If you areย looking to gain some weight in this obesity-dominant world, you have come to the right place. Here is a perfect 3000 calorie Indian diet plan for weight gain. This plan will provide you just the right calories and proteins you need for weight gain.
In this Indian diet plan for weight gain, I have given enough options for both vegetarians and Non-vegetarians. In case of any doubt, you can leave a comment at the end of this article and I will answer your queries. Before reading the plan, you must read this article on How to gain weight. This article will give you a lot of tips to incorporate inย your cooking and exercising regimen so that you can achieve the maximum out of your diet and exercise.
Indian diet plan for weight gain (3000 calories)
| Food Item | Amount | Calories | Protein (gms ) |
|---|---|---|---|
| Early Morning | |||
| ย Milk ย (Add 2 tbsp skimmed milk powder ) | ย 1 glass | ย 250 | ย 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,ย Curd | 2 | 350 | 6 |
| 1 cup | 100 | 6 | |
| Or ย Masala Dosa, Sambar, Chutney | 2, 2 cups,1 spoon | 200+100+50 | 3 + 6 |
| Or ย mung dal chilla (pancake ) with paneer stuffing | 2 | ย 250 | 8 |
| Or Omlete, Toasted bread | 2 eggsย 6 bread slices | 160+300 | 8 +4 |
| Mid-morning | |||
| Groundnut chikki / Dry Fruit chikki | 3-4 pcs | 150 | 8 |
| Roasted Soybean / Almonds | handful | 150 | 7 |
| Lassi | 1 glass | 150 | 6 |
| Lunch | |||
| Sprout salad | 1 cup | 100 | 6 |
| Or chicken soup | 1 bowl | 100 | 6 |
| ย | ย | ย | ย |
| Chapati | 2 ย (medium with ghee) | 200 | 3 |
| Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottle gourd/ ridge gourd/ brinjal etc) | 2 cups | 150 | 1 |
| Dal / legumes (soybean / moth/ mung etc) | 1 cup | 150 | 5 |
| Rice / biryani / pulav (veg / non veg) | 1 cup | 150 | 2 |
| ย Evening | |||
| Tea / Coffee | 1 cup | 100 | 1 |
| Cookies | 4 | 100 | 2 |
| Mid-evening | |||
| Groundnut chikki / DryFruit chikki | 3-4 pcs | 150 | 8 |
| Roasted Soybean / Almonds | hand full | 150 | 7 |
| Dinner same as lunch | 750 | 18 | |
| Late night | |||
| ย Milk ย (Add 2 tbsp skimmed milk powder ) | ย 1 glass | ย 250 | ย 8 |
| ย Banana | ย 2 | ย 80 | ย 1 |
| + Soaked Almonds | 10 gm (6-7 pcs) | 50 | 3 |
| ย TOTAL | – | 3210 | 95 |
You may be interested in reading
You can download the Indian diet chart for weight gain PDF. Link is mentioned at the end of this article.
Recently a Lot of readers were asking me questions on how can they gain weight with vegetarian foods and which vegetarian foods will help them in gaining muscles. We have an article for you. Please read – Top-15-Indian-vegetarian-foods-for-bodybuilding
How is this Indian diet plan for weight gain made?
Weight gain requires a person to take in more calories with good quality proteins and other nutritious food. However, it is hard to provide good quality proteins to vegetarians because of the limited sources available. But in the above-given chart, I have tried to incorporate as many good sources as possible. Addition of skimmed milk powder to your milk and vegetable gravies and also to your dough while kneading are good ways to convert the “not so nutritious food ” into ” nutritious “.
Note – this is a generalized Indian diet plan for weight gain. This Indian diet plan for weight gain may or may not be suitable to you as an individual. Although there is no harm in following this Indian diet plan for weight gain, results will be based on suitability and your personal body requirements. Don’t forget to read more information on weight gain “How to gain weight “. ย And do check our healthy recipes to gain good weight and not just fat weight
Download the 3000 calorie Indian diet plan PDF.
