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
Hi,
I’m a 15 year old boy. I think I’m quite underweight as my height is 6 feet and a half inch but my weight is just 56 kgs. I go for basketball for 3 hrs daily (QUITE INTENSE).
Can You please help me to gain weight because my diet is quite good as compared to my friends but nothing helps for me.
Thanking you in advance.
Hi Ayush,
this may be due to high metabolic rate. try following the diet plan (specific food item mentione in the plan above )
Hi Payal,
I m 33 yrs old male has lost my weight due 2 viral influenza at present I m weighing @55 kg and height around 6 feet and has habbit of chewing tobacco during working hours can ur abv mentioned diet plan will help me to gain weight
Hi Lalit , it will definitely help you. also try to do some strength training exercises , it will help to restore your stamina and immunity
Hi
I’m 19 years old and my height is almost 6feet and weight is 55kg so I want to gain weight approx 8-10 kg so can you plz tell me what should i do.
you can refer to the plan and tips mentioned above
hye payal !
I am aishwarya , I am 24 year old my hight is 5.1 and weight is 37 , what type of stuff I will do to increase my weight by 50 kg. pls give me some advice to recover faster
check this – https://www.dietburrp.com/how-to-gain-weight/
I am a skinny boy .how can I gain weight.
you can try following the diet plan mentioned above
Hi I am 42 and my weight is 60.
Advise if I need to gain weight what diet should I do
diet is mentiond above , you can try that
Hi,
My height is 5″2 and my weight is 45. I m 25 years old. I m of 55 kg in 2014 but due to stress n tension i loose 10kgs. Now i wann to gain weight but nothing helps me out. Please suggest me something to get back to 55kgs.
Hi Simran,
Hi Simran , the best way to gain weight back is to live a stress free life . you can try the above mentioned diet plan. and follow the tips mentioned here – https://www.dietburrp.com/how-to-gain-weight/
Hello mam I am rishav eating handful almonds 2 times a day in summer are good for my health ?
Some people are suggest me its too warm. So can I eat it?
Hi Riahav,
dont worry , you can have soaked almonds , they are healthy and will help, despite of season.
my age 27 and weight 53 and i am pure vegetarian so please suggest me daily chart for weight gain and muscles power.
Hi Kunal , you can follow the vegetarian options mentioned above in the article.
if you want to gain on the muscles , you can check this diet plan as well –
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hi I m now 19 years old or my weight is 53kg and my height is 6 ‘3″ so acc to height my is 70 kg above so plz u can 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.
I’m a 15 year old boy and 5’11” tall and just 52 kgs…..I’m consuming lot of calories than what you have prescribed but I cannot able to gain more than 5 kgs and shedding the gained weight the very next month…can you say some tips for a easy weight gain.
Thanks!
Hi Sailesh ,
are you also doing exercises ? strength training is very important. its good that you are consuming good calorie . you cab tru the above mentuoned plan along with strength training to gain weight .
Hi Payal,
Hope you are doing well.
I have go through this diet chart and it seems so perfect to gain weight. However, I have one query that how could someone take care of his diet routine, when he or she is staying as paying guest? Could you please assist in that situation or any diet plan that can help to gain weight, while staying alone. I have joined Gym last week. However, only fruits and shake I count as useful and energetic. However, rest of other diet seems normal.
Please assist.
Warm Regards,
Amit
Hi Amit ,
Luckily, we are almost done writing an article on weight gain for indian bachelors / hostelites. we would be publishing it very soon . please come back to dietburrp to raed your answers there. it wil be posted by this week. :)
Hi, I am 28 yrs old femail. Its been 3 yrs I got married. Now I have a thought that next year I should plan to conceive. I am bit worried. As my body weight is 47/48. But I look too slim. I am 5.2 Inch in height. Want to increase body mass and a bit of weight too. Moreover, I feel feverish a lot of time bit tiered in the evening and legs pain and all. But If I consult a phy doct all reports are fine. So can you please address me something…
Hi Ridhima ,
i think you are in the right weight . dont worry to gain . yes , but if you plan to conceive and looking at the health problems you have mentioned , you need to increase protein intake . you face the mentioned problems if you body is deficient in vitamins too . hence basically you need to consume a healthy nutritious diet. dont aim at gaining weight , but aim at becoming healthy and increasing stamina.
the food chart mentioned above is very high in protein and vitamins . so lok at the prescribed food items , and dishes and try to consume them in a quantity that you are comfortable in eating. this will solve your problem.
Hi Payal,,
In other site I can read soaked almonds helps you lose weight..but you have listed in weight gaining ingredients.. Could you please correct me if am wrong.
