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You are here: Home / WEIGHT GAIN / Indian Gluten Free Diet Plan For Weight Gain

Indian Gluten Free Diet Plan For Weight Gain

Last Updated on June 21, 2019 | RD, Payal Banka (Registered Dietitian) 17 Comments

Many Indians are unable to tolerate gluten in their diet in any form. Medically it is termed as the Celiac disease. Gluten intolerance causes weight loss in many individuals, and they get even more confused about what to eat and what to avoid to gain weight. Hence we decided to provide this Indian Gluten Free Diet Plan For Weight Gain to our gluten intolerant Indian readers.

Indian Gluten Free Diet Plan For Weight Gain

Image : Copyright: xamnesiacx / 123RF Stock Photo

 

Research has shown that going gluten-free brings about a remarkable change in a person’s weight. Many people use Gluten-free diets for weight loss and easily lose weight. While those who are gluten intolerant lose weight naturally and struggle to gain weight. They do not have any other option other than eating a gluten-free diet.

Apparently, going gluten-free interferes with the supply and absorption of nutrients to their body. This might be attributed to the fact that a person has to restrict various grains in their diet. It has also been observed that many people who suffer from celiac disease restrict themselves a bit too much and thus are unable to gain weight. Either people are not aware of the wide variety of foods that they can still eat or they choose to eat only a few selected types of foods. Some people may even become underweight as their gut takes more time to heal. In such a scenario, they need to take certain steps to take care of their health and gain some weight.

Indian Gluten Free Diet Plan for Weight Gain

Here is a 3000 cal Indian gluten free diet plan for weight gain.

Food ItemAmountCaloriesProtein (gms )
Early Morning
 Milk  (Add 2 tsp skimmed milk powder ) 1 glass 250 8
+Egg whites or Banana2 or 2110 or 808 or 1
+ Soaked Almonds10 gm (6-7 pcs)503
Breakfast
Vegetable stuffed paratha, Curd23506
1 cup1006
Or  Masala Dosa, Sambar, Chutney2, 2 cups,1 spoon
200+100+503 + 6
Or  mung dal chilla (pan cake ) with paneer stuffing2  2508
 Or Omelet +  jowar roti2 eggs + 2 rotis160+3008 +4
Mid-morning
Groundnut chikki / Dry Fruit chikki3-4 pcs1508
Roasted Soybean / Almondshandful1507
Lassi1 glass1506
Lunch
Sprout salad1 cup1006
Or chicken soup1 bowl1006
    
Ragi roti / jowar roti / bajra roti2  (medium with ghee)2003
Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottlegourd/ ridge gourd/ brinjal etc)2 cups1501
Dal / legumes (soybean / moth/ mung etc)1 cup1505
Rice / biryani / pulav (veg / non veg)1 cup1502
 Evening
Tea / Coffee1 cup1001
Ragi / jowar /bajra Cookies / gluten free cookies41002
Mid-evening
Groundnut chikki / DryFruit chikki3-4 pcs1508
Roasted Soybean / Almondshand full1507
                                                    Dinner same as lunch75018
Late night
 Milk  (Add 2 tsp skimmed milk powder ) 1 glass 250 8
 Banana 2 80 1
+ Soaked Almonds10 gm (6-7 pcs)503
 TOTAL–321095

 

Please Note:

The above mentioned Indian gluten free diet plan for weight gain is a general plan for a gluten intolerant Indian. If you have any additional medical issue, please check with your doctor before following this plan.  Make sure you are not allergic to any food mentioned above in the plan before you start following it.

 

 Tips to Gain Weight while Eating a Gluten-Free Diet:

  •  Look for alternatives :

Check with your doctor about the alternatives that are available to you and include them in your diet. Even if you cannot eat wheat and many other grains, you still have various other options such as Buckwheat, Quinoa, Oats,  Millet, Corn, Ragi, Jowar, Bajra, Brown rice, and Amaranth. These grains can not only fill your tummy, but they can also supply your body with all the required nutrients and calories. These grains might not feel nice on your palate initially but gradually your tongue will start liking them and you can try different combinations to make them interesting and delicious. After all, you must remember that your gut will remain healthy only if you consume foods that are free of gluten.

