Best Indian Diet Chart For Weight Gain

It is necessary to have a balanced diet. A balanced diet helps to maintain a healthy weight. If you want to increase your weight then you should make a diet chart in which you include all the nutrition then you can easily increase your weight. So, today I am giving the Indian diet chart for weight gain that will help you to increase your weight. So, see the Indian veg diet chart for weight gain below…

Tips To Gain Weight:

Everyone talks about weight loss tips but there is very little discussion about weight gain tips. One of the major reasons for this is that most people are victims of weight gain or obesity. It is a fact that obesity is the biggest problem nowadays but it is also true that many people are troubled by their lean bodies.

Underweight people have a body mass index (BMI) below 18.5, which is estimated to be less than the body mass needed to maintain optimal health.

This person is at risk of osteoporosis, infection, fertility problems, and premature death. Men in particular who are underweight have a higher risk of early death than women.

Gaining weight does not mean that you start eating oily food or junk food. Actually, these things can make you fat but can also cause hundreds of diseases in your body.

If you are worried about your skinny body and want to gain weight in a healthy way, then you are being told about some cheap things that you should consume regularly.

Being thin often makes a person appear fragile and unattractive and to avoid this, people start taking synthetic drugs, which can often cause unprecedented harm.

The best way to transform the body from skinny to a perfect structured slim look follow this article to gain weight fast in a healthy way. See below the weight gain diet chart for male Indian.

Milk:

Milk has been used for decades as a weight gainer or muscle builder. It provides a good balance of protein, carbs, and fat and is also a good source of calcium.

Vitamins and minerals are also found in them. Studies have found that consuming milk or milk products like whey and curd can increase body weight. You can also drink dry fruits like almonds mixed with milk.

Nuts and Nut Butter:

Nuts and nut butter are the right choices if you want to gain weight. According to one study, just a handful of raw almonds (1/4 cup) has 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fat.

You should eat two handfuls of nuts daily for breakfast. You can mix and add nut butter to breakfast items.

Potatoes and Starches:

Potatoes and other starchy foods are a better alternative to consuming extra calories. You can eat things like quinoa, oats, corn, cereals, potatoes, sweet potatoes, and beans in your breakfast.

Potatoes and other starchy foods can help you gain weight. These items contain fiber and other nutrients, which can help nourish your gut bacteria.

Dry Fruits:

Dry fruits like dates, raisins, walnuts, and figs are good sources of calories as well as antioxidants. They are also high in sugar, which is considered very good for weight gain.

In addition, dried fruits contain a lot of fiber and retain most of their vitamins and minerals. Try mixing them into your breakfast items.

Increase Calorie Intake:

Gaining weight requires more calories in your diet. To add about half a kilo, one needs to consume about 250 calories per day. Be sure to consume calorie-rich foods like pulses, meat, bread, rice, dry fruits, nuts, vegetables, etc.

Increase The Number Of Meals:

Just add food to your day without thinking about adding weight to your body. Eat at least 6 times a day (3 big and 3 small) for your body to gain good weight and muscles.

Eat Healthy Fats:

Good fat is an essential ingredient for muscle growth, strength, and hormone production. It also helps in increasing the metabolic rate which cuts the bad fat from the body and gains good fat to increase the body weight. So adding good fat is always beneficial for the body.

Exercise:

The healthiest way to gain weight is to put on some lean mass and then just add fat. The best way to achieve this is through regular strength training.

It not only burns calories and helps in weight loss but also helps you put on lean muscle by preventing the body from putting it on as fat. To gain weight it is worth strength training two or three times per week along with protein intake.

Eat Protein:

High protein diets cause many of the extra calories to be converted into muscle but can significantly reduce appetite and hunger which is a setback in weight gain.

The best protein sources are salmon, fish, red meat, eggs, etc. One can take the help of whey protein powder available in the market but it is important to keep in mind the difference between weight gain powder and protein powder.

Eat a Balanced Diet:

A balanced and nutritious diet from each of the major food groups is important for weight loss. Although it is tempting when you see cakes, cookies, steak, and other high-calorie, high-fat foods in front of you, it is in your best interest to avoid such foods.

They can screw up your metabolism and rob your body of too many vitamins and minerals. You can also add some healthy extra calories to your diet with nuts, bananas, protein powder, yogurt, or milk.

