Weight Gain Diet Plan: Sample 119

Here is a weight gain diet plan for a 23 years old woman with 5'5" of height and 102 lbs of weight; she has no disease or illness and does 45 minutes of walking per day. She hasn't any allergy to any foods. She wants to gain weight and gain muscles.

Gender: Female
Age: 23 years old
Weight: 102lbs
Height: 5'5"

Primary goal: Gain weight
Diet type: Anything
Food allergies: None
Activity level: Sedentary

Caution: This diet is adjusted based on this patient's particular conditions and should not be used in similar cases.

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♦ Take a daily multivitamin after breakfast;
♦ You can eat one of the written recipes in each meal;
♦ There is nothing wrong with eating more than this amount;
♦ Drink enough water during a day.

To gain weight, the cause of being underweight must be determined, and the leading cause must be eliminated. After solving the main cause of being underweight, the most important thing to gain weight is getting more calories.
This increase in calorie eating should be provided by various food groups such as cereals, dairy, protein, fruit and healthy fats. Eating dried fruits, nuts and seeds, and calorie-dense foods is an excellent choice to increase the weight gain diet's energy. Using 100% juices and Greek yogurt are also good options to increase your calorie intake.
Healthy fats that you can use in your weight gain diet include olives, avocados, coconut, olive oil and avocado oil. You can add these high-calorie items to your salads or various foods and enjoy eating them.
Increasing the number of meals in the weight gain diet to 6 or more meals will result in a balanced caloric intake throughout the day.
The amount of protein in the gain weight diet should be about 15 to 20% of the total calories received during the day.
Dietary diversity increases the tendency to consume food. For example, when you eat your favorite food for several days in a row, you will eventually hate it, so diversify your gain weight diet.
Also weight gain supplements have an important role in gaining weight by add lean mass to your body. However, using food supplements alone cannot cause weight gain. To get maximum results, you should use gain weight supplements with a proper weight gain diet that leads to weight gain.