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 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 :
Eating disorders:
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.
Thyroid problems:
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)
– 3000 calories diet plan for weight gain
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.
Read – Weight gain diet for Lactose intolerant people.
- Diabetes:
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:
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.
Infections:
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.
Lifestyle challenges:
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.
Read – Indian diet plan to quit smoking.
– Indian diet plan for weight gain for Night shift workers.
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.
Read – An Indian version of Gomad’s Diet plan for weight gain.
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.
Weight training:
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:
Early morning
Soaked dry fruits (fistful – 1 serving) + 1 glass milk OR 3 Boiled eggs
Breakfast
3 – 4 idlis + sambar OR 1 Cup Poha/ Upma OR 2 Paratha with curd
+ 1 Fruit (Banana/ Mango/ Chickoo/ Sitaphal)
+ 1 cup milk
Mid-morning
1 Fruit
+ 2 – 3 Dates
Lunch
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
Snacks
1 cup Coffee with cream
+ Mix Dal Pancake topped with grated paneer or cheese
Dinner
2 Chapati OR 2 Paratha
+ 1 cup Vegetable
+ 1 cup Curd
Bed Time
1 Fruit + 1 glass milk + 12 soaked Almonds
Energy – 2170 kcal
Protein – 70 – 75 gms
Visible fat (oil or ghee) – 30 – 35 gms/day
Endnote:
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.
1800 calories Indian Diet Plan ( For Weight loss and maintenance of good health )
Hi, I am 5.2 my diet has gone so bad I want to die
hey … please dont be upset … you can always take professional guidance and correct your food habits .
I am a mom of 2 kids and 28 years old with 37 kg weight . I m so worried about my body. How much tym required to gain atleast 10 kg if i remain consistant
Hi , yes you can follow the plan in the given chart. it will help.
Plss tell the quantities of rice and roti means how much grams of uncooked rice required and how much grams of wheat flour required on single meal
Coz by 1 cup rice or 2 roti I can’t understand the quantities properly
i have mentioned the answer and details on your you tube comment. please check there.
Hi ma’am am 35 years nd recently diagnosed with diabetes..I became too lean my weight is under 45kg nd am female…can u plu suggest me to gain weight in a healthy manner.
https://www.dietburrp.com/indian-diet-plan-for-weight-gain-in-diabetics-type-2-diabetes-and-weight-gain-diet/ check this
I want to increase my figure
Am 15 years old
You can follow this diet plan.
Hello mam,
I am 25, very skinny, 42kgs currently residing in Canada. My schedule constantly keeps changing. I am wondering if I should go with the diet plan.
yes you may try .
Hello mam I’m years old and 5.2 or 5.3 ft tall can I follow this plan mam??
I’m 20 years old 5.2 ft tall and I weigh 48kgs can I follow this plan mam?
yes
yes
Maam my weight is 68kg my height is 151 cm i am in my 6month pregnancy plzzz maam provide me a healthy diet plan to avoid the risk if preterm labour…i am lactose intolance..plz maam i need a healthy diet plan for my baby and i have to reduce my weight
https://www.dietburrp.com/indian-diet-to-gain-less-weight-during-pregnancy/
I’m 18 years old, I’ve lost 10kg in past two months. I’ve been dealing with stress and depression lately. My eating and sleeping pattern have also been compromised. Should I follow this diet plan or do I need a personalized diet plan? (I need to gain weight in 15-20 days)
yOU CAN FOLLOW THIS DIET. hOWEVER, I HOPE YOU ARE TAKING MEDICAL ASSISTANCE FOR WHAT IS GOING ON WITH YOU. 10 KGS IN 2 MONTHS IS NOT VERY GOOD. IRT MEANS YOU HAVE SOME PROBLEM.
Mam, liked your video. But, just wish to know if I’m(35years & unmarried) having fibroid(endometriosis:19mm)problem, may I go with this diet plan? B’coz I am not under any medications..just in the month of February,2021 I have been diagnosed with this problem. Please do reply/guide me.
https://www.dietburrp.com/indian-diet-plan-for-endometriosis-diet-tips-foods-to-eat-and-foods-to-avoid-managing-endometriosis/ check this
Hi mam my age 22year my weight 38kg my height 4 fit something …how can I weight gain please help me
follow the chart in the article.
