Indian Gluten Free Diet Plan For Weight Gain

Food Item	Amount	Calories	Protein (gms )
Early Morning
Milk  (Add 2 tsp skimmed milk powder )	1 glass	250	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, Curd	2	350	6
	1 cup	100	6
Or  Masala dosa, Sambar, Chutney	2 , 2 cups,1 spoon	200+100+50	3 + 6
Or  mung dal chilla (pan cake ) with paneer stuffing	2	250	8
Or Omlette +  jowar roti	2 eggs + 2 rotis	160+300	8 +4
Mid morning
Groundnut chikki / Dry Fruit chikki	3-4 pcs	150	8
Roasted Soyabean / Almonds	handful	150	7
Lassi	1 glass	150	6
Lunch
Sprout salad	1 cup	100	6
Or chicken soup	1 bowl	100	6
ragi roti / jowar roti / bajra roti	2  (medium with ghee)	200	3
Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottlegourd/ ridgegourd/ brinjal etc)	2 cups	150	1
Dal / legumes (soyabean / moth/ mung etc)	1 cup	150	5
Rice / biryani / pulav (veg / non veg)	1 cup	150	2
Evening
Tea / Coffee	1 cup	100	1
Ragi / jowar /bajra Cookies / gluten free cookies	4	100	2
Mid evening
Groundnut chikki / DryFruit chikki	3-4 pcs	150	8
Roasted Soyabean / Almonds	hand full	150	7
Dinner same as lunch		750	18
Late night
Milk  (Add 2 tsp skimmed milk powder )	1 glass	250	8
Banana	2	80	1
+ Soaked Almonds	10 gm (6-7 pcs)	50	3
TOTAL	–	3210	95

 

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, 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.

 

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• 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. More over , the peel contains tannin which interfere with nutrient absorption.

• 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 significant amount of calories. It isn’t difficult to find gluten-free foods in the 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 like wise and taste extremely nice.

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• 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 breads 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
Amranth
Arrowroot
Ragi
Buck wheat
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 for 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. Where as peanut butter is really healthy if you are not allergic to peanuts

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• 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 for 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 , specially 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 .