Going by the data, about 462 million people worldwide are underweight. Research shows that globally, about 10% of adults are underweight. However, due to differences in biological and behavioural characteristics, women tend to be more underweight as compared to men. Although the number of underweight females in India has decreased in the last few years, it remains an area of concern.
To gain weight, you must adhere to the proper nutrition strategy. You can boost your daily calorie consumption by eating more frequently and in the correct portions.
Also, you must lead a healthy lifestyle and consume foods high in calories and nutrients. Finally, scheduling a regular workout regimen with other lifestyle changes is essential.
The Importance of Healthy Weight Gain
Being underweight can result in several health problems and pregnancy-related issues. One of the most common myths regarding weight gain is that consuming more calories will help you gain weight.
A study found that underweight people experience a higher mortality rate than healthy individuals. Another study found that underweight people are at an increased risk for Sarcopenia and age-related muscle wasting.
The more significant issue with being underweight is the lack of nutrition. Furthermore, some women may find managing a healthy weight challenging due to hormonal problems.
Important Tips for a Healthy Weight Gain
The most important thing to consider before starting your weight gain journey is identifying your body weight. You can do so by several measures like Body Mass Index, Body Mass Ratio or Waist Height Ratio. In addition, you must also note that no strategy works the same for all and it is best to consult an expert nutritionist. However, if you are new to the journey, you can follow some basic tips.
- Eat more often.
- Do not skip your meals.
- All meals must have all essential nutrients.
- Include multiple food groups in your meals, and prioritise nutrient- and calorie-dense foods.
- Increase your protein intake to gain muscle.
- Consult an experienced nutritionist and dietician.
- Avoid smoking and alcohol consumption.
- Reduce stress.
- Try yoga and weightlifting.
- Get good sleep.
7-Day Reference Diet Plan for Females to Gain Weight
Men and women have different physical and structural characteristics. Additionally, their metabolic activities differ. Therefore, a female weight gain eating plan must have the following foods to work effectively.
Day 1
Breakfast (801 Calories)
- Vegetable Upma: 1.5 cups
- Oats Smoothie: 1 glass
- Boiled Eggs: 2
- Mixed Dry Fruit Nuts: 2 tbsp
Mid Morning Snack (84 Calories)
Lunch (824 Calories)
- Paneer Capsicum: 1 cup
- Soybean Curry: 1 cup
- Chapati: 3
- Curd: ½ cup
- Salad: 1 bowl
Evening Snack (230 Calories)
- Vegetable Cutlet: 2 pc
- Coconut Water: 1 coconut
Dinner (771 Calories)
- Bottle Gourd (Lauki): 1 cup
- Mix Dal: 1.5 cups
- Chapati: 3
- Salad: 1 bowl
Day 2
Breakfast (701 Calories)
- Multigrain Bread and Egg Omelette Sandwich: 1
- Milk and Cornflakes: 1 cup
- Mixed Dry Fruit Nuts: 2 tbsp
Mid Morning Snack (215 Calories)
Lunch (832 Calories)
- Dal: 1 cup
- Matar Paneer: 1 bowl
- Chapati: 3
- Plain Rice: ½ cup
- Curd (Cow’s milk): 1 cup
- Salad: 1 bowl
Evening Snack (186 Calories)
- Blueberry Tofu Smoothie: 1 glass
Dinner (771 Calories)
- Chicken Curry: 1 cup
- Mix Veg: 1 cup
- Steamed Rice: ½ cup
- Chapati: 2
- Salad: 1 bowl
Day 3
Breakfast (751 Calories)
- Moong Dal Chilla: 3
- Mint Chutney: 2 tbsp
- Almond Chocolate Milk: 1 glass
- Mixed Dry Fruits: 2 tbsp