Get Enough Sleep:

Getting good sleep is always good for health. A person must take at least 7 hours of sleep. Have 8-9 hours of sleep for maximum benefits. This is the best time when the body is doing nothing but laying down and building muscle.

Drink Protein Smoothies:

Drinking homemade protein smoothies is a healthy and tasty way to gain weight. Store-bought smoothies can be high in sugar and lacking in nutrients.

You can make smoothies with 2 cups of milk or soy milk. For this, you can make chocolate and nut shakes. For this, mix 1 banana, 1 scoop chocolate whey protein, and 1 tbsp peanut or other nut butter and drink.

It is very easy for anyone to gain weight because nowadays every food item contains enough fat, protein, and carbohydrates, which makes the body easily gain calories and increase weight.

But weight gain is completely different from obesity. Therefore, to gain weight, you should eat such foods that get calories but those foods are also beneficial for health.

In this article, we will tell you about some better ways to increase body weight and what to eat to gain weight. Let’s know about the Indian diet chart for weight gain.

Indian Diet Chart For Weight Gain:

The most important nutrient for weight gain is calories because increasing the calories will increase your weight which will keep you healthy too! Today we will prepare a diet chart which will be a combination of calories, fat, carbohydrates, protein, and vitamins for weight gain! So, let’s see the south Indian diet plan for weight gain below…

Early Morning:

After waking up first thing in the morning is to drink a glass of water! And after 30 minutes you take some beverages! If you want to be fat, then you take a glass of fatty milk and you can take a spoonful of sugar in it!

Making cappuccino with a glass of milk will give you 260 grams of calories and you will also get protein which is very good for you! It will be very good for your health if you start with nutrients!

Breakfast:

Now after getting up in the morning, after drinking beverages, it is your turn to snack! Breakfast should always be heavy and if you really want to get fat then one thing to keep in mind is that you should not forget to have breakfast any day!

Because breakfast in the morning provides energy for your whole day’s work and keeps you energetic all day! Have a Carbohydrate meal in the morning for breakfast! You can change and eat breakfast every day according to your needs!

• Butter with multigrain bread and four boiled eggs + Fruit juice (must drink)
• Oatmeal Porridge with nuts + Fruit juice (must drink)
• Alu Parathas and Curd + Fruit juice (must drink)
• Poha + Fruit juice (must drink)

Mid-Morning Snack:

Take creamy milk or whey after 3 hours of breakfast in the morning! One thing to always remember is that after eating anything you have to drink water for 1 hour and 40 minutes before eating anything!

Lunch:

At lunch, you will have a small bowl of rice, two ghee Rotis, yogurt, two pieces of chicken or egg or fish, a bowl of lentils, and Salad(cabbage, radish, tomato, onion, cucumber, etc.).

You have carbohydrates in a balanced diet. , Vitamins, Fats, and Proteins Get Everything! You get the full amount of calories which will help in increasing your weight!

Evening Snack:

You can have chicken soup with butter after 3 – 4 hours of lunch or you can take some good biscuits made of flour with coffee, both are beneficial for you!

Dinner:

If at dinner you have a big bowl of green vegetables, two to three rotis with butter, a bowl of lentils, chicken or eggs, salad, and raita! (Do not consume rice at night) Even at night, you need complete protein, fat, vitamins, and carbohydrates to gain weight!

Bedtime Snack:

Before going to bed you should consume hot fatty milk with dry fruits! Drinking warm milk at night will remove the tiredness of the whole day and you will be able to sleep well, which will help you gain weight because less sleep makes you lose weight! That’s why you should get full sleep and consume hot milk at night!

Tips For Indian Diet Chart For Weight Gain:

Let us know the tips to overcome this problem…

• Start the day with light exercise and yoga, because it increases appetite.
• Use milk, butter, and ghee as much as possible in breakfast. Apart from keeping the body healthy, they are helpful in increasing weight.
• Protein is a good source of energy. For this, it would be good to eat pulses, fish, chicken, mutton, and egg.
• Soak raisins overnight and eat them in the morning. The difference will be visible in two to three months. Raisins also work to convert fat into healthy calories.
• To remove thinness, eating walnuts will also be a good option because it contain monounsaturated fat. This is quite beneficial.
• Banana is considered a complete food. By eating three bananas daily, the difference is soon visible.
• Increase the quantity of potatoes in your diet. Potato is a treasure trove of carbohydrates. By eating this, weight can be increased soon.
• For a few days, do not cook food in mustard or refined oil and cook it in coconut oil. Coconut oil is also beneficial in removing the problem of thinness.
• Dairy products like milk, curd, and cheese contain fatty acids and also a large amount of calories.
• Get enough sleep. Taking 7-8 hours of sleep helps in gaining weight.
• Boil dates or dates in milk. Chew thoroughly and drink milk before sleeping at night. Eating continuously for two-three months will be beneficial.