Image : Copyright (c) 123RF Stock Photos
Asparagus Caprese veggiewich
Man I am Shivansh of 15 years and 6.2 ft tall my weight is 55 kg . How much time it would take to get an ideal weight of I would follow this chart
Hi Shivansh ,
i you folow this diet properly , you would be able to gain 2 kgs weight or more in a month . depending on your workouts .
Myself sachin sharma i want your advice.
How to gain weight fast?I am 20 Years. Old 57 kg and height 5″10.
Please suggest me a diet chart and can i try some weight gainers.
Waiting fr ur rply.
Thank you.
diet chart is mentioned above . you can refer that . and you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
I’m Ajith here, i’m 24 and my weight is 50kg. I want to increase my weight so i had searched a lot of ways. Almost all websites they are reffering whole wheat bread and peanut butter, so i tried to have these simultaneously in the early moring. But in fact it results in weight loss of 1 kg after 1 week. Whats your opinion ??
Hi Ajith ,
weight loss would have been due to some other reason . it cant be just bcoz of peanut butter.
Hi mam i m 22 year old and my height is 5.2″ but my weight is only 42kg.what should i do for gain weight .i did not eat egg and curd .plz suggest me
Hi Nvneet,
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 – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://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.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hi l am lokesh ..my hight is about 5.8inc and weight 46.5 kg so you can suggest me to increase Weight
Hi Lokesh ,
above mentioned diet plan when followed with strength training exercises will help in gaining weight .
Hello Mam
I am 20M years old … My height is 5’6 and my weight is approximately 50kg .. Mam m very thin want to gain wait to have a good body look … Want to gain fat and more over m in hostel so help me out from this problem… All hope on you… Reply asap… Thankyou
Hi Shivam ,
i know managin food is difficult when you stay at hostel . but what you can do is get the dry items like dry fruit chikki , groundnut and gur laddoo, almonds , aata and gond laddu with dry coconut . all these items will help in gaining weight. meanwhile try to consume egg and get milk atleast at morning and night . these small things will also hep in gaining weight. Yo uare 20 , that means you must be in a college hostel . joiming gym is definitely a possibility . try to find a good gym close by and start working out.
Hello madam,
At first i appreciate your valuable post…replying to each and every queries….
I am 26 years old,regularly gyming for 6 months,my instructor advice me to eat 8 eggs per day…but m suffering from gastric by eating so,what will be your advice
Hi Bhaskar ,
when do you consume these eggs? have 2-3 egg white as nog in the morning. 2-3 egg whites as pre workout snack , and 2-3 egg whites post exercises . this way you can avoid gastric. also avoid the yolks where ever possible.
Hi Ma’am,
I’m 19 years old girl, under-weighted and skinny. I’ve the following questions to ask to you-
1. How long should I obey your diet plan?
2. Can you provide the timings for the breakfast, lunch, dinner etc.?
3. Is there any substitute for the milk? Actually, I can’t drink milk at all.
At last, thank you very much for this article. Hope, you’ll reply me soon.
Hi ,
1] follow it for a month and see the response , only then we can decide for further.
2] brakfast can ideally be at 9 am . lunch can be at 12.30 – 1 pm and 7.30 – 8 pm dinner.
3] you can have flavoured milk if you like . you can have cold or hot milk as per likes. you can also have 1 big bowl of curd instead of milk .
Just, would like to Appreciate your hard work for replieng to each and everyone .
:) .
Hey !
I am 20 years old and my current weight is 39 and my height is 5’1″ and want to gain atleast 5 kg in 2 months,please mail me a diet chart respective of time.
Thanks :)
Hi ,
please see above article , diet chart is already mentioned.
Mam, may I know what r the strenghth training exercises needed for weight gain alng with the diet you mentioned above ?
I appreciate your hard work in replying each and every query..! Looking forward for this one too.
