10 Kg Weight Gain Diet Chart Indian
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| 10 Kg Weight Gain Diet Chart |
10 Kg Weight Gain Diet Chart In today's time people are not only troubled by obesity, there are some people whose problem is not due to weight gain. Too much lean body does not look good, as well as diseases enter the body quickly due to thinness.
Due to thinness, some people are also made fun of in society, due to which skinny people have to face embarrassment many times, as well as people's confidence also starts to weaken due to a lean body.
In this article of HEALTH ACTIVE, we are telling you a diet chart to become fat or a 10 Kg Weight Gain Diet Chart, with the help of which any lean person can easily gain weight. All the things included in this diet chart are the same for boys and girls, they can consume these things according to their needs.
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10 Kg Weight Gain Diet Chart for Women
Food is most important for weight gain, without paying attention to food, you cannot gain weight. Some people have a question that what should be eaten and how much should be eaten to gain weight. We will talk further in the diet chart for getting fat about what should be eaten to gain weight. First, let us know how many calories should be taken in a day from food, that is, how much food should be eaten in a day.
What are calories?
Before knowing about the diet chart for weight gain, you should also have complete knowledge about calories. Because weight gain and loss are directly related to calories.
A calorie is the unit of measurement of energy obtained from food. Everything we eat contains calories and its main function is to provide energy to the body. When we do any physical work, these calories are spent as energy.
To gain weight, you need to go into a calorie surplus, in calorie surplus you have to take more calories than your daily calories. If you take in 1800 calories a day, you should take in 2000 calories to gain weight.
Proteins, carbohydrates, and fats are the main sources of energy in the body and from these the body gets calories. There are 4 calories in one gram of protein, 4 calories in one gram of carbohydrate, and 9 calories in one gram of fat. You will need all three of these nutrients to gain weight.
How Many Calories Should Be Taken to Gain Weight
How many calories should be taken in a day depends on your physical function, gender, age, height, and weight. Its criteria may be different for all people. Generally, women of average weight are advised to consume about 2000 calories a day. At the same time, men of average weight are advised to take about 2500 calories in a day.
You can also find out how many calories should be taken in a day with the help of some online tools.
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- How to Lose 10kg in 10 Days Without Exercise
- Ayurvedic Home Remedies for Weight Loss
- Perfect Diet Plan to Gain 10 Kg Weight in 1 Month
Diet Chart for Weight Gain
In the diet plan for weight gain, we will know about the diet from waking up in the morning to before going to bed at night.
The first mile in the diet plan for weight gain – after waking up in the morning
To gain weight, drink two glasses of water first thing in the morning after waking up in the diet chart, and then after getting fresh, consume soaked gram, soaked almonds, and raisins. Soak all these things separately the night before. You can also include moong dal or raw groundnut in this. All these things are beneficial in gaining weight.
What not to do
Some people drink tea or coffee first thing after waking up in the morning, you do not have to do this. Do not consume tea or coffee on an empty stomach in the morning.
Second Mile in Diet Chart for Weight Gain – Breakfast
You have to have a healthy breakfast one to one and a half hours after the first meal. Breakfast is the most important meal of the day, so never miss it. Your breakfast should consist of protein and carbohydrate-rich food. (How to Gain 10 Kg Weight in 15 Days) Also, a little bit of fat ie fat should also be included in it. You can consume any of these things in the morning breakfast and have different types of breakfast every day.
- 1. Oats made in a bowl of milk. Add half a banana, a few linseed seeds, some dry fruits, and half a teaspoon of peanut butter to it.
- 2. If you do not like oats, you can use porridge instead. You must also use dry fruits, flaxseeds, and peanut butter in porridge.
- 3. Two egg bhurji made in butter, with two brown pieces of bread. (Vegetarians can use Paneer Bhurji instead of eggs)
- 4. If you want, you can also take an egg or paneer paratha made in butter. (Both eggs and cottage cheese are the best sources of protein)
- 5. Sometimes Italy, sambar, dosa, upma, poha, brown pasta, etc. can also be taken.
