Weight gain diet plan indian follow karke aap healthy tareeke se fast weight gain kar sakte ho. Aksar log poochte hain weight gain kaise kare aur Indian weight gain diet plan kya hona chahiye.
Sach ye hai ki jab aap apni daily calorie requirement se 300–500 calories zyada khate ho aur sath me strength training karte ho, tab healthy weight gain possible hota hai.
Is article me hum Indian foods ke sath weight gain diet plan, workout tips aur common mistakes detail me samjhenge.
🔥 Weight Gain Nahi Ho Raha? Ye Common Reasons Ho Sakte Hain
Agar aapka weight nahi badh raha, to in reasons ko check karo:
Calories maintenance se kam le rahe ho
Protein intake kam hai
Workout nahi kar rahe ya galat workout
Proper sleep aur recovery nahi ho rahi
👉 Protein intake samajhna zaroori hai
Internal link: Daily Kitna Protein Lena Chahiye?
🧮 Simple Weight Gain Formula (Daily Follow Karo)
Calories: Maintenance + 300–500 kcal
Protein: 1.6–2g per kg bodyweight
Workout: Strength training 3–5 din / week
Sleep: 7–8 ghante
👉 Beginners ke liye structured diet dekh sakte ho
Internal link: Gym Beginners Diet Plan
🥗 Indian High-Calorie Foods (Fast Weight Gain)
Ye Indian foods weight gain me kaafi helpful hote hain:
Full-fat milk
Banana + peanut butter shake
Paneer aur soya chunks
Rice + ghee
Dry fruits (dates, almonds, cashews)
Eggs (non-veg logon ke liye)
🍽️ 1 Day Weight Gain Diet Plan (Indian – Simple)
🌅 Morning (7–9 AM)
1 glass full-fat milk
1 banana + 2 tbsp peanut butter (shake)
5 soaked almonds
⏰ Mid-Morning
Peanut butter sandwich / poha with peanuts
🍛 Lunch (1–2 PM)
2–3 roti + 1 cup rice
Paneer sabzi / dal
1 tbsp ghee
Curd
☕ Evening
Banana / seasonal fruit
Roasted chana
🏋️ Post-Workout
1 scoop whey protein + banana
👉 Best Whey Protein in India
🌙 Dinner (8–9 PM)
2 roti + paneer / soya / chicken
Dal
🛌 Before Bed
1 glass milk
🥤 Liquid Calories Trick (Very Effective)
Liquid calories easily digest hoti hain aur weight gain fast karti hain.
Shake Recipe:
Milk + banana + peanut butter + whey/mass gainer
👉 Best Mass Gainer in India
🏋️ Workout & Supplements (Smart Use)
Strength training (compound exercises)
Creatine strength aur muscle gain me madad karta hai
👉 Creatine Kaise Piya Jata Hai?
Whey protein protein gap fill karta hai
💡 Practical Tips (Mistakes Avoid Karo)
Daily calories track karo
Meal frequency badhao (5–6 meals)
Junk food se weight badhega, muscle nahi
2–3 months consistency rakho
❓ FAQs – Weight Gain Diet Plan
Q. Weight gain me kitna time lagta hai?
👉 2–4 weeks me initial change, 2–3 months me visible result.
Q. Mass gainer ya whey kaun sa better hai?
👉 Calories kam mil rahi ho to mass gainer, protein ke liye whey.
Q. Creatine se weight badhta hai?
👉 Creatine strength badhata hai aur muscle gain support karta hai.
✅ Conclusion
Healthy weight gain ke liye sirf zyada khana hi kaafi nahi hota.
Balanced Indian diet + strength training + proper sleep se hi sustainable weight gain hota hai.Agar aap weight gain diet plan indian follow karte ho aur calories surplus ke sath regular strength training karte ho, to weight gain sustainable aur healthy hota hai. Patience rakho, consistency follow karo aur har week progress track karna na bhoolen.
❓ Weight Gain Diet Follow Karte Time Common Mistakes
Sirf junk food khana
Protein ignore karna
Workout skip karna
Proper sleep na lena
✅ Healthy Weight Gain Tips
Har meal me protein add karo
Liquid calories (shake) daily lo
Progressive workout follow karo
Weekly weight track karo
🕒 Weight Gain Results Kab Dikhenge?
Agar aap daily calorie surplus aur strength training follow karte ho to 2–3 weeks me weight badhna start hota hai aur 2–3 months me visible changes dikhte hain.