Gaining weight can be a challenging task for many females, especially those who wish to do it healthily. But with a proper weight gain diet plan for female and some tips, they can gain weight naturally in the long term.
The key to successful weight gain lies not in mindless snacking or eating unhealthy junk food but rather in following a well-balanced and nutritious diet plan. How do you get started on this?
According to the Office On Women’s Health, being underweight, when your weight is lower than what is considered healthy for your height, can be a sign of a serious health problem.
In this blog, we will provide a guide to a female diet plan to gain weight with healthy foods and tips. Whether you want to build muscle, enhance your curves, or increase your overall body weight, this sample diet plan is just for you.
So, ladies, if you are ready to start your weight gain journey, keep reading!
Why Some Women Need to Gain Weight?
Keeping up a healthy weight is particularly beneficial for women who are sometimes faced with challenges associated with being underweight.
- To Overcome Underweight Problems: Fragile immunity, frequent fatigue, and poor concentration accompany being underweight. So, gaining weight can help with this.
- Hormonal Regulation: The right weight grants hormonal health, which is always critical for the regularity of menstruation and fertility.
- Avoid Nutritional Deficiencies: Usually, weight gain includes improved food intake and reduced risks of anemia or deficiency in vitamins. Also, read “How to gain weight with diabetes” if you are dealing with this issue.
- Improved Mental Health: Achieving healthy weights can boost self-esteem and well-being.
- Muscle-Building Endowment: Gaining weight helps build muscle and enhances physical strength and endurance.
A well-structured 10 kg weight gain diet chart for female can include calorie-dense yet nutritious foods like nuts, dairy, and whole grains to promote healthy weight gain.
5-Day Sample Weight Gain Diet Plan For Female
Did you know that being underweight means having a Body Mass Index (BMI) below 18.5? According to the Centers for Disease Control and Prevention, the issue of underweight is about twice as common among women compared with men.
So, here is a 5-day diet plan specifically designed for females who want to increase their weight. This plan focuses on consuming nutrient-dense foods to help you reach your weight gain goals while maintaining good health. So, let’s start with a weight gain diet plan for females:
| Day 1 |
| Breakfast | 2 Stuffed Paratha with ghee, yogurt, and a banana |
| Mid-Morning Snack | Handful of mixed nuts like almonds, walnuts, or cashews |
| Lunch | Rice with dal, mixed vegetables, and chicken curry |
| Afternoon Snack | Fruit smoothie with whole milk, yogurt, and banana |
| Evening Snack | Boiled eggs with a fruit |
| Pre-Dinner Snack | Vegetable sandwich with paneer filling |
| Dinner | 2 Wheat Roti with vegetable curry and a side of curd |
| Bedtime Snack | A small bowl with mixed nuts and a cup of warm milk |
| Day 2 |
| Breakfast | Rava Upma with vegetables and coconut chutney |
| Mid-Morning Snack | Mango Milkshake |
| Lunch | Quinoa salad with chickpeas, vegetables, and grilled fish |
| Afternoon Snack | Aaloo Chaat |
| Evening Snack | Cottage cheese cubes with cherry tomatoes |
| Pre-Dinner Snack | Moong dal chilla with mint chutney |
| Dinner | Brown rice with lentil soup and mixed vegetables |
| Bedtime Snack | Fruit custard with 1 glass of milk |
| Day 3 |
| Breakfast | Vegetable Poha with peanuts |
| Mid-Morning Snack | Fruit salad with a dollop of cream |
| Lunch | Dal with brown rice, mixed vegetables, and grilled chicken |
| Afternoon Snack | Mixed Fruit Smoothie |
| Evening Snack | Mashed sweet potatoes with a sprinkle of cinnamon |
| Pre-Dinner Snack | Spinach and cheese stuffed whole wheat quesadilla |
| Dinner | Chapati with egg curry and a side of cucumber raita |
| Bedtime Snack | A small bowl of mixed berries |
| Day 4 |
| Breakfast | Whole wheat toast with scrambled eggs and sautéed spinach |
| Mid-Morning Snack | Cottage cheese and pineapple skewers |
| Lunch | Quinoa with mixed vegetables, chickpea curry, and a side of curd |
| Afternoon Snack | Handful of trail mix (mix of nuts and dried fruits) |
| Evening Snack | Baked sweet potato wedges |
| Pre-Dinner Snack | Vegetable sandwich with paneer filling |
| Dinner | Roti with fish curry and stir-fried broccoli |
| Bedtime Snack | A small bowl of mixed nuts |
| Day 5 |
| Breakfast | Dalia porridge with milk, raisins, and almonds |
| Mid-Morning Snack | Banana and peanut butter smoothie |
| Lunch | Rajma Rice with one bowl of mix veg sabzi and a bowl of curd |
| Afternoon Snack | Fruit smoothie with whole milk, yogurt, banana |
| Evening Snack | Mashed sweet potatoes with a sprinkle of cinnamon |
| Pre-Dinner Snack | Vegetable and chicken skewers |
| Dinner | Chapati with mushroom and tofu curry and a side of mixed greens |
| Bedtime Snack | Almond butter on whole grain crackers |
So, we have shared a sample of a weight gain diet plan for five days, especially for females. You can adjust the dishes and their quantity according to your preference. You can also connect with our registered dieticians at Fitelo for a more personalized diet plan for weight gain.
