Try This Expert-Designed Weight Gain Diet Plan and Home Exercise Routine with Tips for Sustainable Weight Gain

Starting a journey towards healthy weight gain can be just as challenging as weight loss. 

The buzz is often about weight loss, neglecting those struggling to gain weight. But don't worry—your weight gain journey neither has to be neglected nor complicated. A calorie surplus with proper nutrition and effective exercises will be your starting point for gaining weight and building muscle.

Individuals are underweight if their body mass index (BMI) is less than 18. To gain weight, a person must consume 300-500 calories more than their body burns throughout the day. If you want to achieve your goals faster, then aim to consume 700-900 extra calories, which could be arduous to add to a routine and healthy diet and often unsustainable for most.

Consuming junk food and sugary drinks may help you gain weight, but it would be unhealthy weight and may increase the risk of diabetes, heart disease, and other chronic illnesses. So, the approach should always be holistic and healthy, and your diet should include all the nutrients that will help your body reach a healthy weight with the correct fat-to-muscle ratio. 

Today, we will discuss some practical strategies, including a nutrition diet plan for weight gain and exercise to gain weight at home, along with extra tips and benefits. So keep reading to find out more about the weight gain diet plan. 

Table Of Contents

1. Eat Big, Grow Strong: Home-Based 3 Day Weight Gain Diet Plan!

2. Home Gym Hustle: 6 Exercises to Gain Weight and Build Muscle!

3. Unlocking the Secrets to Healthy Weight Gain

4. Winning the Weight Game: Perks of Gaining Weight!

5. Top Foods for Healthy Weight Gain!

6. Dietitian’s Recommendation

7. The Final Say

8. FAQs

9. References 

Eat Big, Grow Strong: Home-Based 3 Day Weight Gain Diet Plan!

How to gain weight at home? Let’s look at a few diet plans that can help you gain weight. You can modify them by adding or removing certain foods to gain weight.

Weight Gain Diet Plan Day 1
Early Morning	Ginger Turmeric Tea
Breakfast	Dates and walnut smoothie: Blend 1 big glass of Milk, 1 Banana, 7 Dates, 10 pieces of Walnuts, 1 tsp Peanut Butter 2 Vegetable Cheese Sandwich (use multigrain bread)
Mid-morning	10 Ghee Roasted Almonds
Lunch	3 multigrain Rotis  1 cup of Paneer Sabzi  1 medium bowl Dal with 1 tsp Ghee
Afternoon	1 bowl Curd with 1 tbsp. mixed Seeds
Evening	Banana Almond or cashew milkshake - 200ml milk + 1.5 Banana + 8-10 Cashews
Dinner	3 Paneer Vegetable Besan Chilla 1 cup curd Raita

Also Read: Weight Gain Shake: Healthy Recipes And Benefits For Men And Women To Fuel Fitness!

Weight Gain Diet Plan Day 2
Early Morning	1 glass of Warm Jeera Water with Chia Seed
Breakfast	2 onion stuffed paratha with green chutney  Mixed nuts/1 vegetable Cheese Grilled Sandwich (use multigrain bread) 1 glass of Milk
Mid-morning	1 glass Fruit Shake/Pomegranate smoothie
Lunch	1 medium bowl Moong Curry  1 cup mixed Vegetable Sabzi  1.5 bajra Roti  1 small bowl of Brown Rice  Salad  Masala buttermilk
Afternoon	Coffee/tea with 1.5 tsp jaggery or honey
Evening	2 toasted slices of Bread with butter or 5 Almonds and 5 ghee-roasted Walnuts
Dinner	2 serving Matar Pulao  Mixed vegetable raita  2 whole wheat and besan Multigrain Roti with ghee  1.5 medium bowl Mushroom Sabzi  1 serving masala curd  Salad

Weight Gain Diet Plan Day 3
Early Morning	1 glass Jeera water with Chia seeds
Breakfast	Papaya smoothie - 200g papaya, 1 bowl curd (150 gm), 3 tsp jaggery 1 Oats Chilla with green chutney
Mid-morning	10 pieces Walnuts roasted in ghee
Lunch	2 Rotis  1 bowl Sabzi 1 medium bowl Rice 1 bowl Dal (use 2 spoons of ghee) 1 big bowl of Salad
Afternoon	1 vegetable Paneer Sandwich
Evening	Apple peanut butter smoothie - Blend 200ml milk,1 peeled apple, 3 dates, 1 tbsp. peanut butter and 1 tbsp honey
Dinner	3 cheese vegetable Uttapam  2 bowls of Sambhar

Also Read: 5 Foods For Winter Weight Gain With Tips & Diet Plan | ToneOp 

Home Gym Hustle: 6 Exercises to Gain Weight At Home!

