Low Carbs Diet Plan For Weight Gain & Muscle Building

Simple Indian Diet Tips to Gain Weight – According to the stats it has been seen that 70% of Indians are skinny. The main reason for this problem which is seen in Indians to be skinny that they don’t want to eat required calories and protein which are used to gain weight. So in this article we are going to share the simple and effective Indian diet plan to gain weight which can be used by both Indian men and women. Indian diet doesn’t mean that one can only eat cereals, rice etc. one can also add banana to gain weight and eat different weight gaining foods which are easily available.

How to gain weight is one of the common query which is asked by everyone because everyone wants to gain the weight and need fit body to get rid of embarrassment in public places. For them we are sharing some of the best Effective diet to gain weightnaturally which provide 100% positive results. For weight gain your food must contain high amount of carbohydrates and proteins. But proteins are more effective than the carbohydrates for fast gain.

Benefit of Indian Diet Plan to Gain Weight?

When it comes to gain weight it has been seen that most Indian people avoid eating supplements because according to them supplements have side effects which cause problems. The main benefit of Indian diet for weight gain are

• All the diet plan are high in a wide variety of vegetables and fruit, such as spinach, aubergine and mango.
• They are low in saturated fat
• Wide variety of vegetarian foods which are preferred by most of Indians
• High in fibre

Indian diet plan for weight gain

Follow the below mentioned Indian Diet Plan for Weight gain to get perfect body mass.

Presentation shows the Indian diet plan to gain weight.

• In early morning:

Food items:

1 glass of Milk (take 2 tablespoon of skimmed milk powder) +2 egg whites or 2 banana +6-7 pieces soaked almonds.

In breakfast:

• Food items:
• Take 2 vegetable stuffed paratha and 1 cup of curd.
• Or take 2 masala dosa , 2 cup of smabar and 1 spoon of chutney
• Or 2 mung dal chilla with paneer stuffing.
• Or omlette of 2 eggs and 6 bread slices of toasted bread.

In Mild morning:

• Food item:
• 3-4 pieces of groundnut chikki/dry fruit chikki, handful roasted soya bean /almonds and 1 glass of lassi.

In lunch:

• Food item:
• 1 cup of sprout salad or 1 cup of chicken soup.
• 2 medium chapatti with ghee.
• 2 cups of vegetable (potato/ cauliflower/cabbage/ladyfinger/brinjal etc).
• 1 cup of dal /legumes (soya bean /moth /mung etc).
• 1 cup of rice/biryani/pulav (veg or non-veg).

In evening:

• Food item:
• 1 cup of tea/coffee and 4 cookies.

Mild evening:

• Food item:
• 3-4 pieces of groundnut chikki /dry fruit chikki.
• Handful roasted soya bean/almonds.

In late night:

• Food item:
• 1 glass of milk.
• 2 banana + 6-7 soaked almonds.

3000 Calories Indian Meal Plan for Weight Gain Naturally

Meal plan for weight gain is varies according to the calorie intake. We are also sharing the diet chart for the skinny people who needs to put on some weight immediately.

FOOD ITEM	AMOUNT	CALORIES	PROTEIN (GMS )
Early Morning
Milk  (Add 2 tsp skimmed milk powder )	1 glass	250	8
+Egg whites or Banana	2 or 2	110 or 80	8 or 1
+ Soaked Almonds	10 gm (6-7 pcs)	50	3
Breakfast
Vegetable stuffed paratha, Curd	2	350	6
	1 cup	100	6
Or  Masala dosa, Sambar, Chutney	2 2 cup 1 spoon	20010050	420.5
Or  mung dal chilla (pan cake ) with paneer stuffing	2	250	8
Or Omlette,Toasted bread	2 eggs 6 bread slices	160300	84
Mid morning
Groundnut chikki / Dry Fruit chikki	3-4 pcs	150	8
Roasted Soyabean / Almonds	Handful	150	7
Lassi	1 glass	150	6
Lunch
Sprout salad	1 cup	100	6
Or chicken soup	1 bowl	100	6
Chapati	2  (medium with ghee)	200	3
Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottlegourd/ ridgegourd/ brinjal etc)	2 cups	150	1
Dal / legumes (soyabean / moth/ mung etc)	1 cup	150	5
Rice / biryani / pulav (veg / non veg)	1 cup	150	2
Evening
Tea / Coffee	1 cup	100	1
Cookies	4	100	2
Mid evening
Groundnut chikki / DryFruit chikki	3-4 pcs	150	8
Roasted Soyabean / Almonds	handfull	150	7
Dinner same as lunch		750	18
Late night
Milk  (Add 2 tsp skimmed milk powder )	1 glass	250	8
Banana	2	80	1
+ Soaked Almonds	10 gm (6-7 pcs)	50	3
TOTAL	–	3210	95