Mid Morning Snack (249 Calories)
Lunch (843 Calories)
- Shimla Mirch Aaloo (Potato Capsicum): 1 cup
- Egg Curry: 1 bowl
- Chapati: 3
- Plain Rice: ½ cup
- Salad: 1 bowl
Evening Snack (218 Calories)
Dinner (757 Calories)
- Arhar Dal: 1 cup
- Baigan Matar Bharta (Mashed Brinjal Peas): 1.5 cups
- Curd: ½ cup
- Chapati: 3
- Salad: 1 bowl
Day 4
Breakfast (793 Calories)
- Potato Stuffed Paratha: 2
- Plain Curd: 1 cup
- Large Boiled Eggs: 2
- Mixed Dry Fruits: 2 tbsp
Mid Morning Snack (194 Calories)
- Apple Muesli Shake: 1 glass
Lunch (632 Calories)
- Mutton Curry: 1 cup
- Chapati: 2
- Plain Rice: ½ cup
- Salad: 1 bowl
Evening Snack (316 Calories)
- Banana Almond Smoothie: 1 glass
Dinner (790 Calories)
- Potato Curry: 1.5 cups
- Toor Dal: 1 cup
- Chapati: 3
- Salad: 1 bowl
Day 5
Breakfast (768 Calories)
- Vegetable Sandwich: 2
- Mint Coriander Chutney: 1 tsp
- Coffee with Full Cream Milk: 1 cup
- Mixed Dry Fruits: 2 tbsp
Mid Morning Snack (346 Calories)
- Roasted Peanut: ½ cup
- Sugarcane Juice: 1 glass
Lunch (728 Calories)
- Yellow Dal: 1 cup
- Cauliflower Potato Mix: 1 cup
- Chapati: 2
- Plain Rice: ½ cup
- Buttermilk: 1 glass
- Salad: 1 bowl
Evening Snack (239 Calories)
- Vegetable Juice: 1 glass
- Upma: 1 cup
Dinner (817 Calories)
- Peas and Cauliflower Sabzi: 1 cup
- Vegetable Pulao: 1 cup
- Chapati: 3
- Curd: ½ cup
- Salad: 1 bowl
Day 6
Breakfast (812 Calories)
- Vegetable Poha: 1.5 cups
- Banana Shake: 1 glass
- Boiled Eggs: 2
- Mixed Dry Fruits: 2 tbsp
Mid Morning Snack (126 Calories)
Lunch (823 Calories)
- Chana Spinach Curry: 1.5 cups
- Red Gram Dal: 1 cup
- Chapati: 3
- Plain Rice: ½ cup
- Salad: 1 bowl
Evening Snack (205 Calories)
- Chicken Soup with Vegetables: 1.5 cups
Dinner (861 Calories)
- Taro Root Gravy: 1 cup
- Sambhar: 1 cup
- Chapati: 2
- Rice: 1 cup
- Curd: ½ cup
- Salad: 1 bowl
Day 7
Breakfast (844 Calories)
- Multigrain Bread with Butter: 3
- Banana Peanut Butter Oats Milkshake: 1 glass
- Mixed Dry Fruits: 2 tbsp
Mid Morning Snack (125 Calories)
- Mixed Fruit Juice (Fresh): 1 glass
Lunch (841 Calories)
- Cooked Okra (Bhindi): 1 cup
- Rajma Curry: 1.5 cups
- Chapati: 3
- Plain Rice: ½ cup
- Salad: 1 bowl
Evening Snack (190 Calories)
- Tomato Soup: 1 cup
- Besan Chilla: 1
Dinner (784 Calories)
- Black Lentil: 1 cup
- Spinach Tofu: 1 cup
- Chapati: 2
- Rice: ½ cup
- Curd: ½ cup
- Salad: 1 bowl
Note: It is a reference food plan. You must consult a dietician before following this plan or modifying and adapting it to suit your health needs and conditions.
The ICN Expert’s Take
When it comes to weight, especially that of females, the focus should be on a healthy weight. A weight which will enable all physical activities while ensuring mental stability.
To achieve a balanced weight (i.e. not be undernourished or malnourished), one should follow the fundamental guidelines mentioned above, especially regarding quality and quantity of food, along with adequate to moderate exercise, which will keep the muscles flexible and healthy.
It’s also about the journey and not the destination. As you venture into the health sphere, you will notice several new aspects of a healthier, happier you, a win-win for you and your body.
Conclusion
Weight gain does not restrict you from eating your favourite foods and is an enjoyable process. The goal should be to gain lean muscle mass. You can accomplish your weight goals fast and safely by adhering to simple advice on what to eat and when. It’s crucial to consult a nutritionist if you’re having trouble gaining weight despite following the necessary measures.