Hi Sana,
strength training exercise includes light weight lifting (for girls) anaerobic exercises. weight pushing / weight pulling exercises.
Hello mam, thnx 4 ur immediate response,!
Mam, hardly I hv done any exercises , so dont hv much knowledge abt it, so can u pls suggest me , how often I shud do these exercices? ,when is the right tym to do so, lyk 2 hrs after lunch is okk ?? And if u can gv video link so tht I can watch and follow it. And after exercise is it ok to hv the snacks? It is always these doubts tht put me off doing exercises..
Hi Sana,
yes 1 to 1.5 hours gap between foods and exercise should be maintained . i cant post exercises links here . but there are many helpful videos on youtube. yuou can find them easily . and select the one that suits you.
Hello Payal..I am 24 yrs of age..I eat regularly but still I remain around 50 kg only..I don’t know where the food I eat goes..i feel hungry soon after my lunch or dinner again..Please advise..
Hi Saswat ,
The reason may be high BMR. you need to keep eatin evry 2 hourly to cope up with your metabolic rate and calorie requirement. taking a nap after lunch will help.
Hello Payal mam,
I m 21 yrs old, my height is 5″11
n weight 46 kg. I have started to go Gym from last 4 months but i have gain hardly 2kg till now. I m college going student n from next year would go for job so i want to gain weight lill quick. Please suggest some tips.
Hi Shubham ,
if you are doing right strength training exercises , you need to follow a high calorie diet plan too . you can refer the diet plan mentioned above and follow it along with exercises . taking whey protein supplements will really help you in gaining weight fast .
I will do it..
all the best !
Hello mam!
I am 21 years old,my weight is 40 and its not increasing,I wanna gain weight and some height too,my height is 154 cm.
Plz suggest me !
Best possible way to Work for it.
Hi Vishnu,
at 21 years of age , the growth phase is already passed , i am sorry but i am unaware of how to help you for increasing height. weight wise , if you are doing any strength training exercises, follow the above mentioned diet plan and you will benefit .
Hello ma’am.. i hav a question that if this diet is for weight gain then y skim milk powder.. and also want to knw substitute for that as skim milk powder is not readily available.. most of time its out of stock..and again that i dnt want to use any suppliments.. again what is substitute for chikki.. thnku..
Hi Rashmi ,
good question . Actually skimmed milk powder has more protein content in 1 tsp of it in comparison to whole milk powder. whole milk powder provide you both fat and protein . and the protein content is less than skimmed milk powder. this is a natural supplement . it is not like the artificial ones available in the market . so dont worry . when you add 2 tsp of skimmed milk powder in 1 glass of milk, you drink only one glass milk but the amount of protein you intake is equivalent to 2 glasses of protein . hence it is added to the diet.
you can substitute chikku with custard apple / mango / banana.
hlw mam i m avinash , mera height 5″6 hai mujhe Under 1 month me apna weight badhana what will i do?? If i follow ur Chartโฆ
Hi Avinash ,
yes you can follow the chart. if you follow it well , you can gain around 2-3 kgs weight in a month .
Hello mam!
I am 21 years old,my weight is 58 and its not increasing,I wanna gain weight and some height too,my height is 5’9.
Plz suggest me !
Best possible way to Work for it.
Hi Yogu,
at 21 years of age, your growth phase is passed , and im doubtful if height will increase now. at least i am not aware. may be you can speak with some other expert who can help you . for weight gain , you need to involve in 40 mins of cardio and strength training exercises. and follow the above mentioned diet this will help in gaining upto 3- 4 kgs weight in a month.
Iam 21 yrs and eat a lot but of home food but doesn’t gain weight , my height is 5.11 and my weight is 55 .. I look lean . What you suggest me
Hi Aman , if diet has not worked much for you , you should try with strength training exercises . this will really help you in bulging up. try to follow the above mentioned diet plan along with the exercise for best expected results.
Hello Ma’am, I am a 22 year old boy. My weight is 58 kgs and my height is 6’2″. I am very thin and my face is also very thin (V-shaped).
