We always see lean people and go green with envy because of how much ever they eat, they never gain weight. But how do you know if you are eating the right amount of calories? Here is a 2500 Calorie Indian weight gain Diet (Gain 3 – 5 kgs in 1 month). This will help you achieve your weight goal sooner than you thought.
The fact is, skinny people, find it equally difficult to gain weight. It seems easy to hog on junk and put on weight. But what you put on is not a healthy weight. To gain a healthy weight one must adopt a healthy diet plan under the supervision of a certified professional. Our 2500 Calorie Indian weight gain Diet (Gain 3 – 5 kgs in 1 month) is just the right diet plan for you.
Top 12 Foods that help in gaining healthy weight:
Healthy Fats and Oils:
Healthy fats and oils are most calories–dense foods compared to protein and carbohydrates. You can use oil for cooking or salad dressing. Consume at least 25 – 35 grams of visible fat in a day. It includes oil, ghee, butter, or cream. The best oils to use are rice-bran, canola, olive, groundnut, or coconut oil or Mustard oil.
Milk has a good balance of proteins, carbs, and fats. It’s also a good source of calcium, vitamins, and minerals. Milk is an excellent source to provides both casein and whey proteins which is good for muscle and mass building. Research proves that it helps to add muscle when in combination with weight lifting. The recommendation is 1 – 2 glasses per day.
Full-fat yogurt is a complete snack in itself. It is a great combo of calories, protein, carbohydrates, and fats. The recommendation is 1 -2 servings in a day. You can use yogurt in smoothies or mix with granola cereals or add it to fruits as a dressing. It can be combined with fruits or dry fruits or have it with meals.
Cheese and Paneer:
Cheese and paneer both are high in protein, calories, and fat. A small serving provides more calories and thus can be included with any recipe. You can use it as topping or filling or side dish with vegetables.
An egg is said to be a complete food. It is rich in protein, vitamins, minerals, and calories. An egg has first-class protein namely albumin which is readily absorbed in the body. It helps to build muscles and gain mass. The recommendation is 1 – 6 eggs in a day as per requirement.
Red meat is high in leucine and creatine, which helps in new muscle synthesis. It has more fat content than lean meats. This makes red meat more calorie-dense. Meat is high in protein also helps in the release of insulin-like growth factor. This hormone is very essential in muscle building and gaining weight. Include a minimum of 2 -3 servings in a week for maximum benefit.
Like meat, oily fishes too are high sources of protein and rich in omega 3 fatty acids. Omega 3 fatty acids help to put on healthy weight. It helps increase good cholesterol. Omega 3 also boosts immunity and provides energy during cardio workouts. The recommendation is a minimum of 2 -3 servings in a week.
Nuts are calorie-dense food groups. Inclusion of a serving of groundnuts, hazelnut, almonds, or walnuts will give approximately 100 – 200 calories. You can add nuts in milk or smoothies or shakes or any vegetable or salad preparations.
Read – Benefits of Almonds
Dried fruit is a high-calorie snack that provides antioxidants, micronutrients, proteins, and healthy fats. 1 – 2 servings in a day prove as a power pack snack. You can use these dried fruits in shakes, smoothies, or in some desserts or toppings for pancakes. Include prunes, apricots, dried figs, or dates.
Rice is a simple carbohydrate that is easy to digest. It is easily stored in the form of glycogen in the muscles. It is a calorie-dense grain. Thus, a small serving will provide more calories. Thus, increasing the quantity of rice during meals will help increase caloric intake in a day.
Potatoes and other starchy foods are simple carbohydrates that are easy to digest. The starchy cereals are high in glycaemic index and help to increase glycogen stores in the body. Include corn, potatoes, sweet potatoes, and other root vegetables. Consume at least 1 – 2 servings of simple starches in a day.
Whole-grain bread is a good carbohydrate source to help you gain weight. Combine whole grain bread with good protein sources for maximum advantage of mass gaining. Opt for whole grain or multigrain bread to avoid any unwanted fat deposition in the body.
We have included all these foods in our 2500 Calorie Indian weight gain Diet (Gain 3 – 5 kgs in 1 month).
Importance of Exercise in Weight Gain :
With such extra calories that you consume, it is important to gain healthy weight and not pile up only fats. Thus, with strength or weight training, the extra calories are used up by muscles. The recommendation for weight training is 2 – 3 times a week. Increase weight and volume gradually that suits your body. Cardio is equally important to improve your lung stamina and immunity. It will also help to improve overall health and not pile up extra fat. Combine cardio like walks, jog, swimming, cycling, or aerobics with strength training like cross-training, weight lifting, or high-intensity interval training.
2500 Calorie Indian weight gain Diet (Gain 3 – 5 kgs in 1 month)
Here is a sample diet plan of 1 full day eating. This is a 2500 Calorie Indian weight gain Diet (Gain 3 – 5 kgs in 1 month). This diet can help you gain 3 – 5 kgs in 1 month if followed properly along with a strength training schedule.
Sample Diet Plan:
(2 Apricots + 2 Dried Figs + 4 – 6 Almonds + 6 – 8 Dried Prunes)
1 glass Banana date Smoothie or Shake
+ 1 Vegetable Boiled Egg Sandwich
OR Vegetable paneer Sandwich (Multigrain Bread)
½ boiled Chana OR moong
1 cup Salad with olive oil dressing +
3 Chapatis +
1 cup Rice +
1 cup Vegetable +
1.5 cup Dal +
1 cup Curd OR 2 pcs Chicken OR 1 pc Fatty Fish
1 Glass milk
+ 1 cup Upma or Poha
1 cup Mashed Potato +
3 Chapatis +
1 cup Rice+
1 cup Vegetable+
1.5 cup curd
1 Glass Dryfruit/ Masala Milk
Visible oil – 30 – 35 gms (Rice bran, Groundnut or Canola oil)
Energy – 2500 – 2600 calories
Watch our special video on 3000 calories Indian diet plan for weight gain.
The secret behind gaining weight is consistently eating more calories than you burn. Weight training is important to use extra calories to build muscle instead of storing it as fat. Incorporate the foods in the above list into your daily meal plans that you can follow over the long period. Hope this article on 2500 Calorie Indian weight gain Diet (Gain 3 – 5 kgs in 1 month) helps you achieve your weight goal.