How To Make A Diet Table For Weight Gain On a Low Budget? Know Here!

When making a diet table for weight gain and planning meals to encourage weight gain, several dietary factors must be considered to ensure that the added weight consists mainly of lean muscle rather than excess fat. Here are some key points to remember while planning a meal plan for weight gain for skinny guys: 

1. Caloric Surplus 

This is the first and most important factor to consider if you are looking for a diet plan for weight gain with calories. By consuming more calories than the body expends, individuals provide the necessary energy for muscle growth and repair. This surplus is vital for achieving a positive energy balance and supporting the anabolic processes required for muscle development.  

2. Keep Your Macronutrient Balance 

Next comes another essential factor for diet table for weight gain, which is keeping a good macronutrient balance. These include carbohydrates, proteins, and fats, crucial for optimising muscle growth and overall health. Carbohydrates are the body's primary energy source during exercise and replenish glycogen stores, while proteins help build muscle. Healthy fats regulate hormone production and nutrient absorption, further supporting the body's physiological processes.  

Also Read: Easy Weight Gain At Home: Diet Plan And Effective Exercises 

3. Protein Quality and Quantity 

Making sure to prioritise high-quality protein sources is important for getting enough essential amino acids needed for muscle repair and growth. Studies indicate that consuming 1.2 to 2.2 gms of protein/ kg of body weight per day can help maximise muscle protein synthesis, which supports muscle hypertrophy and strength gains. 

4. Carbohydrate Selection 

Next comes the selection of carbohydrates like whole grains, fruits, vegetables, and legumes, which provide sustained energy and essential nutrients for optimal performance and recovery. These carbohydrates also contribute to glycogen replenishment, supporting endurance and muscle function during exercise.  

5. Healthy Fats 

It is also essential to include healthy fats in weekly diet plan for weight gain like avocados, nuts, seeds, and fatty fish, providing concentrated energy and essential fatty acids necessary for cellular function and regulating hormones. Adding these fats to the diet supports overall health and may enhance anabolic signalling pathways, facilitating muscle growth.  

Also Read: The Best Diet Plan For Weight Gain 

6. Ensure Nutrient Density 

Prioritising nutrient-dense foods, including colourful fruits and vegetables, ensure adequate intake of minerals, antioxidants, and vitamins essential for overall health and well-being. These nutrients support immune function, reduce oxidative stress, and optimise cellular metabolism, facilitating optimal muscle function and recovery.  

7. Meal Timing and Frequency 

Meal timing is also very important if you are looking for a diet plan for weight gain vegetarian. Distributing calorie intake evenly throughout the day, with regular meals and snacks every 3-4 hours, supports energy balance and muscle protein synthesis. Pre- and post-exercise meals provide essential nutrients for fueling workouts and facilitating muscle repair and growth.  

Also Read: Healthy Foods To Gain Weight: 5 Kg In 1 Month 

What Is The Best Meal Plan For Weight Gain? 

If you're looking to improve muscles in a healthy way, it's important to follow a well-structured diet plan for weight gain with time table. A vegan or vegetarian diet plan for weight gain with a focus on calorie intake and a proper timetable can make a significant difference. By carefully tracking your calorie consumption and following a balanced meal schedule, you can effectively work towards your weight gain goals while maintaining a healthy lifestyle. 

Here is a weekly diet plan for weight gain: 

Also Read: 7 Best Indian Superfoods For Weight Gain 

How Long Does It Take To Put On 7kg? 

Putting on 7kg depends on various factors such as metabolism, diet, and exercise routine. Generally, gaining 7kg could take several weeks to a few months. However, it's important to prioritise healthy weight gain and take advice from a healthcare professional for personalised guidance.  

Moreover, factors like age, body type, and medical history can also play a role in the time it takes to gain weight. Additionally, it's essential to focus on gaining weight in a sustainable and healthy manner to avoid any negative impact on overall well-being. 

Also Read: Weight Gain Shake: Healthy Benefits For Men & Women! 

Which Food Is Best For Weight Gain? 

The list of foods that can help you to improve your health and weight gain are: 

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