- 6. If you want, you can also consume normal roti and vegetables for breakfast. You can also make cottage cheese or egg for protein.
What not to eat
Stay away from too much oily food in the morning for breakfast. Do not consume things like samosa, puri, chickpeas, and nankeen.
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3rd meal in the diet chart for getting fat – 3-4 hours after breakfast
In the 10 Kg Weight Gain Diet Chart, you have to take a small meal after 3 to 4 hours after breakfast and you can take any seasonal fruit in it. You can consume a banana, apple, pomegranate, guava, papaya, or chikoo. Along with this, you can also consume these things.
- 1. Fruit Juice
- 2. Banana or Mango Shake
- 3. A glass of cow's milk
- 4. Lassi
- 5. Salad
- 6. Roasted Chickpeas
- Note: Keep changing the food from time to time. Some days eat fruits, some days drink fruit juice and some days drink lassi.
Diet Chart for Weight Gain 4th Meal – Meals of the Day
According to the 10 Kg Weight Gain Diet Chart, you have to eat one and a half to two hours after the third mile and this will be your fourth mile. You can include any of these in the diet of the day –
- 1. Lentils, rice, vegetables, and salads
- 2. Roti, Dal, Vegetable, Salad
- 3. Lassi or Curd
Note: You can also use egg, fish, and chicken in the food of the day. Also, eat vegetables and pulses daily by changing them. Consume more moong dal, rajma, Kabuli gram, black gram, and lentils.
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Fifth Meal in the Diet Chart for Fat - Evening Snack
The next number in the diet chart for weight gain after lunch is the evening snack. Some people often feel very hungry in the evening and they eat unhealthy food like nankeen, biscuits, samosa, and pakoras at that time and think that they will increase their weight. (10 Kg Weight Gain Diet Chart Veg) To gain weight, you have to stay away from these unhealthy foods. These foods only work to increase obesity in the body, they do not give strength and energy to the body.
In the evening snack, you should take some such things which are nutritious and can also control hunger. For this, you can eat eggs, roasted grams, fruits, sandwiches, dry fruits, or brown bread by adding peanut butter.
Sixth Meal in Weight Gain Diet Plan – Dinner
Dinner is also important in the 10 Kg Weight Gain Diet Chart. Eat dinner on time, and try to have food at least 2 hours before sleeping. You can include all these things in dinner.
- 1. Lentils
- 2. Bread
- 3. Salad
- 4. Egg Whites
- 5. Paneer curry
- 6. Fish
Seventh mile in the diet plan for weight gain – before sleeping
You must drink a glass of milk one to one and a half hours after dinner and before sleeping. Drinking milk at night removes the fatigue of the body and gets good sleep, good sleep is very helpful in increasing weight. Along with this, calcium and protein present in milk are also very helpful for physical growth.
- Note: With the advice of a doctor, you can also use Ayurvedic herbs like Ashwagandha and Satavar in milk. It is very helpful in gaining weight.
Tips for Weight Gain
After knowing about the 10 Kg Weight Gain Diet Chart, you should also take care of some other things. We are telling some tips below to increase weight, follow them also.
1. Eat a Balanced Diet
A balanced diet is most important for gaining weight. A balanced diet means that your diet should include all the essential nutrients. The diet should include proteins, carbohydrates, and fats as well as vitamins and minerals.
Protein is most important for weight gain and bodybuilding. For protein, you can use eggs, meat, fish, milk, cheese, buttermilk, lentils, sprouted grains, almonds, peanut butter, etc.
Your three-time meal must have protein in the morning breakfast, day meal, and dinner. We have also told you protein foods for these meals in the diet chart to increase the weight mentioned above. (25 Best Sources of Protein in India)
- Carbohydrates – The main function of carbohydrates is to provide energy to the body, as well as they are helpful in increasing weight. You need complex carbohydrates to gain weight. Carbohydrates are found in good amounts in brown bread, brown rice, brown pasta, banana, potato, flour bread, oats, oatmeal, fruits, and vegetables.
