3000 Calorie Indian Weight Gain Diet Plan (7 Day Weight Gain Diet PDF)

Last updated on October 29, 2021 | RD, Payal Banka (Registered Nutritionist) Leave a comment

We all have that one friend who has an insatiable appetite and still stays slim. We always wonder where all this food is going? Few people have a very high metabolism that uses all of their food. Sometimes people just want to gain weight to gain muscle mass or to recover from an illness. Here is a 3000 Calorie Indian Weight Gain Diet Plan (7 Day Weight Gain Diet PDF to Download).

How can you gain weight?

Immediate weight gain can cause certain side effects, such as gas, stomach upset, or fluid retention. Foods high in fat or carbohydrates can cause health complications such as high blood pressure, diabetes, dyslipidemia, or heart problems. 1 – 2 kg per week. Gradual weight gain should be the goal.

Weight gain tips

• Avoid water before meals
• Eat Frequently
• Eat nutritious foods
• Use large portion sizes
• Consumption of whole milk and its products
• Get enough sleep
• stop smoking

Indian diet plan with 3000 calories for weight gain

(embed) https://www.youtube.com/watch?v=yCLhTf7ygy0 (/ embed)

Weight Gain Food List:

Grains are a source of carbohydrates. They help add mass, calories, muscle growth, and weight gain. It also provides glycogen, which is used as energy for the body. These include whole grain cereals, millet, whole grain bread and pasta, granola bars (sugar-free), etc.

Dals and legumes provide a good amount of protein that help add bulk to the body. With the right amount of carbohydrates and weight training, they will add weight. Use legumes, sprouts, dals in various recipes to add nutritional value.

In addition to protein and fiber, nuts and seeds have a high fat content. Taking the right amount helps in healthy weight gain. The nuts contain omega-3 fatty acids that help reduce inflammation while exercising. These nuts are high in calories and can provide high calories in small amounts. Try to include these nuts and seeds in most recipes to increase the calorie content of the recipe.

Milk has an ideal macronutrient composition for weight gain. You can consume double strength milk by adding skimmed milk powder to the milk to make it more nutritious. Milk consumption after exercise gives the best result. Whole milk paneer or cheese in the right amounts can also supplement weight gain.

Poultry, eggs, and fish are high in protein and help increase muscle mass in the body. Fish also contains high quality omega-3 fatty acid, which is cardioprotective. Animal proteins are easily absorbed by the body and support weight gain.

Fruits and vegetables don't add extra calories, but they do add color to the food. They cover the need for vitamins and minerals. Try adding starchy vegetables like potatoes, sweet potatoes, and yam to your diet. Fruits like banana, sapota, jackfruit, custard, and avocados help with weight gain.

Granola bars (sugar-free) and protein shakes also add the extra protein and carbohydrates needed for weight gain. These post-workout products have maximum benefits. Try to choose products with natural ingredients instead of artificial fillers.

Foods To Avoid While Gaining Weight:

It may seem like the easy way out, but it has many health implications. Avoid fried, junk, and creamy desserts.

Excessive consumption of refined sugar can lead to high triglyceride levels and insulin resistance. Try to avoid unwanted sugar in your recipes.

Reined flours, baked goods, sodas, sports drinks are empty calories. It is better to replace them with whole grains, fruits, and fruit juices.

Indian diet plan with 3000 calories for weight gain

Macronutrient distribution:

• Total calories: 3000 kcal
• Carbohydrates: 60 – 65% of the total Kcal – 450 – 488 g
• Proteins: 20 – 25% of the total calories – 150 g – 188 g
• Fats: 15-20% of total calories – 50-67 g

7 days 3000 calories Indian diet for weight gain

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Download the Indian 3000 Calorie Diet Plan for Weight Gain PDF.

Download Indian 3000 Cal Weight Gain Diet Plan pdf

Note:

• 1 cup = 200 ml
• You can use 40 g paneer, 100 g chicken / fish, 2 egg whites, 30 g tofu, 150 g quark, 150 ml milk interchangeably

Indian diet plans for weight gain on Dietburrp

End Note:

Professional guidance is always helpful to avoid irreparable mistakes. A 3000 kcal diet high in carbohydrates, proteins, and fats contributes to healthy weight gain. An exercise program along with the diet will help you gain weight easily.