High-Calorie Indian Recipes for Muscle Building:

Here are some high-calorie Indian recipes that are great for muscle building. They are rich in protein, healthy fats, and carbs, making them ideal for gaining muscle mass.

1. Chicken Tikka Masala:

Chicken Tikka Masala is a flavorful, protein-packed dish that’s high in calories due to its creamy sauce. It’s great for muscle building when paired with a whole grain like brown rice or naan.

Ingredients:

• 500g chicken breast, cubed
• 1 large onion, chopped
• 2 tomatoes, pureed
• 1/2 cup cream or coconut milk
• 2 tablespoons yogurt
• 2 tablespoons ginger-garlic paste
• 1 tablespoon garam masala
• 1 tablespoon cumin powder
• 1 tablespoon coriander powder
• 1 tablespoon red chili powder
• 2 tablespoons butter or ghee
• Salt to taste
• Fresh cilantro for garnish

Instructions:

• Marinate the chicken cubes in yogurt, half of the ginger-garlic paste, red chili powder, and salt for at least 1 hour.
• Heat butter or ghee in a pan, add onions, and sauté until golden brown.
• Add ginger-garlic paste and cook for another minute. Add the pureed tomatoes and spices (garam masala, cumin, coriander).
• Add the marinated chicken and cook until browned.
• Pour in the cream and simmer until the chicken is cooked through and the sauce thickens.
• Garnish with fresh cilantro and serve with rice or naan.

2. Paneer Butter Masala:

A vegetarian high-calorie dish that is creamy and full of flavor. Paneer is rich in protein, which is perfect for muscle building.

Ingredients:

• 250g paneer, cubed
• 2 tablespoons butter or ghee
• 1 large onion, chopped
• 2 tomatoes, pureed
• 1/4 cup cream
• 1 tablespoon ginger-garlic paste
• 1 tablespoon garam masala
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon cumin powder
• Salt to taste
• Fresh cilantro for garnish

Instructions:

• Heat butter or ghee in a pan and sauté onions until golden brown.
• Add ginger-garlic paste and cook for 1-2 minutes.
• Add the pureed tomatoes and cook until the oil separates.
• Stir in the cream and spices (garam masala, turmeric, red chili powder, cumin).
• Add the cubed paneer and cook for 5-7 minutes.
• Garnish with cilantro and serve with naan or rice.

3. Aloo Paratha with Yogurt and Ghee:

Aloo Paratha is a calorie-dense dish made with whole wheat flour and stuffed with a spicy potato filling. Topped with ghee and served with yogurt, it’s a great option for muscle building.

Ingredients:

• 2 cups whole wheat flour
• 2 medium potatoes, boiled and mashed
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon ajwain (carom seeds)
• 1 teaspoon garam masala
• 1 teaspoon chili powder
• Salt to taste
• Ghee for cooking
• Yogurt for serving

Instructions:

• Mix whole wheat flour with water to form a smooth dough. Let it rest for 15-20 minutes.
• In a separate bowl, mix mashed potatoes with cumin seeds, ajwain, garam masala, chili powder, and salt.
• Roll out small balls of dough, stuff with the potato mixture, and seal them.
• Roll out the stuffed dough ball into a flat paratha.
• Heat a tawa (griddle) and cook the paratha on both sides with ghee until golden brown.
• Serve with yogurt on the side for added protein.

4. Oats and Moong Dal Chilla (Savory Pancakes):

Oats and moong dal are both high in protein and fiber. This savory pancake is a great breakfast or snack for muscle gain.