Consume more carbohydrates in the morning and daytime meals, while it will be better if you take fewer carbohydrates in the dinner. To get fat, in the diet chart also, we have kept carbohydrates more in the morning and day meals and less in the dinner.
- Fats – Fats are also useful in providing energy to the body and increasing weight. Many people ignore fat, which is not correct. For fat, you can consume almonds, walnuts, peanuts, olive oil, coconut oil, sunflower seeds, oil, ghee, and butter. All types of dry fruits are rich in fat.
- Fiber – Whatever things we have told you in the 10 Kg Weight Gain Diet Chart, you will need fiber to digest them properly. Fiber is very important for digesting food and cleaning the intestines. So don't ignore fiber in food. Fiber is found in abundance in fruits, lentils, dry fruits, and vegetables.
The best way to get fiber is to wash fruits and vegetables thoroughly and eat them without peeling, cook vegetables less, eat one fruit daily, and include a salad in the diet.
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2. Keep the Digestive System Strong
In order to be fat and healthy, it is very important to have a strong digestive system. If the digestive system is not right, then whatever you eat to gain weight, its effect will not be visible in the body. Therefore, in order to gain weight, it is necessary to have a strong digestive system, so that food and drink can be absorbed in the body.
Keep these things in mind to make the digestive system strong.
Eat food on time, and keep time for taking food.
- Chew the food well, do not be in a hurry to eat.
- Do not drink too much water in between meals and immediately after meals
- Drink 3 to 4 liters of water a day
- Do regular yoga and exercise
- Stay away from fast food and oily food
- don't eat too much food at a time
- Increase the amount of fiber in the diet
3. Exercise to gain weight
Along with the 10 Kg Weight Gain Diet Chart, exercise is also very important. Exercising keeps the digestive system strong, appetite is open, food and drink start feeling in the body, and muscles become strong. Exercising puts pressure on the muscles, they break down and grow fast with the help of a good diet.
To exercise, you can join a gym or you can also exercise at home. Push-ups, pull-ups, biceps curls, biceps dumbbell curls, hammer dumbbell curls, dumbbell presses, barbell bench presses, military presses, barbell presses, front dumbbell raises, squats, lunges, and leg presses are some common exercises that you can easily do. can do.
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4. Drink plenty of water throughout the day
Along with the things mentioned in the 10 Kg Weight Gain Diet Chart, you must also drink enough water throughout the day. Drinking water keeps the digestive system healthy and unwanted substances out of the body. Be sure to drink 3 to 4 liters of water throughout the day.
5. Stay away from stress
If you want to gain weight, then you have to stay away from stress and anxiety. Actually, the direct effect of stress is visible on health, the mind does not remain concentrated and at the same time, the mind feels in food. Due to this health starts deteriorating and the weight starts decreasing rapidly. So stay away from stress and try to be happy.
6. Use Ayurvedic Herbs for Weight Gain
Do not use any kind of medicine, capsule, or powder to gain weight, instead, you can take natural Ayurvedic herbs like Ashwagandha, Shatavari, Yashtimadhu, Chyawanprash, etc. All these things are helpful in removing physical weakness and increasing weight. But keep in mind that you should use them only with the advice of a doctor.
- 1. Ashwagandha is helpful in removing weakness of the body, giving strength and energy to the body, increasing immunity, strengthening digestive power, relieving stress, and removing insomnia.
- 2. Shatavari churna is another beneficial Ayurvedic medicine for weight gain. It is beneficial in strengthening digestive power, increasing appetite, increasing energy in the body, and developing the underdeveloped organs of the body. It is also very beneficial for those women whose body parts are not developing properly.