I am trying to follow your diet plan from some time but I am unable to see much results. I have already tried gymming in past but left it. Can you suggest me some weight gainers or anything else which can help me gain weight as soon as possible. Also, I am a college going student so it is difficult to follow the diet plan strictly.. Can you help me with that to?
Hi Manish ,
if you are following my diet chart for weight gain , it will wirk best when combined with strength training . so start gyming again to see good results. you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hii payal
m 17 year old and my hight is 5’7 and my face is very thin I want some fat on my chicks
and some more inches hight
can u help me
Hi Harry ,
to gain weight on cheeks you nee to put weight over all.. so eat well and you would automatically start gaining weight on all required areas.
Hello mam..need help.. jst tell me that should i go for gainer or not.. i use to go gym for 5months.. before gym mine weight is 50 bt now its 62 is it good or not?
Hi Ratik ,
you ned to check your weight in accordance to your height. height in cm – 100 is the heighest weight range for an average man (not for body builders).
Hello Payal,
I am 28 Years old & my height is 6′ & weight 68 kg. If i follow this chart plan then how much weight i gain in 1 month.
Hi rAVI ,
You should gain around 1-2 kgs of weight if you follow the chart well along with strength training exercises.
Hi mam…i am 20 Yrs old and my height is 5.3 Inch…my wight is 43.5 Kgs only..i want to look a little bit more healthy, what diet should i follow ? there is I more problem,my fore arm is much thinner than the upper one looks odd..what should i do..please help me.
Hi, 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 – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://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.
Mam I am 15 yrs old. Mam I am a boy who eats a lot but cannot gain anything on my body. I want some shaped body with good physique. So plz could u plz help me to suggest a diet which can give me some health from which I can turn my body to good shape a more simple way I want to become fat
Hi ,
Have you tried the above mentioned diet plan ? do try . it would be of help/
mam i am a 18 years old boy, my height is 172 cm and my weight is 65 kg.. actually i do exercise every morning buy i am unable to gain weight. mam please help me..i want a bulky physique
HHi Anand ,
are you following any diet ? if not , you should consider following the above mentioned diet plan . it works fantastically along with weight lifting and strength training exercises . many people have benefitted from this weight gain chart . it would help you as well.
Hello payal..
i wanted to ask that can a banana shake with two bananas twice a day and normal three meals will work ? As we cant eat so many times during work hours!! Or pls mentions some homemade shakes for the purpose.
Hi AARYA ,
Yes it will help . just add a few dry fruits or nuts to this banana shake . you can replace banana with sitaphal , and chikku too at times .
Thanks payal…..
Wishes.
Hi Payal ,
What is about exersise plan for underweighted person like me.
Hi Patel ,
yes exercises do play an important role whether it is weight gain or weight loss . for weight gain , you need to practice a 10 min warm up schedule , the 20 mins cardio followed by 30 – 45 mins of strength training and other anearobic exercises.
Hello Mam,
I am 17 years old boy with a weight of around 40Kgs
Is the Above mentioned diet chart suitable for me
Hi Abhijeet ,
yes it will help . you can try this initially and start with strngth training routine so that the weight gain is good and healthy
Hi mam,
My English is very weak. Plz understand. I am kabaddi player from haryana. What eat with almonds milk or water or butter
Hi Jaggu ,
you can have milk . water will not help much and butter will only add fats.
Hello Payal,
I am Krishna aged 32 years and my current weight is 55 kgs, height is 5.9 inch and am thin too. So, i want to gain weight as well as want to be more body mass.
Please help me in diet plan and also will i gain weight by only following the diet plan chart or also include my exercise workouts too.
I am an Non-vegetarian eats chicken, mutton, fish, prawns.
If i require to intake any protein supplement then please suggest which product is good apart from the diet plan.
Thank you in advance.