Hi Raja,
no food will directly help in losing weight or gaining weight. foods like almonds perform dual function. we give them in weight loss to make sure that despite of the low calorie diet the person would eat, he should not become deficient in nutriiients. almonds also help in increasing metabolism . so you can use this quality in both ways . Hence you cannot label soaked almons as weight loss or a weight gain food . but it is a healthy food , full of proteins and amino acids , that helps in reaching your health goals whether weight gain or weight loss.
Hi, my height is 5’2inch and my weight is 43kg I want to gain weight I am vegetarian.. In office time I am not able to maintain my eating habits.. Will you please advise how can I gain weight naturally.
Hi Monika ,
for office times , you can carry nuts / dry fruits / dry fruit or groundnut chikki or even laddoo. or store them in a container and keep in your office drawer / locker . so midmeals can be used . and at home you can use the food item mentioned in the plan.
Hi i am 5ft 3in and 45 kg male i am dying to gain weight please suggest me with a diet plan to gain wait
you can folow the above mentioned diet
I am 14 year old . My height is 5 feet and my weight is 31 kg but my weight should be 45 kg . My height is the shottest in my class . My weight is also less . How to increase my weight and height
Hi Abhay ,
dobt worry , you are in the growing age , your height would increase. indulge in sports like swimming , cycling and skating. games like football and basket ball will help too. wear half pants . and for weight , eat the food items mentioned above in the plan .
. I am 14 years old and my height is 5 feet but my weight is 31kg . My hight is the shortest in my class and my weight should be 45 kg how i can increase my weight and height.
Hello Payal,
My name is Suumit, 6 ft and 59.3 kg. According to BMI calculator my weight should be around 79kg. I am pure vegeterian and I don’t know which diet plan should I follow.
Could you please suggest me some veg diet for weight gain?
Looking forward.
Hi ,
you can use the above mentioned diet plan.
There are generally 100 calories in medium to large banana, and you mentioned only 40 there.
Hi Ankit ,
its 40 – 50 calories in 1 small banana. the calories mentioned in the chart above for foods is based on the IDA standards.
Hi ma’am,
I am Abhimanyu Aeron,my height is around 6’2 and my weight is 80 kg.I have just joined the gym,and I am a little concerned about my diet.Can you please help me with my diet plan,how many calories and meals should I take in a day?I will be very grateful for your help.
Hi Abhimanyu , check this –
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hello Ma’am, I am 24, 5ft 7 and I weight only 50kgs and have been trying to gain weight since a long time. What should I do in order to gain weight? The plan mentioned above is amazing but I have just started work and i cannot follow this plan. It would be nice if you could help me out here. Thank You
Hi Kevin ,
If you cannot folow the above mentioned plan as it is, then try to eat the food items mentioned in the plan on your convenient timings . check this article here – follow the mentioned tips – https://www.dietburrp.com/how-to-gain-weight/
Hi Payal,
I do have a bit digestion issue.
I think I have a bit weak liver.
But I wanna gain weight. Whenever I go to gym I feel a bit weak.
Can you suggest any protein supplement which will b good for liver and that can complete my daily nutritional needs.
My diet:
After gym- 2 Roti+ 1 bowl(arhar dal+sabzi) + 350 ml milk with protinex
Lunch: 4-5 Roti with 1-1 bowl(arhar dal+sabzi)
Evening: 2 eggs+corn and one Apple
Dinner: 5-6 Roti with sabzi
Please help.
Hi Ravi ,
You need to increase the inbetween meals. please add some nut and dry fruits . banana will help too. if liver is weak, please get yourself a proper tonic prescribed from a doctor. it will help in weight gain and liver correction too.
Hi payal,
As per my previous question……can u plz suggest any protein supplement which is right for the digestion.
I think I need supplement to complete the daily required nutrients.
if you are into gym you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
if not , you c an try ensure protein powder
hi mam am 22 yrs old height 5 feet bt weight 35 am appling govt job bt that job required 50 kg interviwe is in april 05 know i required menimum 10 kg in one month plz suggest ME ANY MADICINE OR light food plz
You csn follow the diet plan mentioned above.
Namsate mam .I am Krishna gopal my height is 6 foot approximate and my weight is 53 kg how to gain weight mam plz give a best diet plan
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.
I am 19yr old my weight is 53 kg i want to increase my weight to 60kg,and also my digestive system is weak plz tell what should i do??
Hi Rahul ,
for digestive system , its best to meet a doctor and get a good tonic prescribed for you. this wil increase your appetite and will help in weight gain as well.