Ingredients:

• 1/2 cup moong dal (split yellow lentils), soaked for 4-6 hours
• 1/4 cup rolled oats
• 1/4 teaspoon cumin seeds
• 1-2 green chilies, chopped
• 1 small onion, finely chopped
• 1/2 teaspoon ginger, grated
• 1/4 teaspoon turmeric powder
• Salt to taste
• Ghee or oil for frying

Instructions:

• Blend the soaked moong dal with rolled oats, green chilies, ginger, and turmeric to form a smooth batter. Add water if needed to reach pancake consistency.
• Heat a non-stick pan and add a little ghee or oil.
• Pour the batter onto the pan, spreading it into a round shape.
• Sprinkle onions on top and cook for 2-3 minutes on each side, until golden brown.
• Serve with chutney or yogurt.

5. Egg Bhurji (Scrambled Eggs) with Paratha:

Egg Bhurji is a popular Indian-style scrambled egg dish that’s high in protein. Paired with paratha, it makes for a high-calorie, muscle-building meal.

Ingredients:

• 4-6 eggs
• 1 onion, chopped
• 1 tomato, chopped
• 1/2 bell pepper, chopped
• 1 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• Salt to taste
• Fresh cilantro for garnish
• Ghee for cooking

Instructions:

• Heat ghee in a pan, add cumin seeds, and let them splutter.
• Add onions, bell pepper, and tomatoes, and sauté until soft.
• Add turmeric powder, red chili powder, and salt.
• Crack the eggs into the pan, and scramble them until cooked through.
• Garnish with fresh cilantro and serve with paratha.

6. Dal Tadka with Rice:

Dal Tadka is a protein-packed dish made from lentils, perfect for vegetarians. Paired with rice, this is an energy-dense meal for muscle building.

Ingredients:

• 1 cup yellow lentils (moong dal or toor dal)
• 1 onion, chopped
• 1 tomato, chopped
• 2 teaspoons ghee
• 1 teaspoon cumin seeds
• 1 teaspoon mustard seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1/2 teaspoon red chili powder
• Fresh cilantro for garnish
• Salt to taste

Instructions:

• Cook the lentils in water until soft and mushy.
• In a separate pan, heat ghee and add cumin seeds, mustard seeds, and turmeric powder.
• Add chopped onions and tomatoes, and cook until soft.
• Add garam masala, red chili powder, and salt, and sauté for another minute.
• Add the cooked dal to the tadka (spice mix) and let it simmer for 5-10 minutes.
• Garnish with fresh cilantro and serve with rice.

7. Chole (Chickpea Curry) with Rice:

Chole is made from chickpeas, which are an excellent source of protein and fiber. This dish is calorie-dense and works well with rice for muscle building.

Ingredients:

• 1 cup chickpeas (soaked overnight)
• 1 onion, chopped
• 2 tomatoes, pureed
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1 teaspoon garam masala
• 1 teaspoon chili powder
• 1/2 teaspoon turmeric powder
• Salt to taste
• Ghee for cooking
• Fresh cilantro for garnish

Instructions:

• Pressure cook the chickpeas until soft.
• Heat ghee in a pan and add cumin seeds. Let them splutter.
• Add chopped onions and cook until golden.
• Add the pureed tomatoes and cook for a few minutes.
• Add spices (coriander, garam masala, chili powder, turmeric) and salt.
• Add the cooked chickpeas and some water to adjust the consistency. Simmer for 10 minutes.
• Garnish with cilantro and serve with rice.

These meals are rich in protein, healthy fats, and carbohydrates, providing the necessary nutrients to build muscle. Enjoy these delicious, high-calorie Indian recipes as part of your muscle-building diet!

High-Calorie Indian Recipes for Muscle Building:

Here are some high-calorie Indian recipes that are great for muscle building. They are rich in protein, healthy fats, and carbs, making them ideal for gaining muscle mass.

1. Chicken Tikka Masala:

Chicken Tikka Masala is a flavorful, protein-packed dish that’s high in calories due to its creamy sauce. It’s great for muscle building when paired with a whole grain like brown rice or naan.