2500 Calories Indian Meal Plan for Weight Gain

For normal person who want to put some weight then he/she can go for below mentioned 2500 calories diet chart for weight gain in order to get best results

FOOD ITEM	AMOUNT	CALORIES	PROTEIN (GMS )
Early Morning
Egg whites or Banana	2 or 2	110 or 80	8 or 1
+ Soaked Almonds	10 gm (6-7 pcs)	50	3
Breakfast
Vegetable dalia\vegetable oats	1 bowl\ 2 slices	270-250	6
Or  mung dal chilla (pan cake ) with paneer stuffing	2	250	8
Paneer\ tofu\egg\chicken breast	30 gr\1\2	70-80	6
Mid morning
Roasted Soyabean / Almonds	handful	150	7
Lassi	1 glass	150	6
Lunch
Sprout salad	1 cup	100	6
Or chicken soup	1 bowl	100	6
Chapati	2  (medium with ghee)	200	3
Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottlegourd/ ridgegourd/ brinjal etc)	2 cups	150	1
Dal / legumes (soyabean / moth/ mung etc)	1 cup	150	5
Rice / biryani / pulav (veg / non veg)	1 cup	150	2
Evening
Tea / Coffee	1 cup	100	1
Cookies	4	100	2
Mid evening
Groundnut chikki / DryFruit chikki	3-4 pcs	150	8
Roasted Soyabean /Almonds	handful	150	7
Dinner same as lunch		750	18
Late night
Milk	1 glass	150	7.86
TOTAL	–	2550	89.8

Indian Food to Gain Weight Naturally

You can also use the below mentioned Indian food with above mentioned Indian diet chart to gain weight quickly and naturally. Firstly look out the video for diet chart.

1. Cheese:

By 1 serving of cheese has 69 calories. It is usually concentrated milk; therefore its nutritional value is same. So, it is rich in protein and calcium but also high in fat, cholesterol and cheese calories.

2. White meat(chicken):

Chicken breast is one of the healthiest and fat less part of the white meat, each serving has 78 calories, consists of about 70 grams.

3. Beef:

In breakfast if you take beef strips, 3 slices will give you 153 calories. It is very effective for weight gain.

4. Protein bars:

Having calorie 150-250 which generally varies according to bar. These are very effective in gaining the weight.

5. Avocado:

It is very effective in gaining the weight. It is high in fats and calories. It consists about 300 calories. So include this fruit in your fruit salads and smoothies.

6. Potato:

It is good in gaining the weight. It is rich in carbohydrates. It is also high nutritional value; rich in starch, fiber and vitamin C. so one can include potato in his/her diet. Medium potato has around 150 calories.

7. Lean red meat:

It is having high calories and help in increasing the weight fastly. It is also a good source of proteins which are effective for building the muscles.

8. Dark chocolates:

It is very effective in gain weight. Having calorie 501 in every 100 gram. It is also effective for keeping the heart healthy and to lower the high blood pressure and LDL cholesterol.

9. Mangoes:

In 1 medium mango have 130 calorie. It is rich in fiber and vitamin A, helps in digestion, keeps your skin glowing and helps in normalize insulin levels in the blood.

10. Chili and beans:

Consists calorie 300 in 1 cup of the healthiest chili and beans.

One can also include crab meat, creeps, trail mix, whole milk, butter, egg, baked sweet potato, bagels and breads, wheat germ, coconut milk, dried fruits, brown rice, soya beans, sausage, dates, salad of potato, baked beans, chicken pot pie, doughnuts, berries, ice cream, granola bars, meal replacement shakes, olive oil, bananas, peanut butter etc.

By including these foods in your diet you can gain weight in a very natural way without any harm to the body. These foods are generally high in proteins, vitamins, carbohydrates and calories. So try to follow this diet schedule if you want to gain the weight.

Simple Indian Diet Tips to Gain Weight was last modified: April 1st, 2016 by Medisys

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