A healthy diet plays a big role in a weight gain transformation, but in order to use the protein to build muscle, you need to add daily exercise as well. We have shared the top 6 exercises that are a must if you want to build muscle and a proportionate physique.

1. Pull-Ups

Pull-ups engage the shoulders, biceps, traps, and core.

How To Do It?

Firmly grip the pull-up bar. Lift yourself until your chin is above the pull-up bar. Lower yourself slowly until your arms are fully extended. Repeat the movement.

You can try different variations of this, like chin-ups, wide pull-ups, weighted pull-ups, towel pull-ups, close grip chin-ups, etc.

Also Read: Revolutionize Your Fitness Routine: Gym Workout Tips

2. Push-Ups

Push-ups are comparatively easier to do. It engages the pecs, triceps, deltoids, shoulder blades, and core.

How To Do It?

Lay on the ground or floor with your face facing downwards. Spread your hands on the floor wider than your shoulders. Push yourself towards the ground by completely extending your arms.  Slowly lower yourself towards the ground until your chest meets the surface.  Repeat this movement and then return to the starting position.

Start with knee push-ups if you're unable to do a push-up. Variations include incline push-ups, wide grip push-ups, diamond push-ups, decline push-ups, etc.

3. Squats

A fundamental lower-body exercise, squats engage quadriceps, hamstrings, glutes, adductors, calves, spine, and core.

How To Do It?

Stand with your feet shoulder-width apart. Bend your knees and lower yourself down into a chair-like position. Reach down as far as you can go. Return to the starting position. Repeat the exercise.

Variations include sumo squat, goblet squat, front squat, back squat, Bulgarian split squat, etc.

4. Bench Dips

Dips engage the triceps, pectorals, deltoids, traps, and core.

How To Do It?

Find an elevated platform, such as a bench. Grasp the bench with your fingertips pointing down. Make sure your feet are flat on the ground and your legs are perpendicular to your torso. Lower your buttocks by bending your elbows to a 90-degree angle while pushing yourself down. Lift your body back to the starting position. Repeat these steps.

You can modify this exercise by straightening your knees to remove additional support or increase the distance of your dip. Additionally, you can add weights on top of your thighs to add more resistance.

5. Crunches

Crunches are a must-add to any exercise regimen. It targets your overall abs and core.

How To Do It?

Lie on your back.  Place your hands behind your head and gently bend your knees.  As you inhale and exhale, contract your abdominal muscles to lift your body.  Inhale once again and then slowly return to your starting position.  Repeat the process as many times as you desire.

Try variations: side crunch, long arm crunch, seated crunch, decline crunch, butterfly crunch, weighted crunch, etc.

6. Lunges

Lunges are a simple exercise that requires no equipment. They target the quadriceps, hamstrings, glutes, calves, and core.

How To Do It?

Stand up straight, step forward, and lower your torso until your thigh is parallel to the ground. Ensure that your leg forms a 90-degree angle. Stand up to return to the starting position. Repeat with your opposite leg. Keep repeating the exercise.

Here are some variations: walking lunge, reverse lunge, curtsy lunge, jumping lunge, barbell lunge, etc.

Also Read: Role Of Nutritionist For Weight Gain: Why You Should Seek Expert Consultation? 

Unlocking the Secrets to Healthy Weight Gain

Weight gain can be simplified once you understand these basic points:

1. Opt Nutrient-Rich Food

Consuming anything unhealthy, such as deep-fried or sugar-heavy foods, harms the body. On the other hand, having balanced nutrition and consuming nutrient-rich food like vegetables, fruits, nuts, pulses, whole grains, dairy products, and animal products like chicken, eggs, and seeds will help you gain a healthy and sustainable weight.

2. Eat More Often 

Instead of having 2-3 large meals a day, having 5-6 smaller meals a day will help you consume more calories. Keep all these meals around 2-3 hours apart. Also, add nuts and seeds in smoothies as they will provide easy extra calories and essential nutrition for gaining weight. 

3. Avoid Drinking Anything Before Meals 

Do not drink before your meals! Read that again. People trying to gain weight must stop drinking fluid before meals, as water or liquid reduces appetite. As a result, you might eat significantly less than your targeted calories. So try to avoid drinking any juice or water before feeding yourself. 

4. Have Shakes And Smoothies 

Instead of plain milk, try to include milk and fruit-based shakes and smoothies as they provide many calories and good protein and vitamins. Also, add some seeds and nuts for extra calories in small quantities.

