Weight Gain Diet Chart

Gaining weight is in no way easier than losing weight. While most are worried about how to lose weight, those having a thin body and having stuck on the lighter side of the weighing scale are frustrated when they see no sign of weight gain in spite of increased food intake. 'Eating more' does not help in weight gain unless you are following a controlled and balanced weight gain diet chart. Healthy diet and regular exercises help improve your looks and stamina.

Being underweight can stem from an improper diet, eating disorders, chronic diseases or lack of proper physical activity. Sometimes, there are hereditary reasons too. Underweight and frail persons may have to face chronic diseases because of weak metabolism and weak immune system. 'Eating more' is not sufficient as the goal is not 'gaining fat' but 'gaining lean mass'. You are expected to consume more calories than you burn, if you want to gain weight fast. You need to consume healthy food. High consumption of fat or fast food may result in weight gain but then, you may eventually have to face serious health problems.

Body Mass Index

To determine whether you are underweight or not, your age, weight, height, waist size, and any ailment you might be suffering from, are to be taken into consideration. Body mass index (BMI) shows the body weight status.

BMI = weight in kilograms/(height in meters squared) OR
BMI = (weight in pounds/(height in square inches)) x 703

This formula would help find out the correct weight for your height. The average BMI table informs us that people with BMI less than 18.5 are underweight. So, check how many kilos you need to gain to have BMI greater than 18.5.

BODY	BMI
Underweight	Less than 18.5
Normal	Between 18.5 - 25
Overweight	Between 25 - 30
Obese	Between 30 - 40
Very obese	Over 40

Parents who are worried about the physical growth of their children should take a look at the height and weight chart for children, for more information. Athletes have a higher BMI. Elderly people may have BMI more than 25. Thus, the average BMI may slightly vary according to the age, sex and profession.

If it's clear that you are underweight, then you can set 'weight gain' as your goal. But, gaining weight in a healthy way is the most important thing in this process. There are different ways to gain weight fast; but incorporating natural and easily available healthy food items in regular diet is the best way of gaining weight fast. Weight gain pills are not considered here; as they usually exhibit certain side-effects.

Weight Gain Diet

The sample menus presented in the following weight gain diet chart contain weight gain diet foods and beverages that are rich in carbohydrates and proteins. This type of food helps generate higher levels of calories. The figures in brackets indicate the number of calories.

Way of Eating	Breakfast	Lunch	Snack	Dinner	Total Calories
At home	1 and ½ cup orange juice(165), 1 cup granola(500 ),1 banana(125), ¼ cup raisins(125), 1 big glass of 1% low-fat milk(200) Total: 1115 Calories	1 and ½ cup apple juice(200), 1 bowl lentil soup(350), salad and sprouts(60), 1 can: 6.5 oz tuna(200), 7 inch pita pocket(240), 4 tablespoons mayo(150) Total: 1200 Calories	2 slices of wheat bread(200),2 tablespoons of peanut butter(200), 2 carrots(60), 2 cups of 1% low-fat milk(200), 3 tablespoons jelly(150) Total: 810 Calories	1 slice of wheat bread(100), ¼ cup cheese(120), 1 and ½ cup of frozen mixed vegetables(75), 3 cups spaghetti(600), 1 cup pasta sauce(300), 1 and ½ cup 1% low-fat milk(150) Total: 1345 Calories.	4470
Eating out	2 large bagels(600), 3 oz cream cheese(260), 1 cup fruit yogurt(250), 12 oz mixed fruit juice(165), Total: 1275 Calories	Grilled chicken(325), French fries(210), 1 glass chocolate shake(340), 1 banana(125), 2 slices of wheat bread with butter(320), Total: 1320 Calories	2 slices of wheat bread with turkey breast(355), Vegetables salad(60), 1 cup 2% low-fat milk (120), 1 large apple(100), Total: 635 Calories	vegetables soup(100),1 vegetable-cheese pizza(1000), 1 glass of thick milk shake(300), Total: 1400 Calories	4630

Tips to Gain Weight

• Increase the frequency of food intake and the amount of food at each meal gradually. Eat 5-6 times a day with 3 large and 3 small meals alternatively. Drastic changes in diet should be avoided.
• Balanced diet and regular exercise should go hand in hand. They help enhance the process of metabolism in your body.
• Proteins help increase the muscular mass. 2.2 gm proteins per kilogram of your weight should be present in your weight gain diet foods. A high protein diet is preferred.
• Milk is essential for building up of the muscles. Drink milk, milk shakes or juices instead of tea or coffee.
• Unsaturated fat and carbohydrates are packed with calories and thus are very important in a weight gain diet chart. They should cover 30-60% of the weight gain diet food.
• Nutritional supplements should be taken only after consulting a physician.
• If you know nutrition facts of certain foods, you can enjoy a variety of dishes. Carbohydrates, proteins and fats should be sensibly blended in a weight gain diet menu.
• Fruits and vegetables are good for the essential supply of vitamins and minerals. Eat as many as possible.
• Track your daily calories and weight. Once you know that you are gaining weight, it will keep you motivated to follow the diet chart further.
• Plan your meals well in advance so that all the required food items are available when required.

There are different charts for different age and sex groups. Gaining weight by normal people can be different from gaining weight by sport persons. A healthy body is a key for a healthy life. Your diet always affects your physique. There are no shortcuts to weight gain. A lot of discipline, patience and consistency help attain the desired goal.