Regards,
Krishna
Hi Krishna ,
you can follow the diet plan mentioned here – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hi mam, I am 16 years old and my height is 6.0 feet and my weight is 65 kg … I look a lot skinny and want to gain weight for further nice body muscle development can you help me with it please.
Hi Sam you can refer the diet plan and tips mentioned here – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
I study at night a lot. I’m up till 2am or so studying. during that time I get very hungry. should I eat at night? what kind of food I can consume? is it healthy to eat something so late at night?
Hi ,
sayli, if you are underweight , you can actually make use of this opportunity and grab healthy snacks to eat at night . this will help in gaining weight as well. just avoid food that may cause you acidity and heart burns .
Hello Ma’am!
I’m 20 years old. my height is around 5′. weight is just 30kgs. I’ve tried various tonics, supplements when I was younger but it didn’t help. I’ve gone to dietician, had taken ayurvedic pills to put on weight but nothing changed. Half of the time I don’t feel like eating. I’m also fussy about my food. I want to increase my appetite. only seeing that chart is making me worry. I can’t stuff so much food in one day. hope you understand my problem. what should I do now? please help me
also if your clinic is in Mumbai please mention the address. it can be helpful for treatment.
ps. I don’t have thyroid problem.
Hi Sayli ,
sorry we are based out of bangalore. to increase your appetite , you can meet a doctor and et an appetizer / tonic prescribed for you. this will increase your hunger and you would be able to eat better . once this is done , you can then try to follow this diet chart . if the quantity seems alot to you , you can just have the mentioned food item in a quantity that is doable for you.
Hi,
My weight is only 41 Kgs and my height is 5.6″ and iam 29 years old (married and have a baby of 18 months). I tried Endura mass many cans and now iam drinking bodybuildo after seeing ad in tv.
Banana is not suitable for my health. Hence Endura mass is not affecting me properly. Pls suggest me diet plan
Thanking you,
Pls mention the timings in the diet plan
Hi Shirin ,
we have deliberately not mentioned the timings , as this is a general plan to suit maximum of our readers . early morning for some one could be 6 am , and for the other could be 8 am . hence we have not forced the timings on anyone , you can adjust the mentioned meals to suit your timetable.
Hi Shirin ,
the above mentioned diet plan will really help. try it for a month and see.
Hi mam ,at present I am 20 years old and my weight is 56 kgs .and 5.6 is my height mam.I am going to gym daily.on doing exercises I am losing weight .one month back my weight was 66kgs mam,but now its 56kgs.Mam,my question is “can I gain weight having diet only with fruits all the day”. Is it possible???? If it possible,will you help me mam?
Hi Vamshi ,
firstly losing 10 big kgs in a month that too unintentional is not a healthy sign . so before you seek ways to gain back the weight , you should first consider seeing your physician to know what is wrong with your body and only after the check up and with a diagnosis you can help yourself better.
iam 14yrs old my weight is 32 kg please help me tell how i gain 20 kg moe
follow the diet and tips mentioned above
hlo iam 15 years old and my weight is 30 kg my height is 5 feet could u please re comonded me a diet plan iam hopelesss plzzzzzzzzzzzzzzz
Hi ,
Diet plan is mentioned above an has helped many , im sure it will help you as well if followed properly.
This is in reference to my previous msg dated 22Nov15.
Sorry I missed to point out something. I am now 58 Kilos. I want to increase atleast 2 kilos more. At the same time, I should keep my colories in tact it means my sugar level should not get increased due to intake of more food, please note.
yes sir , all the points kept in mind.
I am a diabetic and my age is 61. I have one stent and one more block that call it lad at 60pct. My office hours bet 7am and 2pm. I will reach home at 2:30pm. I take 2 cups of Ragi poridge or Oats Poridge. In that poridge I mix 2 wall nuts, 4 bathams plus Corriander & Kadipatha (i grided them and mix with poridge) at 7 am, at 10 am I take some boiled veg and 1 pm 2 chappatis with 1 cup boiled veg. 4pm, 1 cup D-protein drink (with skimmed milk) 5 pm 1/2 a cup dal and 7:30pm 4 idlis with chutney and 9pm 1 cup skimmed milk and go to bed.
whether this is ok. Ramabadran
Hello sir ,
yes the mentioned diet is ok, but you need to increase more milk in your diet . this will also help in gaining weight . you can have ragi porridge 2 times a day , once in the morning and once after coming back from office. bedtime with milk you can include 4 almonds again at night .
