The best diet plan to lose weight
Being fat is the problem of today’s world, but it is still the dream of thin people with bony body. Here, we don’t mean getting fat, but rather a slight weight gain that actually brings the weight to a balanced and normal level. A weight loss diet plan is not just about increasing food intake. You need to know what to eat to keep your body healthy while gaining weight. You should not even forget to exercise. Some types of bodybuilding supplements can also be used in the diet plan to gain weight.
Introducing a diet plan to gain weight
We are with you step by step and tell you what to eat every day for meals and snacks to help you gain weight:
first day
| Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|
Vegetarian burrito sandwich + 1 cup of strawberries | 1 serving Cereals with almonds and honey | Pasta salad Tuna and the vegetables | 1 apple + 1 tablespoon of peanut butter | One and a half cups of rice Brown + 1 cup of Types of stew (contains meat and vegetables) |
Total calories: 2516 calories including 105 grams of protein + 343 grams of carbohydrates + 46 grams of fiber + 88 grams of fat + 2557 milligrams of sodium.
To increase your calorie intake to 3,000 calories a day on this diet plan for weight gain: double the midday snack, eat 2 tablespoons of peanut butter in the middle of the evening, and ½ cup more brown rice. use
How to make vegetarian burrito sandwich
In this meal plan to get fat as breakfast, we suggested vegetarian burrito sandwich, and probably many people are wondering how to make it? The materials you need are:
- Avocado oil: 2 tablespoons
- Tofu: 400 grams
- Chili powder: 2 tablespoons
- Ground cumin: 1 teaspoon
- Salt: ¼ teaspoon
- Nagini onion: 4 pcs
- Salsa: ½ cup
- Round tufton or pita bread
Mix all the ingredients except the last one in the pan and then put them in the bread as a sandwich. You can use other vegetables if you want.
second day
In this food plan to get fat on the second day, you should use the following foods:
| Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|
Mango, peach and strawberry smoothie + 1 boiled egg | 5 carrots + 3 tablespoons of flour + 1 orange | Meat and vegetable sandwich + 1 teaspoon of unsalted butter | 1 serving Homemade popcorn + 1 banana + 8 blanched almonds | 100 grams meat steak + 2 cups of cooked spinach + ½ cup grated carrot with olive oil |
Total calories: 2486 calories including 120 grams of protein + 298 grams of carbohydrates + 64 grams of fiber + 98 grams of fat + 2470 milligrams of salt.
third day
In the best diet plan to gain weight, we try to offer you healthy and nutritious foods:
| Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 2 cups of granola and nuts | 1 slice of Swiss cheese + 1 palm of wheat bread | Meat and vegetable sandwich | 170 grams of Greek yogurt + 1 cup of strawberries + 1 spoon of honey | 2 A cup of pasta with Meat And mushroom |
Total calories: 2505 calories including 116 grams of protein, 315 grams of carbohydrates, 48 grams of fiber + 94 grams of fat + 2052 milligrams of sodium.
The fourth day
On the fourth day of this food plan to gain weight, proceed according to the following table:
| Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 2 cups of granola and nuts | 5 carrots ¼ cup of flour 1 orange | 220 grams of fish with 2 palms of whole bread + Vegetable salad | 4 biscuits + 1 apple | 100 grams of chicken breast + 1 cup of potato salad + 1 cup of bean feed |
Total calories: 2499 calories including 81 grams of protein + 330 grams of carbohydrates + 53 grams of fiber + 101 grams of fat + 2471 milligrams of sodium.
the fifth day
| Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 1 glass of mango, peach and strawberry smoothie | 1 cereal bar | 1 serving Chicken feed with cooked vegetables + 1 palm of whole wheat bread | 2 cups Homemade popcorn | 2 servings Tuna salad with vegetables + 1 palm of whole wheat bread |
Total calories: 2,509 calories, including 157 grams of protein, 295 grams of carbohydrates, 60 grams of fiber, 86 grams of fat, and 1,579 milligrams of sodium.
