5 Effective Diet Plans To Gain Weight & Build Muscle!

Before I did my research, I thought that if cutting down on carbs can help someone to lose weight, maybe adding on carbs would help them gain weight. I was very sure about this direct proportionality, like any layman.

However, that is not the case. Carbs are not a necessity and hence, not eating them will help you in the long run, be it to gain or to lose weight. So does that mean that gaining weight is very complicated? Not really!

There are some easy diet tips and plans that can enable you to gain weight and mass in a healthy manner. It is to be remembered, that we are not going to use any additional supplements in this process.

A lot of us are on a budget and would cross all limits to save whatever we can. So let us get started with this all-natural process. We have a diet chart towards the end, so keep reading!

1. Eat More Calories:

This is a simple mantra. In order to gain weight, you need to incorporate items that are rich in calories. These include bread, rice, nuts and other dry fruits. These are not only adding calories to your daily intake but also increasing the amount of nutrients and vitamins you consume. Adding items like broccoli, fish, pulses, lettuce, meat, olive oil and dairy products can all help you with your weight.

You can also read our article on What Is A Healthy Diet? 5 Best Tips For A Healthy Diet Plan.

2. Increase The Number Of Meals You Have:

People usually eat breakfast, lunch and dinner. However, you must increase the number of meals to about 6. This will include breakfast, brunch, lunch, supper, dinner and a pre-bedtime snack. None of these must be junk as our main aim is to increase the calorie intake in a healthy and nutritious manner. You can include bread, corn flakes, fresh juices, rice, curd, soup etc. to your diet.

3. Exercise To Gain Weight:

Obesity Tackled At Acupuncture Hospital — Fitness freaks working out by running on a treadmill

A lot of people believe firmly that exercise can only help you in losing weight but that is not true. Exercises that help you increase mass will indirectly help you add a few extra pounds as well.

If you are an ardent gym goer, indulge in exercises like leg curls, leg raises, abs rollers, weighted squats, and barbell bench press, pull-ups etc. to add muscles.

If you are someone who works out at home, do exercises like regular squats, lunges, sit-ups, etc. to get great results.

There are numerous exercises that can help you increase mass. All you need to do is create a suitable workout regime and get working on it.

4. Do Not Pile Up On Unhealthy Calories:

You must aim to gain weight in a healthy manner. Unhealthy and bad calories will stick to your body to make it matters worse for you in the long run. Avoid alcohol, caffeine, red meat, etc.

5. Eat Things That Help In Digestion:

Digestion is key when it comes to appetite. Increase the intake of fibre rich food that will help speed up the process of digestion and positively impact your appetite. It will help in cleansing your system too, so as to further enhance the process of weight and muscle gain.

Further, We also bring to you a meal wise diet chart that can be followed in order to gain weight.

Meal #1

Breakfast:

Choose any of the following sets or mix them up according to your comfort:-

· Oats, dry fruits, a glass of milk.

· A glass of juice, 2 slices of bread with butter or jam and some almonds.

· A banana milkshake, sprout salad and a few dry fruits.

· 2 slices of toast with peanut butter and a few biscuits.

· 2 eggs, 2 toast and a glass of fresh juice.

Meal #2

Close-up of walnuts and eggs with butter

Brunch:

Choose any one or mix and match:-

· Mixed nuts and a sandwich made with bread, butter, tomato, lettuce and cucumber.

· Smoothies with cream, fruits and honey.

· A bowl of chickpeas with tomatoes, a spoon of curd, onion and salt.

· 2-egg omelette.

· Yogurt and granola bar.

Meal #3

Perfect roast chicken for the perfect chicken sandwich

Lunch:

Choose any one or mix and match:-

· 2 rotis, a bowl of dal, one bowl of vegetables and a bowl of rice.

· A bowl of dal, rice and a serving of salad.

· 2 rotis with chicken, curd and a helping of salad of your choice.

· Chicken or paneer sandwich and salad.

Meal #4

Evening Snack:

Choose any one or mix and match:-

· 4 digestive biscuits, a cup of tea or coffee and a bowl of fruits.

· A glass of lassi with a few dry fruits.

· Peanuts and tea or coffee.

· Milkshake of your choice.

Meal #5

Guru The Caterer In Somerville, MA — Dinner

Dinner:

Choose any one or mix and match:-

· 2 rotis, a bowl of vegetables and a glass of soup.

· A bowl of rice with paneer and sprout salad.

· A bowl of brown rice with a vegetable of your choice and grilled fish.

· 1-2 toasts with chicken or baked potatoes.

Meal #6

Indian workers weigh packets of dry frui — Different types of dry fruits

Pre-bedtime meal:

· Handful of dry fruits.

· A glass of warm milk.

This is a diet chart that can be played around with. Mix and match so as to keep your diet interesting. You will start seeing the results in no time!