I am 19 yr old my weight is 53 kg i want to increase my weight to 60 kg,my digestive system is weak plz tell what should i do??
forgot to mention that you can follow the diet plan mentioned above,
hello dear maam
i’m akash, 25 yr n 5’9″ -hight, weight only 49 kg i’m very upset bcz of my weight plzzzzzz help me, from 2-3 days i’m feeling sooooo insulting bcz of my weight, sooooo plzzzzzz help me maam
Hi Akash , please dont feel down and depressed . you need to workout . you can folow the diet plan mentioned above , or this one wil help too – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hi, i’m nibir. My hight 6fit and I’m 25 years old. My waight is 55. So i need to increase my waight. I live alone. My maid come twice a day. I also suffer with gastric. Please show me the way. Thanking you.
Hi Nibir ,
it wil be hard to follow any high cal diet plan if you have gastric issues. its best to first consult a doctor and get a good tonic prescribed . this will improve your digestion and your appetite which will lead to good weight gain . you can then join a gym do aerobic exercise and strength trainibng and folow the plan mentioned above.
because you live alone , you can check the food items mentioned above , and get them made at once . use more of easily available and no cook stuff like dry fruits , nuts , chikki and fruits like banana. milk and some protein powder will do the needful.
Hi mam Myself vinay who is 22 years old. My weight is 45 kg and height 6โ1โณ.I want to increase both weight .please help me how I increase weight..
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 mam i am sunil i am 6 feet height and the weight is 69 kg.. what is the proper weight for my height and i need to increase another 10 kgs i am working out daily at home so kindly need a solution for increasing weight
thanks
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.
I am sathya.my weight is 40. Height i don’t know.my weight increase in 5kg in one month pls rly mam
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 mam! I’m kiran ..im 19 years old ….my weight is 70 kg. And my height is 6’3 ft. i think im in underweight…..i need to gain weight soon… so pls help me..i want to gain 6 to 8 kg in 3months…..
you can use the above mentioned diet plan kiran .
Hi I am 162 cm, 64 Kgs, i’m trying to increase weight and gain body mass.
My food chart is:
Morning: Banana before work out, after work out Oats with Banana and Almonds like Oat Meal. Lunch: i take Rice with Chicken and 2 boiled eggs. Evening: Spinach Soups.
Dinner at 9.30PM: Sprout Salad/Veg Thalli with 2 boiled eggs alternatively. Late Night 11PM: 1 cup of Protein Milkshake. I drink 2 litres of water everyday.
Is my food chart okay? to increase my body mass and weight? or is there any thing i need to take additionally? please advice.
Thanks.
Hi Karthik ,
the plan seems ok , but you need to further increase the calorie cOntent, you can use the food items mentioned above in the PLAN
Hi..
I’m 21yr old height 5’11 n waight 65kg.. i want to increase my waight .. plz hlp ..
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.
Hello im ankita im 38 kg im not gaining my weight nor im lossing i tried all things but its not working i wnt to gain weight
Hi Ankita ,
is your appetite good ? are you exercising ? try woring out. do 20 mins aerobic exercises with some strength training exercises. this will help also follow the diet plan mentioned above .
hi i am gagandeep 16 yrs old and my weight is 48 kgs height is 5ft 4.5inch. how much weight will be gained if i follow the above diet plan
you can gain 2-4 kgs in amonth if you follow the above mentioned plan with appropriate exercises.
Hey, payal i am 21 year old and my height is 5.9 and weight 54kg i’ll try many thinks for gain weight but can’t see any improvement. and i also don’t think that i digest my food completely…. can u please guide me.
Hi Pawan ,
in that case please see a doctor. they generally prescribe tonics that improve digestion and liver functions . this leads to increase in appetite and absorption of nutrients from food also improves . over all leading to good weight gain.
Hi,
I’m Muhammed, 35 years, 178cm, and 45kg :(
I want to gain my weight, I’m from Kerala and living in a Gulf Country, please help me to gain weight by having Kerala + Arabic Food, also help me to choose right exercise to maintain health (without loosing my current weight).
Thanks & Regards,
Muhammed.
Hi Muhammed ,
sorry i dont have any cuisine specific weight gain plans yet , but wil work on it and get back to you. meanwhile you can refer the plan above and check the items that suit you.
i am 23 year old boy having weight of 56kg and height of 170cm. i request you to give me suggestion for gaining weight as well as, maintain the good health. i am not gym going person, but if is it necessary? suggested me.