Hii,I am 16yrs old my height is 4.11 and weight 41 it is perfect or should I follow the above routin?
calcultae your BMI … this will tell you where you exactly stand .
Mam me khana to khana chahti hu underweight hu m. Lakin m jada khana nhi kha pati vomiting feel hoti h 2 roti se jada dekh kr lakin bhuk bhot lagti h pr kha nhi pati aisa q. …… I am 17 years old girl. My weight is 42 and height is 5.5
in some cases when your liver is not functioning properly this problem occurs .. please see your doctor.
very nice post
M 20 yrs old n m preparing to join defense plz suggest me a diet plan
hi janvhi ,
you can follow any plan from our website that suits your requirement .
Hello mam, I am 24 year old & my weight is 34kg. Please suggest me a vegetarian diet plan to gain 10-15 kg in 2-3 months.
ue the diet plan mentioned in the article.
My name is Chandra Doshi. I have a Diabetes and i am on high dose medication for diabetes. My sugar after breakfast it goes to 200. I eat only two slice of oatnut bread and one cup of Indian spicy tea. I am a vegetarian & no smocking. If can you can give me your thought what Indian food should i eat? i love ideli and roti. Thanks.
what is your age , medicine details and type of diabetes ?
Mam I want a personal diet plan..my husband age is 30 years..my husband fasting blood sugar 145mg/dl and post food 250-280 and using insulin
Hi Rinku , you will need to get a personal diet plan .. please see this page – https://www.dietburrp.com/diet-services/
Hi mam, I’m 24 year female with PCOD. My weight is 42kg. Doctor told me to increase weight. I have belly fat. How can I decrease belly fat and at the same time increase weight.
you must workout … are you doing any ? follow a 45 mins workout session including strength training , this will help in toning the body and at the same time gaining weight.
What is the proper time for exercise??
I’m 5″3 and my weight is 43kg.Please suggget me I have to join a gym or not??
you can join a gym if you want , stregth traning can be done at home too .. check outube videos. exercises are best done in the morning but ofcourse if you do it anytime , they will benefit
hiee, my age is 22 and my weight is 47, so is it ok or i have to gain weight?
weight should be calculated in accordance to your height and not just age. check this –
Ideal Height weight – https://youtu.be/5Y5Gc1fvn9w
I am mom to 13 month old..my current weight is 45 and height 5feet. Before pregnancy during my sugar test my reports showed prediabetc level. But later with medication and diet it was controlled.Now im under no medication and want to gain atleast 5 kgs more. Can i follow this diet?
yes
In the Dinner you have included curd while we have heard a lot that its not advisable to have curd at night. Please suggest will it be fine?
scientifically if your eat room temperature curd then time of day doesn’t harm . you can check your body response and decide accordingly …. one thing that suits someone may not suit other. so its an individual choice.
Maam i want a personal diet plan for my father he is having fasting blood suger 180 and post prandial 340 and he also have hypertension with chest pain
for personalized diet plan please check this – https://www.dietburrp.com/diet-services/
I am 25 yrs old & my height is 5.5 & my weight is 47.2 kg…. How can I gain weight? Plz Help me….
you can use the diet plan in the article above
I m 15 and my weight is only 35. What to do??
follow the diet plan mentioned here . along with tips . it will help
I am 18 year old and my weight 32 kg plz tell me weight supplements for weight gain and diet plan and i have a small cup size.
are you eating enough calories ? first include more calories through natural foods an get into strength training workout. then add protein supplements to your diet
Hello ma’am, my mother has been suffering from diabetes for 4 years, her weight is around 45kg. Please suggest us how can she gain her weight???
hi kamal , we are making a weight gain diet plan for type 2 diabetes . so will be posting it soon 🙂
I am 22 years girl and y weight is 40 kg. it’s decreasing time by time. how can i gain weight. please help me. can i contact you or connect you ???
have you checked for hyper thyroidism ? any hormonal issues ?
I am 17 and my height is 5 and I am 46kg wait only how can i Gain wait
the diet plan mentioned above will help 🙂
No my all reports are clear
My frnd ashu gaur (female) BMI approx 14.5 weight approx 40 age 22 …. She want weight gain and healthy…. me and my frnd is MBBS student at upums saifai etawah u. P. Pls suggest me Hame kya krna chahiye
she can use the diet plan mentioned here in the article and video.