Principles Of A Healthy Weight Gain Diet Plan For Female
An ideal healthy weight-gain diet is supposed to be such that the individual does not end up gaining fat, but muscles. It should involve nutrient-dense, calorie-dense foods, and it takes time to achieve good outcomes.
Here are the principles of this diet:
1. Caloric surpluses: Eat more calories than expended daily. Calculate calorie requirements using a calorie calculator based on age, height, and activity level; additionally, consume 300-500 more calories than maintenance.
2. Balanced Macronutrients: Now add carbohydrates, protein, and good healthy fats to your diet plan. Ensure good ratios of each support overall health and muscle building sustainably.
3. Frequent Meals: Also, add small calorically dense meals or snacks every 2-3 hours, thus creating a very steady intake.
4. Qualitative over Quantitative: Opt for whole, unprocessed foods instead of junk or empty-calorie options.
5. Hydration and Liquid Calories: Include smoothies, milkshakes, or protein shakes to drink and add calories.
6. Strength Training: On the other hand, take a diet that is supplemented by resistance exercises for building muscle, not fat.
7. Monitor Progress: Regular weighing is a best practice, followed by a suitable adjustment in diet.
Dietary Considerations In a Weight Gain Plan for Females
A healthy diet plan for women to gain weight should include nutrient-dense foods that provide the body with the energy it requires to build muscle and gain weight, and at the same time, there are some foods that.
High-Calorie Foods For A Weight Gain Diet Plan For Female
Here are some foods you can include in the weight gain diet plan for skinny girls:
- Protein-Rich Foods: Include protein-rich diets such as eggs, chicken, fish, lentils, beans, tofu, and cottage cheese. These foods help build muscle mass and promote weight gain.
- Healthy Fats: Healthy fats such as peanut butter, seeds, avocados, olive oil, and coconut oil are a great source of calories and nutrients. They also help keep you full and satisfied.
- Whole Grains: Whole grains such as brown rice, quinoa, whole wheat bread, and oats are a great source of complex carbohydrates. They provide the body with the energy it needs to build muscle and gain weight.
- Fruits And Vegetables: These are a great source of vitamins, minerals, and fiber. They also give the body the nutrients to build muscle and gain weight. Some examples of fruits and vegetables you can include in your diet are bananas, mangoes, sweet potatoes, and spinach.
- Dairy: Milk, cheese, and yogurt are a great source of protein and calcium. They also give the body the nutrients needed to build muscle and gain weight. You can also check our blog for a low-budget diet plan for muscle gain to save money!
- Starchy Foods: Foods like potatoes, sweet potatoes, corn, rice, oats, and plantains are rich in carbohydrates and provide a great source of energy to support weight gain and muscle development.
Foods To Avoid In Your Weight Gain Diet Plan
Here are some foods you should avoid in the weight gain diet plan for female:
- Processed Foods: Chips, cookies, and candy are high in calories but low in nutrients. They can cause unhealthy weight gain and other health problems.
- Sugary Drinks: Beverages, such as soda and juice, are high in empty calories and sugar. These drinks will not provide any nutrient value to your body.
- Fast Food: Junk food is high in calories, unhealthy fats, and sodium. Although these foods can lead to weight gain, it will happen along with other health problems.
- Alcohol: It is high in calories and low in nutrition and can lead to weight gain, but it can also restrict your body’s ability to build muscle. For health concerns, you should avoid it in your diet plan.
- Fried Foods: While healthy fats are important, excessively fried and oily foods may contribute to weight gain in an unhealthy way. Choose better cooking methods like baking, grilling, or steaming.
Thus, a healthy diet plan for women to increase weight should be balanced and include a variety of nutrient-dense foods. For more help, consult a registered dietitian to create a personalized diet plan that meets your needs.
Best Tips For Women To Follow A Weight Gain Diet Plan
Here are some tips to follow a weight gain diet plan for female to achieve this goal in a healthy way:
1. Eat Frequently: Instead of three large meals daily, eat five to six smaller, balanced meals throughout the day. It will keep your metabolism active and provide a steady source of nutrients for weight gain without overeating.
2. Eat More Calories Than You Burn: To gain weight, you must create a calorie surplus, meaning you should eat more calories than your body needs. You can calculate your daily calorie needs using an online calculator or consult with a registered dietitian.
3. Focus On Nutrient-Dense Foods: Consume eggs, chicken, fish, lentils, beans, tofu, nuts, seeds, avocados, and whole grains. These foods give the body the energy to build muscle and gain weight.