Hi Ma’am,
First and foremost a very big thank you for helping so many people out here. Really hats off to u for replying to each and every comment posted here. Ma’am I desperately need ur help. I’m 30 years old 6 feet tall and weigh 59 kgs. In the past I’ve tried gyming and diet plans but made very little to no gains. The issue was that whenever I would gain a little I would get a cold or cough n lose it all. After doing this on and off I lost hope. I’m not able to digest properly so I guess my body can’t absorb all the nutrients plus I have a very fast metabolism which adds to it. I’m now really fed up of being called thin all my life. I seriously want to gain weight and muscle mass quickly. You are my only hope and I promise I will follow whatever u say to the T. Could you please suggest something so I don’t get colds often n plus something for my extremely fast metabolism. Also could you please recommend a diet plan, the best weight gaining supplement for me and how many days in a week should I exercise (exercise schedule if possible). I know I’ve asked for too much Ma’am but I feel the positive vibes from you and you are my only hope ma’am. Looking forward to your reply.
Hi, 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 – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://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.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
1] ue lemon a lot , or use amla juice to increase immunity. exercise 5-6 times a week .
Hello ma’am.i am 22 year old and my height is 5feets and weight is 36 kg.i want to gain at least 10 kg.i don’t eat much.Please recommend me a diet plan.
Hi Shalini,
The above mentioned diet plan can be followed.
Hii Mam
I am 6 feet and 3 inch height and weight is 85 kgs.
I am interested in bodybuilding could you suggest me high protein diet plan.
Hi Ajay ,
we are posting an indian diet plan for body building very soon on the website. please keep reading, and you ‘ll get a detailed diet plan . till then here is something that would help –
https://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
Hi payal
I’m 20 years old my height is 5’3
I eat a lot but still no change in my body… I want to get chubby…. n also want to gain height…what should I do??
Hi Sara,
Gaining height at this age is not possible , the growth phase is over now . are you exercising? you have not mentioned your weight . aerobic exercises help in getting to ypour ideal body weight .
hiii buddy
this is harish ,before 3months my weight is 63,i am suffering frm jaoendies now wright now my wt is 56 kgs pls gave me solution to fain my wt
Hi Harish ,
when was the last time you checked your liver profile , please provide the reports . treatment for weight gain in case of jaundice is different than in general case , your carb intake should be high and proteins need to be monitored.
can i eat banana in winter season ?
if you already do not have cough and cold , you can eat banana.
My height is 5’11 nd my wieght is 61kg what should i do to increase my wieght.pls maam suggest me how i increase my wieght
folow the above mentioned diet plan along with strength training .
Hi Payal
I m 25 now, But my weight is around 56 only and 5’9” height. I am trying to increase weight but it is not gained :(. The problem is working in IT – Shifts includes night also. Can you suggest me some good and quick weight addition as my parents started looking for bride.
Even I hate myself bcz of so lean and same age boys are looking good :(
Thanks in advance!
Hi, 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 – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://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 payal,
i am around 5″10′ tall. weight is around 65. Have a daily gym routine since last 2 months. can i follow this diet as i am gaining. are 3000 calories enough. if not then what should i include or reduce from this diet plan
Hi Lucky ,
depends on what is yur current calorie intake . 3000 calorie is something that is manageable by body , beyond this its a bit hard.
Hii sister my name is krishna…I looks very very thin….my height is 5.7….age 17 running….now can I go to gym….please suggest me
Hi Krishna,
Yes ofcourse you can go to gym .