Hi Kamal,
basically strength training workouts help in gaining muscle weight. hence we stress on gym . you can do some strength training exercises at home as well. check the videos on you tube . you will find a lot of home exercises. along with them you can follow the diet plan mentioned above for gaining weight
Hi ma’am
M reena my age is 21 and height 4′ 11″ and weight very low just 36 kg . I am very skinny
I want to tell u that i can’t eat more food
Its like m very much hungry but when it comes about eating i dnt eat much
Not even two meals a day
Due to busy schedule can’t follw the diet plan .
And i don’t even do some exercises .
Please help me gain weight
Hi Reena ,
your answers are all mentioned in your question. please start doing exercises, and please start eating well to gain weight . follow the diet mentioned above . you can change the quantity as per your suitability.
hi i am sunil height is 6 but weight is only 68 i want increase my weight upto 80 kgs.doing workouts daily at home only.give me a diet plan in south indian food menu.to increse my weight .i hope you guys help me soon..
Hi Sunil ,
sorry , we dont have cuisine specific weight gain diet plan as yet , will work on it and let you know
I think its not at all possible for a thin (less apatite) person to eat so many times and in that much quantity. Ma’m suggest that routine which is possible for a person who is underweight and not over weight. How can someone eat 8 times in those heavy quantity? Baseless but i respect your effort.
Hi Alok ,
as mentioned in the plan , it is a 3000 calorie diet plan. so to eat so many calories you have to divide it accordingly in small meals to avoid stomach upsets . the detailed break down of calories is also mentioned for your convenience. with a little maths , you can choose your food timings , and the food items from our chart and see how much calories you can possibly consume. if you consume 800 calories more than your current routine . you will gain good weight. if you find it hard to do , you can hire a dietician to do it for you.
Hi mam
I was 58-60 kgs after giving birth to baby. And now after 2.5 years M loosing my weight fast. Lost all breast, hips fat and also all charm of my face.M 54 kg now. I am a hypothyroid patient which was detected in pregnancy.
Hi Nivedita ,
you havent mentioned your height , but anyways , try to folow the mentioned food items in the above chart . the diet is full of proteins and other nutrients that would return your glow and help you gain 3-4 kgs as well.
is their any connection between genetics and weight gain
yes there definitely is.
Hi mam
I am 5’4 and weight 54 kg n 26 year old. I need to gain weight and build muscles. Please guide me how can i become healthy. I do littlebit exercise but never joined gym.shud i join gym?
Hi ,
Yes ypou can join gym . it will really help . building muscles without strength training exercises is very very difficult. while you do that , you can follow the diet mentioned here – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hello mam ! I’m 22. My weight is 58 kg & height is 5’9″. I’m a cricket player and I do pace bowling. I have started working out, mainly for my arms, shoulders & legs. My fitness trainer advices me to take protein powder, which is not to be taken as some people say. Mam I’m very confused. I want to make strong body fitness for my game, without using protein powder. Please help me.
Thanks.
Hi Shivam ,
protein powder wil help you gain fitness, stamina and endurance . i think you should go for it . dont worry , protein powders like ensure will be good for that.
My self melba,am 24 years old but my weight is 35 kg only,please help me ,how to increase my weight
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.
Thanks for nice veg diet post to gain weight.
Here My lunch and dinner includes wheat balls(jolada mudde) or chapathi or jolada rotti,so please tell me How can I manage my weight gain with these meals in lunch + dinner time.
please also mention their calorie count.
Hi Lingaraj,
1 regular size jolada mudde is equal to 1.5 chapati . so calories can be adjusted accordingly.
Hello Payal,
I am 5’9″ and weight 67kg. I want to gain mass and build muscles. I tried to join gym but whenever my i start working out seriously as my appetite increases like hell. My stomach becomes blast furnace and whatever i put in does not suffice my hunger. On top of it there is a major problem that I eat for my tongue but not for stomach. what I eat has to be tasty and spicy. I think I am addicted to chillies. I dearly need a good food chart from you to gain 5-6 kg in a month. I do live alone and my maid comes just twice a day. kindly help me considering my situation. I wanna weigh 80kg in 3 months, pls pls pls help.
Hi Amar ,
Its good that you have a good appetite . if you live alone, you can then stock up on things that can be stored for long enough . gett laddoos, chikki, rosted nuts and stock them . if gym suits you , please start working out . take protein supplements and feed fuel to your muscles. follow this diet plan –
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
hello payal
my name is gaurav im 24 yrs old my weight is 52 what can i do for uplifting weight
Hi gaurav,
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 mam Myself Deepak kumar who is 18 years old. My weight is 43 kg and height 5’1″.I want to increase both weight and height.please help me how I increase both.
Hi Deepak ,
I am afraid , i cant help you in regards of height . for increasing weight , you can follow the above mentioned diet plan . do exercises. they help in both weight gain as well as height gain .