My frnd ashu gaur (female) BMI approx 14.5 weight approx 40…. She want weight gain and healthy…. me and my frnd is MBBS student at upums saifai etawah u. P. Pls suggest me Hame kya krna chahiye
Hi ma’am ,
my height is 5 ft and my IBM is 13.5. I have tried alot with banana shakes n all but my weight stays between 30 to 35 if I take it to 35 then again it comes back to 30. m getting worried now please help me with some effective diet plan
do you have any hypperthyoid issues ? please chek with a doctor to rule out any medical issues possible.
I’m 21years 0ld height is 5.2 and I’m under weight BMI is 15. Suggest me diet plan please mam’m
You can use the diet plan mentioned in the article above.
Hello.. Mam My BMI is 14.2 .. Mene Apka video dkha and m follow krugi.. Bt exercise Ghar par ho skti h kya.. Mera weight 35 h and height 5’2… Mujhe weight gain krna h.. Plzz reply..
https://www.dietburrp.com/the-ultimate-workout-plan-for-weight-gain-exercises-for-male-and-females/ check this
Hello ma’m, my sister is 15 years old she has hyperthyroidism since 5 years..she takes medcines daily for d same..she is underweight and so weak..so please give some suggestions for her to gain weight and be strong.
Hi Rupali , we are soon going to post a diet plan for hyperthyroidism. kindly wait for a week. and check back.
Hello mam….
I am Shreya Patel. I am 33 years old and just knew that i am diabitic but within a month I controlled my sugar level and it is normal right now…. We are going to plan baby after 6 months so please can you suggest me food now and then…. Send me in my mail…… Waiting for your warm reply……
Pre pregnancy – https://youtu.be/ER2KMCCeDWk check this .
Hello Ma’am
I am 20 years old with just 5ft height and 31kg weight.
Please suggest some effective measures. Also I have PCOS.
Hi Srishti ,
Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article. It is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
hi mam,
I am currently 5 feet 7 inches but only 46 kg . Please suggest me a vegetarian diet plan to gain 7-8 kg in one month.
Hi Sara, You cab use the diet plan mentioned above. it has helped a lot of women , i am sure it will help you as well.
Hello mam . This is ritu from Bangalore.I am 5 week pregnant & I am already fatty . I have thyroid.My side fat is increasing day by day . Plz suggest me diet plan
Hi Ritu , check this – https://www.dietburrp.com/indian-diet-to-gain-less-weight-during-pregnancy/
Hai Madam. This is raju from andhrapradesh I have type-2, diabetic problem so I want take which of diet plan please tell me are calme.my no.9032316918 ,so pls give diet plan for diabetic problem,thank you
https://www.dietburrp.com/indian-diet-plan-for-diabetes/ check this
Hello madam. This is sulagna from Howrah . My weight is 70kg . I want to loose 20 kg plz suggest a diet plan . Thank you.
https://www.dietburrp.com/bengali-diet-plan-for-weight-loss/ check this
Hi Mam,
I am pregnant- 4 months and have also sugar. My gaeno asked me to follow a strict diet . Can you suggest me a diet plan. That provide enough nutrition for baby and also I feel hungry in between the meal time. I am currently 64kg and 160cm height.
https://www.dietburrp.com/indian-diet-plan-for-gestational-diabetes/ check this
Best diet plan ever I got
Hi mam. I had a cesarean 1.5 years back. After that till today I have not got enough rest, enough sleep and actually not eaten well too. Now a days I am having headache almost daily and feeling tired. Can I follow this above diet plan or any other plan from your site. Actually I am looking for being healthy now. Please guide.
Hi jEENA ,
Yes you can follow this diet plan and also take dashmolaristh syrup for inner strength . you will find it in ayurvedic stores where you get dabar products.
Hi mam, I am 27 year old girl and my weight is 40kg. I want to gain weight with healthy fat, can you recommend me a proper diet chart, things that are easily available & not so much costly and also suggest me the exercises that I need to do.
It will be really helpful for me to be fit and healthy. Thankyou.
Please check our weight gain category , you will find all the information you are lookinf for.