In this article I suggest you some tips, best food , diet with good nutrition.

For helps us to gain weight with Best Diet Plan.

Gaining is an depended on what you eat in which quantity , if you want to gain weight effectively and efficiently then you need to be eat more in right way.

For gaining weight , you must be goes in calories surplus diet.

In simple ways you can take more calories compare to how much calories your body burns in a day.

If you want to weight gain slowly then you need to be take 300–500 calories more than you burn in a each and single day according to the calculator.

If you want to weight gain fast, then you need to be take around 700–1,000 calories more compare to your maintenance level.

These steps helps you to make an diet plan according to your self.

Every person body type is different to other one.

1. Calculate you BMI body mass index from BMI calculator then find out your maintain calories.

2. Decide how much weight you want to gain.

3. Then increase the calories day by day.

4.Not be direct goes in high calories surplus.

5.Take quality calories by good nutrition foods.

5. Check your weight in daily basis.

 

• Don’t do these mistakes.

1.Take your calories in by divided form.

2.Try to fulfill calories in one and two times causes these problems are  bloating, stomach pain, constipation etc.

3.Avoid fast food and junk food these foods contains unhealthy high calories which makes your fat in belly.

4.These food create an health problems like diabetes and heart disease ,because these food contains high cholesterol level.

5.Dont skip meal.

6.Dont smoke and drink alcohol.

7.Dont try to taking 600 more calories in single time.

• Some tips for getting best results.

1.Track your calories and weight daily.

2.Take good quality sleep.

3.Drink water before the meals.

4.Strength training.

 

There are 7 days  Best diet plan for weight gain.

First day.

 

Breakfast

2 eggs , 1 glass milk,5 almonds.

Lunch

1 bowl dal with add one spoon ghee ,4 to 5 chapati, 1 glass potato raita ,salad.

Evening

Sprouted kala chana chaat.

Dinner

1 bowl mix veg sabzi , 1 medium plat rice ,salad.

Second day.

Breakfast

2 banana shake with 1 glass of milk, 5 almonds,2 walnuts,2cashews.

Lunch

Chicken curry , half plat rice,2 chapati, salad.

Evening

Boiled potato or sweet potato , 1 bowl curd.

Dinner

1 bowl dal ,4 chapati,1 glass milk.

Third day.

Break fast

2 brown bread , 2 spoon peanut butter, 1 glass milk,5 almonds.

Lunch

Onion stuffed 3 paratha ,1 bowl curd ,cucumber  salad.

Evening

Soya chaap.

Dinner

Matar paneer sabji ,half plat rice , 2 chapati, salad.

Forth day.

Breakfast

60 gm oats ,1glass milk,5almonds ,2 cashew.

Lunch

1 bowl chole ,half plat rice,2 chapati ,salad.

Evening

1 medium apple.

Dinner

Egg curry ,4 chapati,salad,1glass milk.

Fifth day.

Breakfast

Protein shake, 1 scoop whey protein,2 banana,5 almonds,1 spoon honey.

Lunch

Potato stuffed paratha ,1 bowl curd ,salad.

Evening

White sauce pasta 100 gm.

Dinner

Spinach dal , 4 chapati, 1 glass raita.

Sixth day.

Breakfast

2 onion tomato suji cheela ,tomato catchup.

Lunch

Dum aloo sabji,4 to 5 chapati, 1 glass raita.

Evening

2 banana.

Dinner

Baingan bharta ,4 to 5 chapati, 1 glass milk.

Seventh day

Breakfast

1 bowl mix veg poha ,100 gm peanuts ,5 almonds 250 ml milk.

Lunch

Mix veg fried rice, 1 bowl curd, salad.

Evening

100 gm grill paneer , green chutney.

Dinner

4 onion potato stuffed paratha, 1 bowl curd, salad.

High calories food items for Best diet plan for weight gain.

1.Red meat.

Red meat having a lots of nutrition high in carbs high in protein but its also high in cholesterol.

You can take 1 and 2 times add this in your diet if you are not vegetarian.

2.Some fruits.

Banana is an best fruit for gain weight because banana is high on calories and also provide good nutrition protein , fat and good carbohydrates.

Mango is an great for take in evening time you can also take in shake form .

Pineapple is an good natural sweet fruit you can take it after the lunch .

Papaya is an good for our health you can take in a shake form with add some dried fruits.

3.Avocado.

This is an good in taste green vegetable its also good for your heart health providing good fats that good for our heart.

4.Whole wheat bread.

This is good choice for an gain weight in healthy way. you can take it with peanut butter ,and also in sandwich form.

5.Cheese.

You can take cheese with toast bread ,sandwich its good in healthy fats and high in calories.

Under 28 grams 1 slice of cheese contains  and 7 grams of protein with 110 calories.

6.Weight gainer and protein supplements.

If your apatite is not high than you can use these supplements for weight gain. weight gainer is giving a high calories in single time you can fulfill you daily calories requirement with the use of these supplements.