- 3. Yashtimadhu and Chyawanprash are also beneficial in increasing the immunity of the body, removing weakness, increasing appetite, and improving digestion.
If you want to use these Ayurvedic herbs along with the diet plan for weight gain, then you must also consult a doctor once for this.
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7. Use Yoga to Gain Weight
Along with reducing weight, yoga is also very helpful in increasing weight. Through yoga, you can make your digestive system and muscles strong. Along with this, yoga is also helpful in reducing stress. If you include exercise and yoga in your routine along with a diet chart for weight gain, you can get results twice as fast. You can include all these in yoga to gain weight.
- 1. Vajrasana
- 2. Sarvangasana
- 3. Butterfly Pose
- 4. Balasana (Child's Pose)
- 5. Bhujangasana (Cobra Pose)
- 6. Fish Pose
- 7. Pawanmuktasana
- 8. Kapalbhati Pranayama
- 9. Anulom-Vilom Pranayama
- 10. Savasana
8. Don't Make the Mistake of Eating Fast Food
Many people eat anything thinking that it will increase their weight and in such a situation they do not shy away from consuming unhealthy things like fast food and oily food. You do not have to do this and stay away from fast food and oily food. Consuming them can cause these damage to the body.
The digestive system can be weak due to excessive consumption of fast food.
Nutrient deficiencies in fast food, very few nutrients are found in them
Consumption of fast food can cause stomach problems due to a lack of fiber.
Consumption of fast food can increase laziness in the body
Excessive consumption of fast food can also cause stomach problems.
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9. Get Enough Sleep
Good sleep is also necessary to gain weight. To get the fast result of the 10 Kg Weight Gain Diet Chart, you must take 7-8 hours of sleep. Actually, our body grows only in sleep. Getting enough sleep reduces stress, removes fatigue from the body, relaxes the muscles, keeps the digestive system strong, and increases
10. Motivate Yourself
It is also very important for you to stay motivated to gain weight. It is true that it does take some time to gain weight naturally, so never get demotivated and keep trying. Some people do it very quickly to gain weight and think that in one to two months their weight will increase up to 10 kg, for this, they also start looking for many shortcuts ways.
But you don't have to do that at all. You follow the 10 Kg Weight Gain Diet Chart properly, do regular exercise and yoga and try to improve your lifestyle. One day you will definitely gain weight.
Conclusion
Gaining weight is not a difficult task if continuous effort is made with the right method and plan. You must have got an idea from the 10 Kg Weight Gain Diet Chart that we have told above that what you have to eat and what not to eat. Also, keep making changes in the above-mentioned diet chart from time to time, do not even eat the same food every day.
Hope you have liked this 10 Kg Weight Gain Diet Chart article in Easy Life Hindi and you must have got some good information from it. If you still have any questions, then you can ask in the comment box below. You can also share this article with other people.
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Frequently Asked Questions
Q. At what time should the food included in the diet chart be taken to gain weight?
- A. Time of the first meal – 7 am
- Second mile time – 8.30 am
- Timing of the third mile – 12 noon
- Fourth-mile time - 2 pm
- Fifth-mile time – 5.30 pm
- Sixth-mile time - 8 pm
- Seventh-mile time – 10 o'clock
Q. What to do if a mile is skipped for some reason?
- A. Never miss breakfast, day meals, and dinner. If a mile is skipped, try not to eat too much in the next mile.
Q. What should I eat before and after exercising to gain weight?
- A. You can eat one or two boiled potatoes or two bananas 30 minutes before exercise and after exercise, you can eat egg or cheese. Actually, the body needs energy before exercise, for this carbohydrate is the best option and after exercise the body needs protein.
Attention:
The views expressed in this article are those of the author. Remedies for the accuracy, completeness, validity, or validity of any information contained in this article. All information is provided on an ongoing basis. The information, facts, or opinions expressed in the article do not reflect the opinion of Health Active and Health Active for which Health Active accepts no responsibility or liability.
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Weight Gain