Gain weight meal plan for men and women

The common situation for most people when talking about health and ideal weight may be following a diet to lose weight, but in fact there are those who suffer from thinness, which is a health and cosmetic problem that is no less important than obesity, and this is what we will discuss in this article with more than one proposal for a diet Diet for weight gain.

Weight gain diet

You can follow a diet to gain weight by making some changes to your traditional diet, we advise you to follow the following to increase your weight: [1]
 

• Eat a variety of meals that contain all food groups, as your food must contain carbohydrates, proteins and fats, so it is necessary that your meals vary between meat, dairy products and eggs, with vegetables and fruits, as well as grains, legumes, nuts and healthy oils.
• Calculate your daily calorie need, then add more calories as needed.
• Make sure to exercise, especially resistance exercises, which help build muscle

 

Diet to gain weight 3 kg in a week

In the following, we will talk about a diet to gain 3 kilograms per week: [1]
 

• Eating foods rich in fats and carbohydrates in excess of what is required.
• Eat large amounts of protein, as it increases muscle mass.
• The calorie increase should be more than 1000 calories, and never less than that.
• High-calorie drinks such as juice and milk should be included in your daily regimen.
• You can gain weight by eating snacks between the main meals, because they contain high calories, so it should be a variety of nuts or high-calorie fruits, as well as milk or full-fat dairy products, or sweet potatoes, peanut butter and others. 

 

Weight gain diet with gym

Here is the best way to gain weight with the gym in a healthy and sound way, as the gym means building the muscles of the body: [2]

Breakfast options in a weight gain diet

• A cup of oats with a cup of whole milk, a banana and two tablespoons of peanut butter.
• Two slices of bread with 4 tablespoons of peanut butter, a glass of milk, and an orange.
• 2-3 eggs with half an avocado, 2 slices of bread and a glass of milk (avocado is optional).
• Lunch options on a weight gain diet
• Beef burger with fat, French fries with a few vegetables.
• Macaroni with tomato sauce and minced meat, with a little yellow full fat cheese.
• Grilled fish or chicken with a plate of rice and a few vegetables, in addition to a glass of whole milk.

Dinner options on a weight gain diet

• Chicken breasts with a cup of cooked rice or quinoa, in addition to grilled vegetables such as peas, potatoes and carrots.
• A cup of yogurt with fruits sweetened with honey with a few nuts and seeds.
• A piece of fish or tuna with vegetables.

Snack options in a weight gain diet

• A cup of breakfast cereal, such as cornflakes, with whole milk and a few nuts.
• A cup of cottage cheese with a slice of toast.
• A cup of Greek or full-fat yogurt with fruits and nuts.

 

Weight gain diet for teens

A diet for weight gain for young people or men in general can be followed by familiarizing themselves with these instructions and the following tips: [3]

• Eating at least 5 meals a day and increasing the meals to this number must be accompanied by their quality, each meal must contain an appropriate amount of protein, carbohydrates and healthy fats.
• Meals should be medium in size, to help you fill up, but not cause any satiety.
• Exercising is one of the basics of weight gain.
• You must be careful to choose foods rich in nutrients, for example, when eating fats, it is preferable to be from different types of nuts, or natural non-hydrogenated oils, avocados, eggs, and meat fats, as well as choosing complex and not simple carbohydrates, along with high-quality proteins for a diet to increase weight.
• Avoid foods that negatively affect your health, such as refined sugar, hydrogenated oils, and refined carbohydrates as well.
• Adequate and deep sleep is essential to building the body's muscles and improving its metabolism.

Any diet for weight gain for young people should be based on diversifying meals and eating all the healthy and beneficial nutrients for the body, but with an increase of up to 1,000 calories than the body needs, and do not forget the importance of exercising to build muscle with weight gain. [3]

 

 Weight gain diet for women

According to the Centers for Disease Control and Prevention (CDC) in the United States, the number of underweight adults between the ages of 20 and 39 in the country decreased from 3% to 1.9% between 1988 and 2008, and a person who is underweight is more likely to have health problems, Including the following: [4]

• infertility;
• growth retardation;
• Weakened immune system.
• Osteoporosis.
• Increased risk of complications during surgery.
• Malnutrition.