The sixth day
The sixth day of the food plan to gain weight begins with the following foods:
| Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 1 glass of mango, peach and strawberry smoothie + 1 orange + 2 boiled eggs | 1 apple + 1 tablespoon peanut butter | Sandwich Chicken with green beans and avocado + 1 cup of strawberries | 5 The number of biscuits | 2 servings salad Legumes and vegetables |
Total calories: 2484 calories including 125 grams of protein, 311 grams of carbohydrates, 64 grams of fiber + 91 grams of fat + 2281 milligrams of sodium.
seventh day
Do not miss any of the meals and snacks in the food plan to gain weight. On the seventh day, use the following foods:
| Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|
Vegetarian burrito sandwich + 1 banana + 2 tablespoons of peanut butter | 170 grams of Greek yogurt + Half a cup of strawberries + 1 tablespoon of honey | Chicken sandwich with beans and avocado | 1 cereal bar | 150 grams of salmon with cooked spinach + Three quarters of a cup of brown rice |
Total calories: 2478 calories Contains 117 grams of protein, 302 grams of carbohydrates, 54 grams of fiber, 100 grams of fat and 2548 milligrams of sodium.
Using bodybuilding supplements to gain weight
In addition to the food plan for gaining weight that we have taught you in this article, you can also use some sports supplements in consultation with your doctor and sports coach for better results:
Gainer, the best supplement for weight gain
The most popular weight gain supplement for bodybuilders is the Gainer supplement. Gainer is a supplement containing protein and carbohydrates; But the amount of carbohydrates in it is almost 3 times that of protein. The best time to use Gainer is during breakfast, after training and before going to bed. We do not suggest you to use the gainer without doing sports because it increases fat in the body and may disturb your fitness.
Many people, at the suggestion of their trainer, use creatine supplements in addition to gainer supplements in their obesity diet to maximize muscle building in their bodies and help them gain weight.
Whey protein for weight gain
Another supplement that you can use in addition to the diet plan to gain weight in order to gain weight is whey protein supplement or powder. This supplement is obtained from milk and has different types. Its isolated type is often used for weight loss, but other types such as concentrates can be suitable for weight gain. You can eat whey protein powder in combination with milk to provide more calories to the body. Also, if you use it before sleep or after training, it will help you gain weight more.
The best healthy foods to help you gain weight
When it comes to weight gain, macronutrients are very important in an obesity diet. While proteins are important for building muscle and helping to repair damaged body tissues, carbohydrates and fats should not be neglected. Here are some foods that are good for weight gain that include carbohydrates, proteins, and healthy fats:
- Fatty fish such as salmon, sardines and tuna
- Turkey, chicken, lamb and beef (without fat)
- Legumes include peas, beans and lentils
- egg
- Nut butters like peanut butter
- Whole grains such as whole-wheat bread, brown rice, and quinoa
- High-calorie fruits and vegetables such as: avocado, banana, coconut, mango and dried fruits
- High-fat dairy products include milk, yogurt, cream, etc.
What is healthy weight gain?
The food plan for getting fat or the obesity diet should be such that your weight does not increase too much and remains within the normal range. For this purpose, it is necessary to familiarize yourself with the concept of body mass index or BMI.
BMI calculation formula: weight in kilograms ÷ (height in square meters) to the power of two
After calculating the body mass index, you should measure in which range you are based on the following information:
- Below 18.5: Underweight
- 5 to 23: Healthy or normal
- 23 to 27.5: overweight
- Above 27.5: obese
last word
In this article from the online pharmacy magazine Positive Green, we introduced you the best diet plan to gain weight. You can also use obesity pills to help gain weight. You can buy all kinds of obesity pills or weight gain supplements from Positive Green online pharmacy (Dr. Haq Nejad) in person or online.
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