 

Gluten free indian diet plan for weight gain

Image : Copyright: mikifinn / 123RF Stock Photo

  • Eat lots of dried fruits and nuts:

While you’re on a gluten-free weight gain diet, you can eat lots of dried fruits and nuts. Loaded with antioxidants, dried fruits are gluten-free and they also contain lots of healthy calories. You can eat a handful of assorted nuts and dried fruits like almonds, cashew nuts, raisins, walnuts, and pistachios. In the summers, it is advisable to soak the almonds overnight and eat them in the morning after peeling them. This is because almonds generate heat in the body and if you eat them without soaking in summers, you can have an upset stomach and it may also cause acne. Moreover, the peel contains tannin which interferes with nutrient absorption.

Indian Gluten Free Diet Plan For Weight Gain

  • Eat a calorie-rich diet:

You need to eat a diet which supplies you with extra calories. Up your calorie intake by at least 500 calories per day. You can do this gradually. Some gluten-free foods that can help you to gain weight include corn chips, peanuts, ice cream, cheese, juice, hummus, and milk. Other foods that you can eat are eggs, chicken, fish, potatoes, legumes, soy, cassava, sorghum, avocados, and arrowroot since they also supply a significant amount of calories. It isn’t difficult to find gluten-free foods in supermarkets. They are flooded with various gluten-free foods. You can easily find pasta, bread, crackers, pizza base, cereals, burger buns, cakes, muffins and pancakes that are gluten-free. You can cook food in olive oil since it helps to add calories to the body. Salads dressed in olive oil are not only healthy; they are also calorie rich if you make it likewise and taste extremely nice.

Indian Gluten Free Diet Plan For Weight Gain
Image :Copyright: tan4ikk / 123RF Stock Photo

  • Prepare your favorite dishes with gluten-free foods:

Many people suffering from the celiac disease complain that they can’t eat their favorite foods and so they stop eating. They eat a very limited quantity which not only decreases their weight but also makes them malnourished. This is an incorrect practice. Firstly taste isn’t as important as obtaining the required amount of nutrition, so it’s very important to take proper meals. Secondly, one can easily prepare all the foods using gluten-free ingredients. You can easily find multi-grain bread and other gluten-free baking ingredients at the local grocer’s. There are hundreds of delectable gluten-free recipes available on the internet, which you can easily prepare at home.

Grains / Cereals  allowed in Indian Gluten Free Diet Plan For Weight Gain

Rice (All varieties, Red or Brown or White )
Jowar
Bajra
Sago
Amaranth
Arrowroot
Ragi
Buckwheat
Cornstarch
Potato Flour
Guar gum
Tapioca flour

You need to practice the following points while following this Indian Gluten Free Diet Plan For Weight Gain.

A word of caution :

  •  Eat only healthy fats:

In an effort to gain weight, you may consume fats but keep away from unhealthy fats such as saturated fats and trans fats. These fats are very harmful to the body. They increase your cholesterol and also increase the chances of contracting heart disease. Trans fats and saturated fats are mostly found in fried foods so avoid those. Whereas peanut butter is really healthy if you are not allergic to peanuts

Indian gluten free diet plan for weight gain
Image : Copyright: nikkytok / 123RF Stock Photo

 

  • Avoid processed foods:

Most of the processed foods that are available in stores contain gluten and they also contain unhealthy fats. While purchasing gluten-free products, make sure they are not processed. Not only are they harmful to your gut but also for your heart. If you’re unsure about the ingredients that are listed on a product, check with an expert or consult your doctor before buying it.

  • Be cautious while eating out:

Although most fast food outlets and restaurants will be out of reach for a person following a gluten-free diet. Not all restaurants offer gluten-free foods but there are many who take great care to serve their patrons dishes that are absolutely gluten-free. You would need to be extremely careful when you go out to eat. Choose dishes that don’t contain any grains/flours, especially while ordering dishes like grilled chicken and meats. It is better to avoid sauces or any foods that are fried since they might have used the same oil for frying foods that contain gluten. You can have dips such as hummus or those that are made with hung curd and vegetables. Make your chef know about the restrictions in your diet so that he can prepare food for you accordingly.

