- by Dr Sheetal Chhabria
- 0 Shares
- Apr 28 2017
Weight Gain Meal Plan for Women
Your wife or girlfriend might be jealous; however attempting to put on weight might be as troublesome for you as it is for them to lose weight. In the event that you need to put on weight wholesomely, you have to follow indistinguishable healthy eating regimen standards as from those attempting to lose weight. That implies filling your eating regimen with foods rich in nutrients from all the nutritional categories so that you pick up muscle & not fat.
Weight Gain Diet Basics
Eating an additional 500 to 1000 calories in a day can help you pick up 1 to 2 pounds every week, which is viewed as a sound and sensible rate of weight gain. Most grown-up ladies require 1600 to 2400 calories in a day to keep up their weight, so a weight pick up meal plan for ladies ought to include 2100 to 3400 calories in a day. Keeping a food journal to track your standard consumption before starting can assist you decide your individual calorie requirements for increasing your weight. To stop feeling too full on your weight pick up meal plan, eat 6 meals a day rather than the standard 3 meals. Attempt to incorporate maximum number of food types in your meal to ensure you meet your nutrient requirements.
Awaken your craving with a wholesome breakfast. A weight pick up breakfast which is high in calories may incorporate some oats made with some low-fat milk & mix 12 cut almonds & 3 tablespoons of raisins for 460 calories. A nourishing mid-morning meal may incorporate some calcium-supported orange juice & a slice of whole wheat bread with some peanut butter or jam for 450 calories.
Lunch & Mid-Day: Calorie Up
Ensure you eat veggies & fruits. They might be low in calories; however they are rich in nutrients that can keep you strong and healthful. To increase your weight you may incorporate 3 Oz of grilled chicken in whole wheat bun with a slice of Swiss cheddar, some onions, lettuce & tomatoes tossed with little olive oil & balsamic vinegar to get 475 calories. A couple of hours later, you can enjoy your mid- afternoon feast with 1 crisp pear with a cup of low-fat yogurt & 10 whole grain wafers for 440 calories.
Dinner and Later
To stop the monotony in your meal, eat various types of foods consistently. You can have protein foods such as eggs, beans, cheddar or fish. For dinner, you can enjoy 4 Oz of cooked fish with some baked sweet potatoes & some roasted Brussel sprouts tossed with 1 tbsp of olive oil for 520 calories. Finally, complete your day with an energizing, high-calorie night nibble like some pistachio nuts a cup of low fat milk for 460 calories.
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