Ingredients:

• 500g chicken breast, cubed
• 1 large onion, chopped
• 2 tomatoes, pureed
• 1/2 cup cream or coconut milk
• 2 tablespoons yogurt
• 2 tablespoons ginger-garlic paste
• 1 tablespoon garam masala
• 1 tablespoon cumin powder
• 1 tablespoon coriander powder
• 1 tablespoon red chili powder
• 2 tablespoons butter or ghee
• Salt to taste
• Fresh cilantro for garnish

Instructions:

• Marinate the chicken cubes in yogurt, half of the ginger-garlic paste, red chili powder, and salt for at least 1 hour.
• Heat butter or ghee in a pan, add onions, and sauté until golden brown.
• Add ginger-garlic paste and cook for another minute. Add the pureed tomatoes and spices (garam masala, cumin, coriander).
• Add the marinated chicken and cook until browned.
• Pour in the cream and simmer until the chicken is cooked through and the sauce thickens.
• Garnish with fresh cilantro and serve with rice or naan.

2. Paneer Butter Masala:

A vegetarian high-calorie dish that is creamy and full of flavor. Paneer is rich in protein, which is perfect for muscle building.

Ingredients:

• 250g paneer, cubed
• 2 tablespoons butter or ghee
• 1 large onion, chopped
• 2 tomatoes, pureed
• 1/4 cup cream
• 1 tablespoon ginger-garlic paste
• 1 tablespoon garam masala
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon cumin powder
• Salt to taste
• Fresh cilantro for garnish

Instructions:

• Heat butter or ghee in a pan and sauté onions until golden brown.
• Add ginger-garlic paste and cook for 1-2 minutes.
• Add the pureed tomatoes and cook until the oil separates.
• Stir in the cream and spices (garam masala, turmeric, red chili powder, cumin).
• Add the cubed paneer and cook for 5-7 minutes.
• Garnish with cilantro and serve with naan or rice.

3. Aloo Paratha with Yogurt and Ghee:

Aloo Paratha is a calorie-dense dish made with whole wheat flour and stuffed with a spicy potato filling. Topped with ghee and served with yogurt, it’s a great option for muscle building.

Ingredients:

• 2 cups whole wheat flour
• 2 medium potatoes, boiled and mashed
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon ajwain (carom seeds)
• 1 teaspoon garam masala
• 1 teaspoon chili powder
• Salt to taste
• Ghee for cooking
• Yogurt for serving

Instructions:

• Mix whole wheat flour with water to form a smooth dough. Let it rest for 15-20 minutes.
• In a separate bowl, mix mashed potatoes with cumin seeds, ajwain, garam masala, chili powder, and salt.
• Roll out small balls of dough, stuff with the potato mixture, and seal them.
• Roll out the stuffed dough ball into a flat paratha.
• Heat a tawa (griddle) and cook the paratha on both sides with ghee until golden brown.
• Serve with yogurt on the side for added protein.

4. Oats and Moong Dal Chilla (Savory Pancakes):

Oats and moong dal are both high in protein and fiber. This savory pancake is a great breakfast or snack for muscle gain.

Ingredients:

• 1/2 cup moong dal (split yellow lentils), soaked for 4-6 hours
• 1/4 cup rolled oats
• 1/4 teaspoon cumin seeds
• 1-2 green chilies, chopped
• 1 small onion, finely chopped
• 1/2 teaspoon ginger, grated
• 1/4 teaspoon turmeric powder
• Salt to taste
• Ghee or oil for frying

Instructions:

• Blend the soaked moong dal with rolled oats, green chilies, ginger, and turmeric to form a smooth batter. Add water if needed to reach pancake consistency.
• Heat a non-stick pan and add a little ghee or oil.
• Pour the batter onto the pan, spreading it into a round shape.
• Sprinkle onions on top and cook for 2-3 minutes on each side, until golden brown.
• Serve with chutney or yogurt.

5. Egg Bhurji (Scrambled Eggs) with Paratha:

Egg Bhurji is a popular Indian-style scrambled egg dish that’s high in protein. Paired with paratha, it makes for a high-calorie, muscle-building meal.

Ingredients:

• 4-6 eggs
• 1 onion, chopped
• 1 tomato, chopped
• 1/2 bell pepper, chopped
• 1 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• Salt to taste
• Fresh cilantro for garnish
• Ghee for cooking

Instructions:

• Heat ghee in a pan, add cumin seeds, and let them splutter.
• Add onions, bell pepper, and tomatoes, and sauté until soft.
• Add turmeric powder, red chili powder, and salt.
• Crack the eggs into the pan, and scramble them until cooked through.
• Garnish with fresh cilantro and serve with paratha.

6. Dal Tadka with Rice:

Dal Tadka is a protein-packed dish made from lentils, perfect for vegetarians. Paired with rice, this is an energy-dense meal for muscle building.

