How To Follow A Weight Gain Diet Plan - Aura the Diet Clinic

1.  Book a consultation By admin in Diet Plan on 23 October 2024 How To Follow A Weight Gain Diet Plan Table of Contents Reasons why weight gain can be challenging  Effective ways to follow a weight gain diet plan  Sample weight gain diet plan  15 best calorie booster foods  Gaining weight can often feel as challenging as losing it. At Aura the Diet Clinic, we completely understand that struggle. Even when you have a weight gain diet plan at hand, you might still find it hard to stick to it.

2. The reasons can be many: your body might have a naturally high metabolism, your digestion may not be optimal, or you simply might not have the appetite to consume large meals. But it’s still possible to follow a weight gain diet plan and succeed with the right nutrition guidance. Let’s find how! Why Gaining Weight Can Be Challenging Before getting into how to follow a weight gain diet plan, it's important to understand why you struggle with gaining weight. Let’s break it down into some common reasons: 1. Your Metabolism is Fast First off, you may have a naturally fast metabolism, which means your body burns calories quickly. This can make it tough to gain the extra pounds. 2. Your Appetite is Poor Stress, anxiety, and other factors can lead to a decreased appetite. This makes it challenging to consume enough calories throughout the day. 3. You Have Digestive Issues If you experience conditions like irritable bowel syndrome (IBS) or have a sensitive stomach, eating larger meals can be a struggle. You might feel bloated or uncomfortable, making it hard to take in enough calories. 4. Your Genetics Play a Role Research indicates that genetics can influence weight predisposition, accounting for 25% in some individuals and as much as 70% to 80% in others. If you’ve noticed that your family members also have a hard time gaining weight, it could be something you inherited. 5. Your Lifestyle is Too Busy You might wake up early, rush to get ready for work, and often find yourself skipping breakfast because you’re just too busy. By lunchtime, you could be so caught up in work that you forget to eat. After a long day, the thought of cooking can feel overwhelming, and you may end up opting for quick snacks instead of proper meals. Does this sound familiar?

3. 6. You’re Highly Active If you lead an active lifestyle—through work, exercise, or being on your feet—you may be burning more calories than you think. You might think you’re eating enough, but if you’re burning calories quickly, gaining weight can be difficult. How To Effectively Follow A Weight Gain Diet Plan Here are some tips to make following a weight gain diet plan sincerely possible: 1. Eat Frequent Meals If you find it hard to stick to the traditional three large meals a day because you feel too full, try eating five to six smaller meals. This makes it easier to consume more calories without feeling overly full. Here’s how to break it down: Breakfast: Start with a hearty breakfast. Include foods like oats with nuts and fruits, or a protein smoothie. Mid-morning snack: Have a quick snack like a banana with peanut butter or a handful of nuts. Lunch: Focus on a balanced meal with carbs, protein, and healthy fats. Afternoon snack: Try yogurt with honey and granola or a cheese sandwich. Dinner: Include whole grains, a protein source, and plenty of vegetables. Evening snack: Finish with something like a protein shake or a few dates with nuts. 2. Choose Nutrient-Dense Foods To gain weight, focus on choosing nutrient-dense foods that are high in calories but still packed with nutrients. Start by adding healthy fats to your diet. Foods like avocados, nuts, seeds, olive oil, and ghee provide a lot of calories and essential fatty acids. Plus, full-fat dairy products like cheese, yogurt, and milk are great for boosting calories, and paneer is a rich protein source. Lastly, don't forget to include lean meats, fish, eggs, lentils, and legumes in your meals to support muscle building and gain weight healthily. 3. Prefer Protein-Rich Snacks

4. Incorporating snacks rich in protein and healthy fats can be a great way to boost your calorie intake. For a quick and satisfying option, grab a handful of nuts like almonds, walnuts, or chia seeds. You can also spread nut butters, such as peanut or almond butter, on whole-grain bread, fruits, or crackers for a delicious and filling snack. If you’re looking for something easy to prepare, consider making homemade energy bars with oats, nuts, and honey. They’re simple to make and perfect for keeping your energy levels up! 4. Stay Hydrated, But With Care The most key part of our how to follow a weight gain diet plan guide! While drinking water is essential, avoid filling up on liquids before meals. Instead, try to drink calorie-rich beverages like smoothies, milk, or protein shakes. These liquids increase your calorie intake without feeling too full. Smoothies can be made with fruits, yogurt, nut butter, and even spinach for added nutrients. 5. Cook with Healthy Oils When following your weight gain diet plan, use healthy oils like olive oil, coconut oil, or ghee. This adds extra calories without significantly increasing the volume of food. 6. Practise Strength Training Along with your diet, consider incorporating strength training exercises into your routine. Lifting weights can help you build muscle mass, which can contribute to weight gain. Focus on compound movements like squats, deadlifts, and bench presses that work multiple muscle groups at once. 7. Mind Your Eating Environment Not so common, but a must-consider point in the how to follow a weight gain diet plan guide! When eating with family or friends, you often find yourself consuming larger portions. So, eat in a relaxed and enjoyable eating environment so that you intake more food. Sample 1-Week Weight Gain Diet Plan While you're learning how to follow a weight gain diet plan, here’s a sample 7-Days chart to try. Remember, portion sizes vary based on