While a diet for weight gain for women can be a struggle, the following foods may help you gain weight safely and effectively, and can also build muscle and promote overall health: [4]

Milk

• Milk provides a mixture of fats, carbohydrates and proteins and should be included in a diet to gain weight.
• An excellent source of vitamins and minerals, including calcium.
• The protein content of milk makes it a good choice for people who are trying to build muscle.
• One study found that after a resistance training workout, drinking skim milk helped build muscle more effectively than a soy-based product.
• A similar study in a group of women participating in resistance training showed improved results in those who drank milk after exercise.
• Milk can be added to all meals daily to gain weight.

Protein shake

• Protein shakes can help women gain weight easily and efficiently. Protein shakes are most effective in helping to build muscle if they are drunk shortly after a workout.
• It is important to note that ready-made shakes often contain added sugar and other additives that should be avoided, so it is important to check the nutrition leaflet for your protein shakes carefully.

The rice

• A cup of rice contains about 200 calories.
• A good source of carbohydrates that contribute to weight gain.
• Many women find it easy to incorporate rice into meals that contain protein and vegetables to gain weight.

Red meat

• Eating red meat has been proven to help build muscle and gain weight and should be in a weight gain diet.
• Steak contains both leucine and creatine, nutrients that play an important role in boosting muscle mass. Steaks and other red meats contain protein and fat, which promote weight gain.
• While a person is advised to limit their intake, the lower fat cuts of red meat are more heart-healthy than the fatty cuts.
• One study found that adding lean red meat to the diets of 100 women between the ages of 60 and 90 helped them gain weight and increase strength by 18% while they were undergoing resistance training.

Whole grain bread

• Bread contains carbohydrates, which can promote weight gain.
• Some also contain seeds that provide additional benefits.

 

Weight gain diet for men

To gain weight for men, you need to eat more calories than your body burns. It doesn't matter if you think you're eating too much. If your average calorie intake is less than your caloric intake, you will not gain weight. [5]

To get bigger you must create a calorie surplus. You have to eat more food than you are now to gain weight and stop being thin. This is the ultimate guide to gaining weight naturally for skinny guys. [5]

The three components of moving from thinness to muscle are nutrition, training, and continuity, and here are the most important tips for a weight-gaining diet for men: [5]

Eat more food

Eating more calories than your body burns depends on your metabolism and activity levels, but if you're not gaining weight, you're not eating enough.

Eat more meals

Small meals are easier to eat than large meals. It doesn't make you feel full. Get up early, eat breakfast, and then eat 3-4 more meals a day.

Eat foods rich in calories

Foods rich in carbohydrates or fats contain more calories per serving. It takes less food to create a calorie surplus. Large amounts of pasta, dried fruits, nuts, etc.

Eat more protein

Your muscles need protein to recover from workouts and grow bigger, so make sure to eat protein with every meal, such as: meat, chicken, fish, eggs, etc., with a diet to gain weight.

Eating liquid foods

Blended food is significantly easier to digest than solid food. Make a weight gain supplement, by mixing oats, milk, bananas, peanut butter and whey protein in your blender.

Track calories

Skinny men overestimate how much they eat and think they are eating too much, but they are not eating. Keeping track of the calories you eat is important to make sure you are eating enough to get on a weight gain diet.

You need 8 hours of sleep, this leaves you 16 hours to eat, and it is easier to gain weight if you spread your meals over this period, as your meals can be smaller, your stomach is in a period of rest in between, and you do not feel full all the time. 

Here is a diet meal plan for weight gain for men: [5]

• Breakfast at 7 am - oats, raisins, yogurt and milk.
• Snack at 10 am - nuts, bananas.
• Lunch at 1 pm - chicken, pasta, parmesan cheese.
• Snack at 4 pm - dried fruits.
• Dinner at 7pm - steak with fries.

 

References :

1. “Safe Weight Gain Tips and Things to Avoid Article,” medicalnewstoday.com
    
2. “3000 calorie weight gain diet and meal plan article,” published on healthline.com
    
3. “3000 calorie diet article 14+”, published on myplate.gov
    
4. “Best Foods to Gain Weight Fast Article,” published on medicalnewstoday.com
    
5. “Article How to Gain Weight Fast for Thin Men,” published on stronglifts.com