3000 Calorie Indian Diet Plan for Weight Gain

We’ve all got that one friend who has an insatiable appetite but manages to maintain their lean figure. We’re constantly curious about where all the food goes. Few people have a fast metabolism that consumes all of their food. Some people just desire to gain weight to strengthen up their muscles or recuperate from illness. Here are 3000 Calorie Indian Diet Plan for Weight Gain.

What is the Best Way to Gain Weight?

Bloating, gastrointestinal irritation, and fluid retention are all possible side effects of rapid weight gain. High-fat or high-carbohydrate foods can cause health concerns such as hypertension, diabetes, dyslipidemia, and heart disease. 1–2 kg per week The goal should be to gain weight gradually.

Gaining Weight Advice

• Before a meal, stay away from water.
• Frequently eat
• Consume foods that are high in nutrients.
• Make large portion sizes.
• Full-fat milk and its derivatives should be consumed.
• Get enough rest.
• Give up smoking.

3000 Calorie Indian Diet Plan for Weight Gain

1. Dals and pulses contain a high amount of protein, which helps to bulk up the body. They will gain weight with the correct amount of carbohydrates and strength training. Increase the nutritional content of numerous recipes by including pulses, sprouts, and dals.
   Carbohydrates are found in cereals. They aid in bulking up, calorie intake, muscle growth, and weight gain. It also provides glycogen, which is used by the body as an energy source. Whole-grain cereals, millets, whole-grain bread and pasta, sugar-free cereal bars, and so on.
2. The macronutrient makeup of milk is good for weight gain. You may make double-strength milk by mixing it with skim milk powder to make it more nutrient-dense. The finest results come from drinking milk after a workout. In the correct doses, whole fat milk paneer or cheese can also help with weight gain.
3. Nuts and seeds are high in fat, as well as proteins and fibre. Consumption of the proper amount aids in weight gain that is healthful. The nuts include omega 3 fatty acids, which can help reduce inflammation after a workout. These nuts are high in calories and can supply a lot of energy in a brief amount of time. To increase the calorie content of a recipe, try including these nuts and seeds in it.
4. Fruits and vegetables do not add calories to your diet, but they do contribute color. They meet the vitamin and mineral needs of the body. Potatoes, sweet potatoes, and yam are examples of starchy vegetables to include in your diet. Fruits such as bananas, sapotas, jackfruit, custard apples, and avocados might help you gain weight.
5. Protein-rich foods such as poultry, eggs, and fish aid to build muscle mass in the body. Fish also contains high-quality omega-3 fatty acids, which are heart-healthy. Animal proteins are easily absorbed by the body and can help you acquire weight.
6. Cereal bars (sugar-free), as well as protein smoothies, can help you get the extra protein and carbohydrates you need to gain weight. These items provide the most advantages after an exercise. Instead of artificial bulking agents, use goods with natural components.
7. Fruits and vegetables do not add calories to your diet, but they do contribute color. They meet the vitamin and mineral needs of the body. Potatoes, sweet potatoes, and yam are examples of starchy vegetables to include in your diet. Fruits such as bananas, sapotas, jackfruit, custard apples, and avocados might help you gain weight.

Also read: 7 Healthy Alternatives To Junk Food Cravings

3000 Calorie Indian Diet Plan for Weight Gain

Foods to Avoid during Weight gain:

It may appear to be the easy way out, but it has numerous health repercussions. Desserts that are greasy, junky, or creamy should be avoided.

Excessive consumption of refined sugars may result in elevated triglyceride levels and insulin resistance. In your recipes, try to stay away from added sugars.

Reinforced flours, bread items, sodas, and sports drinks are all high in empty calories. Whole-grain cereals, fruits, and fruit juices are excellent alternatives.

3000 Calorie Indian Diet Plan for Weight Gain

Macronutrient distribution:

Fats: 15- 20 % of total calories – 50 – 67 gms
Total calories: 3000 kcals
Proteins: 20 – 25 % of total Kcals – 150 gms – 188 gms

3000 Calorie Indian Diet Plan for Weight Gain Chart

Menu	Amount	Ingredients
Early morning
Soaked Nuts	25 gms	Almonds, walnuts, fig, apricot, dried date
Breakfast
Avocado anjeer smoothie	1 cup	Milk
	1 tbsp	Skim milk powder
	½ no	Avocado
	2 no	Soaked dry fig
	1 tbsp	Soaked chia seeds + flaxseeds
Mid-morning
Mashed Potato and paneer	1 cup	Boiled potato + Whole fat milk paneer
Lunch
Exotic stir fry Salad with pumpkin seeds	1 cup	Zucchini + cherry tomatoes + bell peppers + Baby corn + broccoli
	1 tbsp	Pumpkin seeds
Methi thepla	4 no	Wheat flour + Methi leaves
Peas Pulao	1 cup	Rice + green peas
Green vegetable	1 ½ cup	Ladies finger
Dal fry	1 cup	Tur dal + chana dal
Mid Afternoon
Fruit	1 no	Banana
Evening snack
Hummus	1 cup	Chickpea
Multigrain pita bread	2 no	Multigrain flour
Coffee	1 cup	Milk
Dinner
Chicken Biryani	2 cup	Brown rice + Vegetables
	100 gms	Chicken
Raita	1 cup	Curd + vegetables
Cream Tomato Soup	1 cup	Tomatoes + cream (1 tbsp)
Bedtime
Masala Milk	1 cup	Milk
	1 tbsp	Skim milk powder
	1 tbsp	Dry fruit masala
	1 tsp	Honey

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