4. Focus On Healthy Fats: Add lots of healthy fats into your diet plan by including foods like avocados, olive oil, nuts and seeds, fatty fish (such as salmon), coconut milk, or cream in recipes.
5. Stay Hydrated: Drinking plenty of water is good for overall health and helps with digestion and absorption of nutrients. Make sure to drink at least 8-10 glasses of water daily.
6. Exercise Regularly: Along with following a proper diet plan for weight gain, you should also exercise regularly, which includes strength training exercises that help build muscle mass. You can also try hot yoga for weight gain and achieve your goals.
Further, getting enough rest is equally important when trying to gain weight. This is when your body repairs itself after workouts and builds new muscle tissue. Gaining weight takes time and consistency. So, consistently follow these tips with a diet plan to see positive results!
Nutritious Weight Gain Recipes From Fitelo!
1. Banana Shake
A milkshake made from bananas is a calorie-dense and nutritious complement to potassium and healthy fats. A blended banana combined with milk, yogurt, or nut butter will suffice for one who wants to gain weight healthily.
2. Homemade Protein Powder
Homemade protein powder is the best cost-effective and nutritious way of adding protein to the diet, especially in muscle gain and weight gain. It can be made with things like whey, oats, and nuts, which are a great way of adding high-calorie and protein boosts to smoothies or shakes.
3. Banana Blueberry Smoothie
This smoothie contains complex carbohydrates, fats, and proteins in the right proportions. Antioxidants and fiber are also included. It supplies vitamins and is useful for a calorie-rich diet for healthy weight gain.
Conclusion
A nutritious weight gain diet plan for female Indian is perfect for those looking to increase their body weight by consuming nutrient-dense foods in their meals. It includes sources of proteins, carbohydrates, healthy fats, fruits, and vegetables, and avoiding processed and sugary foods that may hinder your progress.
Here are the key points to consider:
- Importance of Gaining Weight for Women: Weight gain indeed cures underweight problems, promotes hormonal health, prevents nutritional deficiencies, enhances mental well-being, and aids muscle building in women.
- Principles of Weight Gain Diet: The basic rules go beyond: eat more calories than you expend, use a macronutrient balance of food, eat small and frequent meals, consume whole food, add liquid calories through smoothies, and challenge with strength training.
- Five-Day Sample Diet Plan for Weight Gain: This diet is calorie-dense while incorporating protein, healthy fats, whole grains, fruits, vegetables, and dairy in such a way that it meets the muscle-building needs without overloading the body with an unhealthy weight gain.
- High-Calorie Foods for Weight Gain: Protein-centric foods (eggs, chicken, lentils), Healthy Fats (avocados, nuts), Whole Grains (brown rice, quinoa), Fruits & Vegetables (bananas, sweet potatoes), Carbohydrate-rich foods (rice, oats, potatoes), and Dairy (milk, yogurt) are the core foundations of a weight gain diet.
- Foods to Avoid for Weight Gain: All processed foods, sugary drinks, fast-food goods, alcohol, and fried foods should be excluded as they lead to unhealthy weight gain.
- Best Tips for Women to Follow a Weight Gain Diet: Number One on the list is to eat every time. Make nutrient-dense foods your priority. Keep drinking water. Exercise regularly. Rest sufficiently.
- Weight Gain Recipes: Banana Shake, Homemade Protein Powder, and Banana Blueberry Smoothie to provide quick-fix healthy calories for your weight gain diet.
For further assistance in your diet plan to gain weight for females, you can always contact our Fitelo experts. So, start your weight gain journey as an opportunity to nourish yourself with wholesome foods and take small steps towards achieving your desired body weight.
Frequently Asked Questions
How Can A Female Gain Weight Fast?
To gain weight fast, eat calorie-dense foods, have protein-rich and healthy fat diets, and do strength exercises to build muscles.
How Can A Girl Gain 10 Kg Weight?
A girl can gain up to 10 kg with a high-calorie diet around frequent meals with protein-rich foods, healthy fats, and strength training to ensure that all of it is lean muscle, not fat.
How Can I Gain 5 Kg Weight In One Month?
To gain 5 kg in a month, consume about 300-500 additional calories each day through nutrient-rich foods, eat more often, and focus on muscle-building exercises to keep the weight healthy.
How To Gain 5kg In 5 Weeks?
To gain 5 kilos in 5 weeks, a person should take high-calorie meals, including protein-rich foods and healthy fats, and regularly do strength training to build an amount of weight.
How Do I Increase My Calorie Intake In A Healthy Way?
Focus on nutrient-dense foods like lean proteins, whole grains, and healthy fats. Also, consume snacks like nuts and yogurt for extra calories.
Are There Specific Foods That Help in Healthy Weight Gain For Females?
Foods like avocados, nuts, nut butter, and whole milk can help females gain weight. These provide the required nutrients and contribute to a calorie surplus for increasing weight.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
Make the most of your mushrooms with this hearty mushroom…