of chicken curry or tofu Curry.
- One small salad bowl.
Day 2
- Breakfast: 1 vegetable omelet (2 eggs) + 1 Paratha with Ghee
- Orange juice, one glass
Mid-morning : 1 apple plus 1 serving Mass Gainer
- Lunch: One cup of rice and one cup of rajma curry (kidney bean) curry.
- One small bowl of cucumber-raita.
- Dinner: 2 rotis plus 1 cup of fish curry or mixed vegetable curry.
- One small bowl of curd.
Day 4:
- Breakfast: 1 bowl of oats in milk
- 1 boiled Egg
Mid-morning mass Gainer, one glass with milk or cold water
- Lunch: 1 cup of biryani with vegetables or chicken.
- Green salad in a bowl.
- Dinner 2 rotis + 1 cup palak paneer
- 1 small bowl of dal.
Day 4 of
- For breakfast, two idlis, coconut chutney, and sambhar.
- Fresh fruit juice is a great way to start the day.
Mid-Morning: One serving of mass Gainer + some roasted peanuts
Lunch 1 cup brown Rice + 1 cup Chana Masala + 1 bowl curd
- Dinner 2 rotis + 1 cup egg curry
- One small salad bowl.
Day 5
- Breakfast Poha with vegetables and peanuts in a bowl
- Buttermilk, one glass
Mid-morning 1 serving mass Gainer + banana
- Lunch: 1 cup rice + 2 cups dal tadka plus one bowl of vegetables.
- One small bowl of curd.
- Dinner: 2 rotis plus 1 cup of chicken curry or mixed vegetable curry.
- Salad in a bowl.
Day 6
- Breakfast: One vegetable sandwich with cheese.
- 1 boiled Egg
Mid-morning mass gainer, one serving
Lunch: 1 cup pulao. 1 bowl curd.
- Dinner: Two parathas with potato/paneer stuffing.
- 1 small bowl of dal.
Day 7
- Breakfast: One bowl of upma and vegetables.
- Fresh fruit juice is a great way to start the day.
Mid-morning 1 serving mass Gainer + 10 almonds
Lunch: 1 cup rice + 1 cup rajma curry. 1 bowl of salad.
- Dinner: 2 rotis plus 1 cup paneer or fish curry.
- One small bowl of cucumber-raita.
Conclusion:
A well-planned and consistent diet is required for healthy and sustainable weight gain. Women can gain weight by following a structured 7-day diet plan that includes calorie-rich, nutrient-rich foods and essential minerals. They should consume complex carbohydrates, lean protein, and healthy fats over junk food.
