Gaining a healthy weight can be greatly aided by following this 2600 calorie Indian weight gain eating plan. But is the weight gain diet plan enough for that? Let’s take a look!
Gaining a healthy weight can be greatly aided by adhering to this 2600 calorie Indian eating plan. Is the weight gain diet plan sufficient for it, though? Let’s take a look!
It is a common misconception that it is difficult to build muscles while following a vegetarian diet plan for gaining muscles. However, this is not true. Therefore, we have come up with a diet plan for beginners that can help vegetarians to build muscles without switching to a non-vegetarian diet.
About Weight Gain
Before knowing about the weight gain diet plan, let’s know what kind of weight gain we are talking about here. Gaining weight and body mass may seem easier than losing weight or burning fat, however, it is not. Eating is the first thing that springs to mind when discussing weight gain. But this is neither the right picture nor the complete picture. Weight gain in this context refers to "healthy weight gain." And, one of the most important contributors to healthy weight gain is – a healthy and well-structured diet plan.
What is a weight gain diet plan?
A weight gain diet plan is not something that you can make in a very short period of time. The right way to go about it is to consult a certified nutritionist or dietician. Especially, in the case of Indian cuisine, an ideal Indian weight gain plan can be of great help. Talk into consideration following elements .
- Your BMI (body mass index) and BMR (basal metabolic rate)
- Calculating and tracking calorie intake
- Your present weight and your ultimate objective for weight gain
- Any existing health conditions or food allergies
- Supplements like mass gainers
So, without any delay, let’s move ahead and take a look at a 2600 calorie Indian weight gain diet that can be helpful for healthy weight gain.
Discussion on 2600 calorie Indian weight gain diet plan
Weight gain diets involve eating calorie-spare food. An example of a 2600 calorie Indian weight gain diet plan can be:
| TIME | MEAL | FOOD ITEMS | PORTION SIZE |
| 6 AM -7 AM | Early morning | Toned milk + almonds (soaked) + walnuts | 1 glass + 5 + 5 |
| 8 AM – 9 AM | Breakfast | Broken wheat porridge (dalia) OR | 2 bowls |
| Whole wheat slices with peanut butter | 6 slices + 2 tbsp | ||
| Bananas | 2 | ||
| 11 AM – 12 PM | Mid morning | Mass gainer with milk | 1 serving |
| 2 PM – 3 PM | Lunch | Normal roti + rice / masala dosa | 3 roti + 1 cup / 3 dosas |
| Paneer curry/ sambhar | 1 cup | ||
| Potato with curd | 1 cup | ||
| Green salad | 1 quarter plate | ||
| Fruit juice | 1 glass | ||
| 5 PM – 6 PM | Evening | Mass gainer | 1 scoop |
| 8 PM – 9 PM | Dinner | Normal roti | 3 |
| Pulse (dal) / egg white curry | 1 cup | ||
| Seasonal vegetables | 1 cup | ||
| 10:00 PM | Bed time | Banana shake + almonds | 1 glass+ 5 almonds |
While following this diet plan, make sure you keep these points in mind:
- The size of the scoop determines how much mass gainer is served. Depending on the situation, it might be cut in half. It can be halved as per requirement.
- You can consult your dietitian before starting this weight gain diet.
- You can make customized changes to this diet keeping in mind your weight gain needs as advised by your dietitian.
Things to keep in mind when on a diet to gain weight
When following an Indian weight gain eating plan, there are a few things you should be aware of. weight gain diet plan. These include:
- Healthy weight is only possible if you are disciplined with your diet plan and do not indulge in junk food habits.
- Even though you are gaining weight, regular workouts are a must to gain weight in the form of good muscles.
- Contact your dietitian for any queries regarding your weight gain diet to get the best and effective results.
- Even though you are planning to take the best weight gain diet, do not forget to consult your doctor to check the suitability. Conclusion You may be suffering from any underlying or existing health condition.
Consulting a doctor in such cases is the suggested way to proceed.
With a personalized weight gain diet plan tailored to your requirements, a specialist can assist you more effectively.
The doctor will also be able to tell you about the right intake of weight gain supplements to get the extra calories you need.
Frequently Asked Questions About Weight Gainers
Q1. What foods from India are healthy for gaining weight?
The best foods for healthy weight gain that you can include in your Indian diet are:
- Dal and pulses
- Cottage cheese
- Eggs
- Fish
- Dairy products
You can also include weight gain supplements in your diet to get the extra calories you need.