Ingredients:

• 1 cup yellow lentils (moong dal or toor dal)
• 1 onion, chopped
• 1 tomato, chopped
• 2 teaspoons ghee
• 1 teaspoon cumin seeds
• 1 teaspoon mustard seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1/2 teaspoon red chili powder
• Fresh cilantro for garnish
• Salt to taste

Instructions:

• Cook the lentils in water until soft and mushy.
• In a separate pan, heat ghee and add cumin seeds, mustard seeds, and turmeric powder.
• Add chopped onions and tomatoes, and cook until soft.
• Add garam masala, red chili powder, and salt, and sauté for another minute.
• Add the cooked dal to the tadka (spice mix) and let it simmer for 5-10 minutes.
• Garnish with fresh cilantro and serve with rice.

7. Chole (Chickpea Curry) with Rice:

Chole is made from chickpeas, which are an excellent source of protein and fiber. This dish is calorie-dense and works well with rice for muscle building.

Ingredients:

• 1 cup chickpeas (soaked overnight)
• 1 onion, chopped
• 2 tomatoes, pureed
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1 teaspoon garam masala
• 1 teaspoon chili powder
• 1/2 teaspoon turmeric powder
• Salt to taste
• Ghee for cooking
• Fresh cilantro for garnish

Instructions:

• Pressure cook the chickpeas until soft.
• Heat ghee in a pan and add cumin seeds. Let them splutter.
• Add chopped onions and cook until golden.
• Add the pureed tomatoes and cook for a few minutes.
• Add spices (coriander, garam masala, chili powder, turmeric) and salt.
• Add the cooked chickpeas and some water to adjust the consistency. Simmer for 10 minutes.
• Garnish with cilantro and serve with rice.

These meals are rich in protein, healthy fats, and carbohydrates, providing the necessary nutrients to build muscle. Enjoy these delicious, high-calorie Indian recipes as part of your muscle-building diet!

Healthy Weight Gain FAQs:

Q. What is considered healthy weight gain?

A. Healthy weight gain refers to the gradual increase in body weight primarily through muscle mass, healthy fats, and some fat. It should involve a balanced approach to proper nutrition, strength training, and adequate sleep. It’s important to avoid gaining weight through excessive amounts of unhealthy, processed foods.

Q. How can I gain weight safely?

A. To gain weight healthily, you need to:

• Increase calorie intake: Consume more calories than you burn, focusing on nutrient-dense foods (whole grains, lean proteins, healthy fats).

• Eat frequent meals: Have 5-6 smaller meals throughout the day, including snacks.

• Focus on protein: Include high-quality protein (chicken, fish, beans, tofu) to promote muscle growth.

• Strength training: Engage in weight-lifting or bodyweight exercises to ensure that most of the weight gained is muscle mass, not fat.

• Stay hydrated: Drink plenty of water, but avoid sugary beverages and alcohol that can contribute to unhealthy fat gain.

Q. How much protein should I eat for weight gain?

A. Protein is essential for muscle growth and repair. To gain muscle mass, aim to consume 1.2 to 2.2 grams of protein per kilogram of body weight (or 0.5 to 1 gram per pound). If you weigh 70 kg (154 lbs), this would be around 84 to 154 grams of protein per day, depending on your training intensity and goals.

Q. Is it possible to gain muscle without gaining fat?

A. While it’s difficult to gain muscle without some fat gain, it is possible to minimize fat gain by following a balanced diet, focusing on strength training, and maintaining a slight calorie surplus. However, some fat gain is typically inevitable when you’re in a calorie surplus.

Q. What’s the difference between weight gain and muscle gain?

A. Weight gain simply refers to an increase in your overall body weight, which may come from fat, muscle, or water retention. Muscle gain specifically refers to the increase in lean muscle tissue, which requires strength training and proper nutrition (high-protein foods, calories, and rest) to ensure that most of the weight gained is muscle.

Conclusion:

So, here we have learned about the weight gain diet chart for female indian that can we eat to increase our weight believe friends if you eat such meals daily, your weight will increase easily!

Reference Articles:

• Diet Chart for Weight Gain
• Diet Chart For Weight Gain
• The Ultimate Guide to Effectively Gain Weight with the Best Indian Diet Plan
• Weight Gain Diet & Food Plans for Healthy Living