5. individual calorie needs and preferences, so it's always best to consult an expert dietitian first. Mid- After Eveni Break Morn Lunc Dinne Day noon ng fast ing h r Snack Snack Snack Oatme 2 al Brown whole made rice Greek Glass wheat with with yogurt of milk Handf chapat whole chicke with with ul of is with Day 1 milk, n curry honey protei mixed paneer topped and a and n nuts butter with side of granol powde masala banan spinac a r and a and h salad honey Smoot Quino hie a salad 2 idlis with with with A bowl yogurt, chickp Energy samba of Cheese berries eas, bar or r and kheer Day 2 sandwi , and a cucum protei coconu (rice ch spoonf ber, n bar t puddin ul of and chutne g) peanut olive y butter oil Whole 2 1 cup wheat scram of dal pasta bled 1 with with Roaste Handf eggs banan rice marina d ul of Day 3 on a with and ra chickp trail toast nut mixed sauce eas mix with butter vegeta and avocad ble meatb o curry alls Parath 2 A a chapat smoot stuffed is with Vegeta hie A bowl with 2 chicke ble with of Day 4 paneer boiled n or biryani banan custar , eggs paneer with a and d served tikka raita almon with and d milk yogurt salad

6. Poha Lentil Grilled (flatte soup fish ned 1 apple with with Chia rice) with bread sweet puddin Glass Day 5 with almon and a potato g with of lassi peanut d side of mash fruits s and butter sautée and vegeta d brocco bles greens li French toast Baked Chicke made A potato Humm n 2 with handfu es with us with biryani biscuit Day 6 whole- l of cheese whole with s with grain walnut and a wheat boiled milk bread s side of pita eggs and salad syrup 2 Smoot chapat Stuffed hie Dhokla is with bell bowl or A piece chole pepper topped 1 steame of dark Day 7 and a s with with orange d chocol side of quinoa granol chickp ate cucum and a and ea cake ber cheese fruits salad 15 Best Calorie Booster Foods While exploring how to follow a weight gain diet plan, one thing you can be sure about is that increasing your calorie intake helps with weight gain. But what are the best foods to add those extra calories? Here’s a list! 1. Cheese: Eat as a snack, add to sandwiches, or enjoy with pasta for extra creaminess. 2. Eggs: Cook them in various ways—boiled, scrambled, or as an omelet. Add to salads or enjoy with toast. 3. Powdered milk: Mix into smoothies, oatmeal, or baked goods to increase the calorie count without adding bulk. 4. Granola: Enjoy with yogurt or milk, or sprinkle on top of smoothies for added texture and calories. 5. Avocado: Spread on toast, blend into smoothies, or use in salads for healthy fats and creamy texture.

7. 6. Nut butters: Add to smoothies, spread on toast, or enjoy with fruits like bananas or apples for a calorie boost. 7. Dried fruits: Snack on them directly, mix into trail mix, or add to salads and oatmeal for natural sweetness and calories. 8. Olive oil: Drizzle on salads, cook with vegetables, or use in dressings to add healthy fats. 9. Coconut milk: Use in smoothies, soups, or curries for added creaminess and calories. 10. Seeds (like chia, flax, or pumpkin): Sprinkle on yogurt, mix into smoothies, or add to baked goods for extra nutrients and calories. 11. Dark chocolate: Enjoy as a snack, add to smoothies, or use in baking for a rich flavor and extra calories. 12. Full-fat dairy products: Use whole milk, full-fat yogurt, or cream in cooking, baking, or as toppings. 13. Potatoes: Bake, mash, or fry and enjoy as a side dish. Top with butter or cheese for added calories. 14. Quinoa: Use as a base for salads or bowls, or add to soups for extra protein and calories. 15. Whole grain bread: Use for sandwiches, toast with avocado or nut butter, or as a side for meals to boost calorie intake. No one can guide you better on how to follow a weight gain diet plan than an expert. So, it's a must to reach out to our certified dietitians to navigate your weight gain journey smoothly. At Aura The Diet Clinic, we offer personalized recipes too with weight- gaining foods and precise proportions tailored to your lifestyle and health goals.