You May be interested in reading –

  • How to gain weight while living in a hostel
  • How to gain weight while working in a night shift
  • Tips on gaining weight easily 
  • Post workout nutrition
  • Pre-workout nutrition 

 

Eating a gluten-free diet should not stop you from living your life to the fullest. Eat as much as your stomach yearns for and be happy. You need to be stress-free to gain weight. Hope our Indian Gluten Free Diet Plan For Weight Gain helps you in achieving your health goal. All the best.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Reader Interactions

Add your comment

Comments

  1. Prachi

    September 11, 2021 at 2:57 pm

    Hello mam this is prachi recent I have came to know that I have celiac disease I follow this diet plan with in two day
    I will definitely share my experience with u now my weight is044 I have to increase 10 k.g

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 19, 2021 at 10:31 pm

      Hi Prachi , sure .. all the best !

      Reply
  2. Goutam Mukhopadhyay

    March 15, 2019 at 8:28 am

    i m 44, taking tetan40 for BP, thyrox37.5, for thyroid. pl send my suitable duet plan to gain weight. now I m 6feet with 65 kg . male.

    Reply
    • Sandip

      September 22, 2020 at 12:03 pm

      Is this diet helpful for 14 child?he is suffering from celiac disease…

      Reply
      • RD, Payal Banka (Registered Dietitian)

        September 23, 2020 at 6:24 pm

        yes.

        Reply
  3. Gagan

    July 25, 2018 at 4:50 pm

    Hi Payal
    Thanks for helping us, I will try to follow this diet plan. If I will eat once in morning time as a breakfast does it helps to gain weight?
    Thanks

    Reply
    • Payal Banka

      July 25, 2018 at 6:37 pm

      Sorry i did not understand your question … what do you want to eat for breakfast to gain weight ?

      Reply
  4. Anisha Roy

    July 8, 2018 at 10:36 am

    Actually, i am lactose intolerant too.
    So should there be changes in the above diet?

    Reply
    • Payal Banka

      July 8, 2018 at 1:17 pm

      Hi Anisha ,

      Yes please replace milk with soy milk or almond milk . And curd if suitable can be takes or else avoided. replace paneer with tofu .

      Reply
  5. pooja b

    May 14, 2018 at 3:00 pm

    Hello..i am diagnosed with celiac disease.i was 59 and now i am 51..i m totally confused what to buy and what to eat.please help me to gain weight and what food i can eat.

    Reply
    • Payal Banka

      May 16, 2018 at 3:28 pm

      Hi Pooja ,

      the above menioned plan has helped many readers . try to follow it and see, you will get benefitted.

      Reply
  6. Sourav

    April 27, 2018 at 1:41 am

    My age is 23 height 5.5″ Weight 46 kg i can gain my weight please do you can a suggestion? how can get gain my perfect weight

    Reply
    • Payal Banka

      April 28, 2018 at 4:06 pm

      Hi Sourav,

      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 – http://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 – 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.

      Reply
  7. sharad

    March 25, 2018 at 7:57 pm

    very nice information. I am gluten sensitive. I lost few kgs over last few years. My weight is 64kg. I want to gain 3-4 kgs. Kindly advice me. I recently started gluten free diet. My age is 48.

    regards

    Reply
    • Payal Banka

      March 25, 2018 at 7:58 pm

      Hello Sharad ji ,

      Thank ypou for reading at Dietburrp . the diet plan mentioned above and the foods mentioned in the diet plan will help you in gaining weight . Do try the plan . and if you face any problem , let me know , i will try to help you 🙂

      Reply
  8. ranjna

    January 23, 2017 at 12:35 am

    i am a celiac disease patient. and my weight is so low. it’s only 32 kg. I’ve been gluten free for last 3 years. I’m frustrated. i want to gain weight but unable to gain. please help me if you can.

    Reply
    • Payal Banka

      February 28, 2017 at 5:24 pm

      you can use the plan mentioned above

      Reply

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