We are so obsessed with us being overweight that we forget about people on the other side. Gone are the days when super thin was in. There are people who are underweight and are in desperate need to put on some weight. Here is a detailed guide on a high-calorie diet for weight gain in women. Read on to know about the Indian diet chart for weight gain in females (2000 – 2200 calories).
How to check if you are underweight?
BMI – less than 18.5 is considered underweight.
Women are more prone to being underweight. Underweight people are often malnourished. The food they include in the diet should be high calorie and nutritious at the same time to aim for overall well being and fitness and not just weight loss alone.
Calculate your BMI.
Health Risks of being underweight:
Underweight people have a severe risk of osteoporosis, infections, fertility problems (problems in conceiving) and early death. Women as it has a higher risk of these diseases as the age advances.
According to a study, being underweight is associated with greater risk of early death in men more than women. But both are at risk of severe consequences with less weight.
Why am I underweight? Reasons that contribute to the underweight issues :
This includes anorexia nervosa, a serious mental disorder. An individual doesn’t eat in fear of putting on weight. With prolonged starvation, an individual goes into a stage of being underweight. Women are more prone to this disorder. Usually, girls from media and fashion world fall prey to such disorder just to stay in the league.
Hyperthyroidism is overactivity of the thyroid gland. The thyroid gland is associated with regulating our basic metabolic rate. With hyperthyroidism, the BMR increases beyond the regulating levels. This leads to negative energy balance in the body leading to a reduction in weight. Again women are more affected by thyroid disorders than men.
Read – How to become fat (gain 5- 10 kgs)
Celiac disease and Lactose intolerance:
Few people have an intolerance of gluten. This condition is known as celiac disease. The gluten-containing products like wheat, rye, barley, semolina, maida cannot be tolerated by such individuals. Consumption of gluten-containing foods leads to severe loose motions. This, in turn, leads to reduced food intake and eventually weight loss.
With severe uncontrolled diabetes, there is lots of muscle wasting. This is because the sugars in blood cannot be utilized for fuel by the muscles. There is muscle disintegration for fuel requirement by the body.
Cancer is directly related to muscle wasting. Also, the treatment procedures involved have reduced appetite as a side effect. Thus, with a prolonged disease, the person happens to lose excess weight.
Certain infections like caused by parasites, tuberculosis and HIV/AIDS leads to muscle wasting. These infections promote negative energy balance in the body leading to unnecessary weight loss.
Today’s generation faces a lot of challenges like working in Night shifts for a living. Smoking and drinking habits due to peer pressure, or social pressure or individual preference. All these things can lead to weight loss and make the individual malnourished and underweight.
Indian diet chart for weight gain in females (2000 – 2200 calories)
Increasing weight for someone is a child’s play. But then for some, it is too difficult. Hogging on junk, desserts and high-calorie foodstuffs will definitely lead to weight gain. But these all are empty calories without any nutrition. In the long run, these foods are more harmful to the body. Thus, we need to put on healthy weight which is nutritionally balanced. So here we present to you an Indian diet chart for weight gain in females (2000 – 2200 calories). Follow these few tips and it will become very easy to gain healthy weight.
Before we see the Indian diet chart for weight gain in females (2000 – 2200 calories), Let us first take a peek at how we can increase our weight:
Create a positive energy balance in the body:
For weight gain, we need 300 to 500 calories extra than the calories we burn. This helps to gain weight faster. Gradually increase the caloric intake every few days till you reach a maximum of 500 calories extra.
Eat energy-dense foods:
Energy-dense foods mean a smaller portion of food containing more calories. This doesn’t hinder the appetite of an individual and also solves the purpose of consuming extra calories. For example, instead of consuming plain milk you can add milk powder or mass gaining powder and drink that milk. Or else you can add cream in gravies, milk, desserts or even in roti to make it calorie dense. Try using dry fruits or creamy gravies or white sauces wherever possible to make a small portion calorie dense.
Read more tips on this – How to gain weight?
Balance your protein with carbohydrates:
Every gram of protein eaten requires sufficient carbohydrates for its optimum utilization. Thus, consume protein sources with enough carbohydrate accompaniment. Combine your dals with rice like khichdi or consume milk with a small snack. Also, you can combine your eggs with either whole wheat bread or rotis. Try and avoid consuming any sole protein source at one time.
Consume good quality fat:
Fat is a calorie dense macronutrient. Each gram has double the calories than protein or carbohydrates. Try incorporating good quality fat like omega 3 rich nuts, fish or oils. Also, full-fat cottage cheese (Paneer) or good quality cheese is allowed.
This is not just for men. Women also need muscle training for a toned body. Each gram of muscle stores a minimum of 3 ml of water. With an increase in muscle bulk, there is more water stored in the body. This, in turn, reduces excess fat storage and increases lean muscle mass. Weight training thrice a week gives us the required result.
General tips for weight gain :
- Avoid drinking water before meals. This reduces the appetite during meal timings and it becomes difficult to ingest required calories.
- Eat frequently. Add small snacks between 3 major meals of the day.
- Use bigger plates. Bigger plates automatically help in ingesting bigger portions of food.
- Get enough sleep. Adequate sleep helps with muscle growth and repair.
- Avoid smoking. Smoking kills the appetite. This leads to weight loss. Quitting smoking itself helps in gaining weight.
Indian diet chart for weight gain in females (2000 – 2200 calories); Sample Diet Plan:
Soaked dry fruits (fistful – 1 serving) + 1 glass milk OR 3 Boiled eggs
3 – 4 idlis + sambar OR 1 Cup Poha/ Upma OR 2 Paratha with curd
+ 1 Fruit (Banana/ Mango/ Chickoo/ Sitaphal)
+ 1 cup milk
+ 2 – 3 Dates
1 Cup salad
+ 2 Roti
+ 1 cup Rice
+ 1 cup vegetable
+ Dal or legumes or sprout usal – 1 cup
+ 1 cup Curd or 1 serving Non-Veg
1 cup Coffee with cream
+ Mix Dal Pancake topped with grated paneer or cheese
2 Chapati OR 2 Paratha
+ 1 cup Vegetable
+ 1 cup Curd
1 Fruit + 1 glass milk + 12 soaked Almonds
Energy – 2170 kcal
Protein – 70 – 75 gms
Visible fat (oil or ghee) – 30 – 35 gms/day
A properly balanced diet with 500 calories more than your body requires will lead to a healthy weight gain. Exercise with diet gives a very positive result. It is always better to consult a professional rather than just experimenting with our own bodies. Hope this Indian diet chart for weight gain in females (2000- 2200 calories) be of help to you. Please leave your queries in the comment section below we will get back to you with answers.