Top 10 Foods for a 10 Kg Weight Gain Diet Chart for Females
In India, most people associate dieting primarily with weight loss, rather than maintaining a healthy weight. Weight loss is, undoubtedly, a very common problem, but weight gain is also an equally valid concern. Imagine a situation where, despite your best efforts, you find yourself struggling to achieve a healthy, shapely physique. This journey of dealing with a naturally high metabolism can often be gruelling, especially for girls. Most people search diet charts for weight gain for females in 1 month on the internet, and many others also opt for indiscriminate eating. However, the solution lies in mindful and intelligent eating.
Understanding the science behind building muscle and healthy mass is extremely important. For your information, we have compiled research-based insights and a top 10 food list for a 10 kg weight gain diet chart tailored for females.
What is a Healthy Way of Weight Gain for Females?
1. Identify the root cause:
For proper weight gain, it is crucial to identify the reason behind someone struggling to gain weight. This could be due to a high metabolism, hyperthyroidism, hereditary factors, poor eating habits, or vitamin deficiencies. Talk to a health expert who can help you analyse your lifestyle habits and then choose an approach to address the underlying issues.
2. Include nutrient-dense, wholesome foods in your diet:
Eating junk food and thinking any fat is good fat is wrong. Consuming wholesome home-cooked food can have positive health consequences even for someone who is underweight.
3. Keep a check on your macronutrient intake with:
- Complex carbs: At least 50% of daily calories should come from slow-complex carbohydrates, such as sweet potatoes, quinoa, and other whole grains. These provide sustained energy and are crucial for fueling muscle growth.
- Good Fats: Good fats are essential for gut health, hormones, and skin. This comes from foods like ghee (in moderation), avocado, nuts, and seeds.
- Proper amounts of protein: Protein keeps you satiated and maintains your muscles. Protein intake can be sourced from lean meats, eggs, dairy, and legumes, which are vital for building muscle mass during weight gain.
4. Resistance and strength training:
Strength training is non-negotiable for healthy weight gain in women. Not only do you need to eat better, but you should also train harder to let your muscles grow healthily.
5. Regular monitoring of body composition:
Having a simple body fat analysis every month is also advised. For a normal female with sedentary to moderate activity, the ideal body fat percentage should be between 18% and 28%.
6. Prioritising gut health:
A healthy gut ensures better nutrient absorption, which is critical for weight gain.
Why a Personalised Diet is Key to Healthy Weight Gain?
A personalised diet is undoubtedly crucial for achieving a healthy weight gain, as each individual has a unique metabolism, activity level, and set of dietary preferences or restrictions. This makes the one-size-fits-all approach ineffective.
A personal diet ensures the exact math behind calorie intake and the optimal macronutrient balance needed for your body to build muscle and the necessary fat. For individuals aiming to increase muscle mass, creatine supplements can be a beneficial addition to a customised nutrition plan. Customising the diet according to your food preferences—such as vegetarian, vegan, or non-vegetarian—and including the fruits and vegetables you enjoy, allows for long-term adherence to the diet. Personalisation also helps address specific health factors or allergies to ensure overall well-being.
Important Tips for a Healthy Weight Gain for Women
- Focus on gaining weight slowly by adding healthy calories, around 300 to 500 extra calories a day.
- Eat smaller meals that include healthy snacks between two full-size meals.
- You may add extra calories to your meals with cheese, nuts, and seeds.
- Adding protein-rich milkshakes and date and nut smoothies can be a great addition.
- Have a balanced diet. Everything, including seasonal fruit, seasonal and exotic vegetables, starchy carbohydrates, dairy, and alternatives, should be in your diet.
- Add protein to your meals with beans, pulses, fish, eggs, and lean meat.
- You can add yoghurt and a good amount of dahi to your diet.
- Build muscle with strength training or yoga, as exercise can also improve your appetite.
7-Day High-Calorie Meal Plan for 10 Kg Weight Gain in Females
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Day 7
Top 10 High-Calorie Foods to Include in a 10 Kg Weight Gain Diet Chart for Female
If the above-mentioned diet chart for weight gain in females is followed consistently, the results will be noticeable within a few months. To make this diet more enjoyable, you can make alterations with different high-calorie foods so that dieting never gets boring. Gaining 10 kg of weight requires a strategic approach and a focus on high-calorie foods. Here are 10 essential high-calorie foods you can include in your diet:
Whole Milk:
Whole milk contains all the good fats, protein, and carbohydrates, along with essential vitamins and minerals like calcium, vital for bone health and especially important for women.
Paneer (also called cottage cheese):
Packed with protein and healthy fats, paneer is a versatile food. It can be prepared in various ways and is an excellent source of calories for building muscle and achieving overall weight gain.
Ghee:
Holding great value in Indian food tradition for ages, ghee is a pure fat source that adds a good amount of calories to your meals. It's also rich in fat-soluble vitamins and can enhance the absorption of other nutrients.
Bananas:
This fruit is full of carbohydrates and natural sugars, and acts as a quick source of energy. Easy to digest and versatile, bananas can be eaten whole or in smoothies.
Peanuts:
A good source of healthy fats, protein, and fibre, peanuts are a great snacking option. Peanut butter can also be added to smoothies to make them more creamy, healthier, and enjoyable.
Potatoes:
A healthy Indian diet is incomplete without potatoes. Rich sources of good carbs, potatoes are an excellent source of energy and calories. They can be prepared in numerous ways, such as curries, baked, or mashed, making them easy to include in daily meals.
Avocado:
An excellent source of healthy monounsaturated fats, avocado is a good calorie source, along with fibre and various vitamins and minerals.
Dried Fruits:
Soaked dried fruits like almonds, raisins, walnuts, and figs make a good source of omega-3. They are ideal for quick energy and weight gain. They are also rich in fibre, vitamins, and minerals.
Whole Grains:
Substitute regular wheat flour with whole grain/multigrain atta as they provide complex carbohydrates, fibre, and essential nutrients, contributing to sustained energy necessary for weight gain.
Legumes:
These are fantastic sources of plant-based protein, complex carbohydrates, and fibre. Including various dals and legumes in your diet provides essential nutrients and a good amount of calories for healthy weight gain.
Conclusion
Along with following a healthy diet chart for weight gain in females, it is equally important to engage in some form of exercise. It is like an investment in your long-term health and vitality. Ensuring good sleep, proper hydration, correct supplement intake, and a balanced diet helps you achieve your weight gain goals in a way that supports energy levels, hormonal balance, and overall well-being. Trusted brands like Wellversed offer a range of nutrition solutions that can support your personalised health journey. Start your journey today!
Frequently Asked Questions
No, gaining 10 kg in one month is not only risky but also not possible. It is generally not considered safe or healthy for most people. A more sustainable and healthy approach to weight gain is typically around 0.5 to 1 kg per week. Rapid weight gain might lead to digestive issues, increased blood pressure, and other health problems.
It is generally recommended to reduce cardio exercises when you are trying to gain weight, especially if your primary goal is to build muscle. Excessive cardio can burn calories. However, moderate cardio exercises are good for overall health. pre-workout supplement to amp up your energy levels and exercise regularly to gain muscle.
To gain a healthy weight, you can generally take 1.2 to 2.0 grams of protein per kilogram of body weight per day. This range is for healthy individuals who are actively trying to build muscle mass.
No, eating late at night is generally not recommended, as late-night eating often involves consuming more calories than your body needs, especially from unhealthy, processed foods.
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