Also Read: 9 Nutrient-Rich Superfood Smoothies For Post-Workout

5. Consume Calorie Rich Snacks 

Try to consume small snacks that are healthy and calorie-rich. For example, you can have peanut butter, almond butter, some cheese and nuts, and small snack options on the go. Thus, the aim is to eat in small portions rather than big meals to segregate the calorie intake throughout the day.

Also Read: 16 Healthy Snacks To Eat At Work

6. Exercise Daily

Whether you want to lose or gain weight, moving your body is necessary. Strength training for at least 30 minutes daily helps build muscles and maintain a robust physique. Doing cardio can also be a good option.

Winning the Weight Game: Perks of Gaining Weight!

The potential advantages of gaining weight include the following:

1. Improved Energy Levels

Being underweight can mean not having sufficient nutrition and body composition for higher energy levels. Gaining a healthy weight by eating a balanced diet would increase one's stamina and energy.

2. Enhanced Muscle Mass

Improved strength, endurance, and overall physical fitness result from healthy weight gain, which typically includes muscle development.

3. Better Metabolic Health 

With a healthy weight comes improved insulin sensitivity, blood sugar control, and a boosted metabolic rate.

4. Enhanced Immune Function

Maintaining a healthy weight supports a well-functioning immune system, which reduces the risk of illnesses and promotes overall health.

5. Positive Body Image

To improve confidence, positive body image, and increased self-esteem, having a healthy weight is necessary.

6. Improved Bone Health

Healthy weight gain can improve bone density, reducing the risk of osteoporosis. Weight-bearing exercises and a well-balanced diet may contribute to this. You can also take ToneOp Care’s Bone 360 tablets to improve your bone and muscle health and prevent osteoporosis. 

7. Hormonal Balance

Hormones play an important role in reproductive health and overall well-being. Adequate body weight is crucial for maintaining hormonal balance. 

Top Foods for Healthy Weight Gain!

• Energy-dense foods like dark chocolate, peanut butter, avocados, coconut milk, and granola.

• Nuts like peanuts, almonds, and walnuts. 

• Meat, such as eggs, chicken leg, chicken breast, chicken thighs, etc. 

• Dried fruits, including dates, raisins, etc. 

• High-fat dairy products include whole milk, cheese, full-fat yoghurt and homemade cream. 

• Tubers such as potatoes, yams, sweet potatoes, etc. 

• Fats and oils like peanut, extra virgin, sunflower, and normal cotton seed oil.

• Whole grains include brown rice, oats, jowar, and ragi. 

  
  

Also Read: 7 Best Indian Superfoods For Weight Gain With Meal Plan & Tips!

Dietitian’s Recommendation

Small but healthy tips and tricks can help your diet program for weight gain. Carry some nutritious snacks with you to increase your calorie intake while providing your body with good vitamins and minerals. 

While travelling, you can always carry ghee-roasted nuts or a homemade energy bar made from dates and nuts. Also, you can make a homemade protein powder which is heavy in carbs and calories by mixing powdered oats with nuts and peanuts and 1-3 spoons of protein. It can be consumed with milk. You can try and make homemade protein bars. 

• Dietitian Akshata Gandevikar

The Final Say

Building a healthier version of yourself takes time and effort. The key to achieving long-term success is patience and consistency. If you want to gain weight from the comfort of your home, it is important to take a holistic approach: change your diet, exercise routine, and overall lifestyle. 

With dedication and a few practical tips, you can achieve your goals in a sustainable and nourishing way. So keep at it, and remember that building a stronger body is within reach!

FAQs

1. What are the best fruits for weight gain? 

Chiku, banana, and mango have higher calories than other fruits consumed in a weight gain diet.

2. How do I  consume seeds to add extra nutrients and calories to a weight gain diet?

You can add seeds trail mix into smoothies, shakes, on fruit salads or regular salads, or you can also eat it as it is, providing extra calories and nutrition. 

3. How to gain weight in 1 week?

If you want to gain weight in a week, you must be consistent with your nutrition and fitness. Doing regular strength training workouts and eating nutritious foods can help increase your weight in a healhty way.

4. Is cardio important for weight gain?

It is better to limit cardio as it can burn more calories, so strength training is recommended for weight gain.

References

• https://www.miracleshealth.com/blog/top-10-healthful-foods-to-gain-weight-fast

• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429

• https://www.wikihow.com/Gain-Fat#:~:text=Focus%20on%20nutrient%20and%20calorie,include%20snacks%20throughout%20the%20day.

• https://www.livestrong.com/article/87151-can-gain-weight-exercise/

• https://www.carehospitals.com/blog-detail/foods-to-gain-weight/

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.