📊 Recommended food breakdown (Source)
Looking to add some pounds? This Indian diet plan focuses on higher-calorie foods like ghee, nuts, and sweets, combined with substantial meals to help you gain weight in a healthy and controlled manner.
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Tailored for those who need to increase their caloric intake, the indian diet plan for gaining weight focuses on calorie-dense foods without sacrificing nutritional value. It incorporates healthy fats from nuts and oils, along with substantial servings of protein-rich legumes and dairy.
Meals are designed to be both nutritious and hearty, featuring starchy vegetables and whole grains to boost calorie intake. Regular snacking on dried fruits and nut mixes can also help in progressively increasing total caloric intake throughout the day.
Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.
Marion Nestle, PhD, MPH
For those looking to increase their calorie intake in a healthy way, the Indian diet plan for gaining weight includes energy-dense foods such as ghee, nuts, and whole milk. It’s designed to provide a calorie surplus without the intake of empty calories, focusing on nutrient-rich options to ensure balanced weight gain. The use of healthy starches like sweet potatoes and grains ensures a steady increase in mass, while maintaining a good balance of macronutrients. Additionally, regular consumption of protein-rich snacks like lassi or chickpea salads promotes muscle rather than fat gain.
Gaining weight on an Indian diet can be achieved without breaking the bank by focusing on calorie-dense foods and healthy fats. Stock up on affordable sources of protein and healthy fats like nuts, seeds, and dairy products to help increase your calorie intake. Incorporate nutrient-rich foods like avocados, bananas, and whole milk into your meals and snacks for added calories and nutrition. Experiment with budget-friendly recipes like smoothies, rice dishes, and curries to make gaining weight enjoyable and affordable. And remember to eat regularly throughout the day to fuel your body and support weight gain in a healthy way.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.