In the current society, a chunk of youth is suffering from obesity and getting diagnosed with long-term diseases due to it. On the other hand, a percentage of the younger generations have been suffering from too much leanness which affects their self-esteem. Being very thin can be embarrassing and the person could fall victim to trolls. This can traumatize the person involved mentally. Being too slim also does not look very good and can result in weaker immunity. From here, we understand that one of the problems we need to solve is to guide in gaining weight. This article is broken down into segments with proper guidance for a 10 Kg weight gain diet chart.
Diet chart for women:
While following a 10 Kg weight gain diet chart, the thing that’s most important is food. Without proper food intake, nothing can help in gaining weight. Before moving into the main diet chart for 10 Kg weight gain we will discuss calories and ideal calorie intake for men and women.
A calorie is a measure of how much energy a certain food provides to our body. While an average woman spends 1800 calories every day, a man would spend around 2200 calories. So while following the 10 Kg weight gain diet chart, one should keep in mind their calorie intake. A man would require around 2500 calories per day to gain weight whereas a woman would require 2000-2100 calories to gain weight.
10 Kg Weight gain Diet Chart
The day starts the moment we wake up. When we want to gain 10 Kg weight through a diet chart, we should commit the whole day towards this goal. After waking up, tea or coffee should be avoided. The best thing to do after waking up is to drink one or two glasses of water followed by soaked grams, of almonds and raisins. Moong dal is also a very nutritious thing to eat in the morning. All of the aforementioned can be soaked all night to be consumed in the morning.
Moving on from the first meal, we go to breakfast, which should be a very nutritious meal with protein and carbohydrate-rich foods. In this 10 Kg weight gain diet chart, breakfast is the most important meal, which is the case in real life too. Oily and fat-heavy food should be avoided in breakfast. Some healthy options for breakfast are mentioned below
- Oats in milk with some fruits, linseed seeds, and peanut butter
- If oats are not to your liking, porridge can be prepared in a similar way by adding flax seeds.
- Egg bhurji can be made in butter and served with some bread. This makes for a tasty alternative.
- For a more Indian touch, roti with some vegetables makes for a good breakfast. Egg or cottage cheese can fulfill the protein demand.
- For a south Indian palate, idli, dosa, and poha all make for a good and fulfilling breakfast.
The third meal:
In the 10kg weight gain diet chart that we’re discussing, it is suggested to have a meal in between all the meals. After breakfast and before lunch, there is a time gap in which one should take a small meal with some seasonal fruit salad and a drink to go with it. Lassi, fruit juices, milk, and fruit shake, all provide a good calorific value and are good alternatives to each other to have at this time.
Non-veg components can also be added to this part of the meal to our own liking. The Proplant Complete Shake reviews say you can control your digestive health and maintain weight management.
Lunch:
Lunch is the second main meal of the day and a very important one in this 10 Kg weight gain diet chart. There are many options that one can use for lunch. A perfect lunch would be one consisting of lentils(protein), rice(carbohydrate), and vegetables (other nutrients and fiber). It should end with curd or lassi which helps to detoxify our gut. If one does not like rice, they’re free to have roti in place of rice. Non-veg components can also be added to this part of the meal to our own liking.
Evening snack:
After covering the whole day, the 10 Kg weight gain diet chart is now coming to its last few meals. Evening snacks should not be something very heavy or fast food. We can have sandwiches and roasted gram.
Dinner:
Dinner should be completed at least 2 hours before sleeping. One should not go heavy on dinner as it puts our body under pressure and rest becomes incomplete. Salad, roti, vegetables, and egg whites are a must for dinner.
Before sleeping:
A glass of milk before going to sleep helps remove fatigue from our bodies. If recommended by a doctor one can also add ayurvedic herbs to the glass of milk.
This completes the 10 Kg weight gain diet chart, but to gain proper results you must follow this diet chart to gain weight rigorously and show resilience. This is not a process that happens overnight, so the key to achieving results is to keep yourself motivated throughout the journey. Meals at the proper time, proper amount and selection of food, consistency, yoga, and a balanced diet are one of the top contributing factors to whether one can benefit from the 10 Kg weight gain diet chart we have provided.
In modern times, one of the key factors that have led to weight loss and other health problems is the sheer amount of stress everyone goes through. To avoid losing weight unnecessarily, stress must be reduced to a bare minimum. If you keep all the mentioned things in mind, then this 10 Kg weight gain diet chart will be very useful to you.
