Best Pakistani Diet Plan for Weight Gain

Many children and young people are underweight in Pakistan. If you are someone who is also struggling to gain weight, then you should follow a healthy Pakistani diet plan for weight gain. Some people think that consuming fizzy drinks and eating fast food can aid in weight gain. It is true; however, it can also destroy the healthy at the same time.

Many people think that gaining weight is quite easy. But it is not true for all. We understand the struggle when we actually go through the process. Gaining weight is way more tricky than losing weight. We cannot just eat anything and gain weight. In fact, we have to follow a proper diet plan for gaining weight.

Whether you are a skinny girl or a slim man, if you’re underweight, you should follow a healthy Pakistani diet plan, weight gain exercises, and healthy routine activities.

Moreover, if you want to gain weight slowly and steadily, then go for 300-500 calories more than you burn every day as per the calorie calculator. On the other hand, if you want to gain weight fast, then go for 700-1000 calories above the maintenance level.

In this blog, we will focus on a Pakistani diet plan for weight gain, effective ways to gain weight, and whether is it safe to take supplements for weight gain in Pakistan.

Healthy Weight Range

The Body Mass Index (BMI) of any individual decides the weight territory of any person.

To know your BMI, partition the body weight by the level in the meter square. The answer you get is your Body Mass Index (BMI).

A BMI in the range of 18.5 and 24.9 falls under the sound weight territory.

If your BMI is 18.5 or less, then you are generally considered underweight.

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6 Effective Ways to Gain Weight

If you are someone who is trying to gain weight, then you should keep these 6 tips in mind to gain weight.

1. Eat in Small Portions of 6

This method is for those people who get full before everyone else or who do not like to eat large meals at one time.

You should divide the 3 large meals into 6 smaller ones. You can get the required calories without pressuring yourself.

Moreover, a study compared the effect of eating 3 meals per day or 6 smaller meals on body fat and hunger. Both of the groups received sufficient calories to upkeep their current body weight using the macronutrient distribution: 30% energy from fat, 15% proteins, and 55% carbohydrate.

At the end of the study, researchers saw no difference in body fat loss and energy expenditure in both groups. Moreover, it is interesting to note that people who consumed 6 smaller meals throughout the day had increased hunger levels and wished to eat more in comparison to those who consumed 3 larger meals a day.

In both groups, calorie intake was controlled. Researchers hypothesized that those who take 6 smaller meals are more likely to consume more daily calories than those who take 3 larger meals.

Therefore, if you want to gain weight, then eat 6 smaller and frequent meals.

ALSO READ: How to Gain Weight? Free Weight Gain Diet Plan!

2. Take Nutrient Rich Foods

You should incorporate more fiber into your diet by consuming more complex carbohydrates instead of simple carbohydrates. Moreover, add proteins and healthy fats to every meal. Additionally, consume fruits and vegetables in your diet. These all are nutrient-rich foods that aid in gaining weight and healthy fat, and make you feel full for longer periods.

3. Go for Strength Training

Some exercises, including strength training, can aid in building muscle mass and increase hunger levels.

It can make you feel healthier and happier. This is because exercise can release happy hormones which makes you feel healthy.

Some of the other exercises that can help in gaining weight are as follows:

• Squats
• Bench press
• Crunches
• Tricep Dips
• Push-ups
• Lunges
• Burpees
• Glute Kickback

4. Avoid Junk Food

Many people think that consuming junk food can help in gaining weight. It is true but it will also impact the health. Therefore, if you want to gain weight, stay away from junk and packaged foods and go for their healthy alternatives.

For instance, you can swap potato chips for popcorn or dark chocolate.

Dietitian / Nutritionist For Weight-Loss Diet In Pakistan

5. Consume Weight Gain Foods

You should consume weight-gaining foods which include the following:

• Smoothies and Shakes

You should consume shakes and healthy smoothies. You can use bananas, mangoes, strawberries, peaches, and dates to make smoothies. You can add nuts, protein powder, and seeds to your shakes and smoothies.

• Starchy Vegetables

Starchy vegetables aid other nutrients to make muscle mass and weight gain by increasing calorie consumption and adding weight to meals. Hence, you should add a side of vegetables to all your meals. Some starchy vegetables are as follows:

• Corn
• Potatoes
• Winter root vegetables
• Sweet potatoes

• Nuts and Nut Butter

Eating nuts daily also ensures that you get healthy fats to gain weight. You can eat them as it is or you can also include them in other recipes such as salads, etc. You can also try peanut butter that does not have any added sugars, fats, or salts.

• Eggs and Meat

Meat and eggs are a great source of protein and essential nutrients. If you want to gain weight, you should incorporate at least 1 portion of protein into your meals.

• Dry Fruits

Dru fruits are the best and most healthy alternative to other unhealthy snacks. They are packed with calories and have many minerals and vitamins. You can have berries, dried apricots, apples, or pineapples.

6. Eat Healthy Snacks

If you are craving some snacks then, instead of relying on junk and fast food, you should have healthy snacks. You should have organic snacks in the diet that have nutritional value along with calories.

Some of the healthy weight-gain snacks are as follows:

• Dates
• Seeds
• Walnuts
• Almonds
• Dry fruits
• Yogurt
• Other Nuts

Pakistani Diet Plan for Weight Gain

If you want to gain weight, then you should follow the below-mentioned best Pakistani diet plan for weight gain.

Weight Gain Breakfast (8:00-8:30)

• 2 Bran Bread slices
• Banana, Date, and Almond Milkshake
• 1 boiled egg
• 1 handful of nuts (walnuts, almonds, cashews)

Mid Meal (11:00-11:30)

• Apple slices with peanut butter

OR

• 1 cup sweet potato chaat

Lunch (2:00-2:30)

• 1 Whole-wheat Roti or Rice
• Chicken/Fish/Meat
• 1/2 cup Mix Salad
• 1/2 cup Yogurt (raita)

Evening (4:00-4:30)

• Nuts
• Dark Chocolate

Dinner (8:00-8:30)

• 3 oz. Grilled chicken
• 1/4 cup Steamed Vegetables
• 1/2 cup Mashed potatoes with cream
• 1/2 cup Rice

Is It Safe to Take Weight Gain Supplements in Pakistan?

Some people prefer to take weight gain medicine in Pakistan but are unsure about how they work and what are their side effects.

Basically, weight gain medicines, supplements, or powders claim to increase metabolism, boost appetite, increase muscle mass, and athletic performance.

You can take weight gain supplements in Pakistan, but only after consulting the best nutritionist in Pakistan.

Consult the Best Nutritionist in Pakistan for a Personalized Diet Plan

If you want a customized diet plan for yourself or anyone else whether he/she is healthy or has any underlying medical conditions, then you can consult the best nutritionist in Pakistan via Marham.

Click here to book an appointment with the best nutritionist in Pakistan at just 700 PKR right away!

Marham Weight Loss Clinic

On the other hand, if you want to lose weight then, Marham’s weight loss clinic is for you!

You can also subscribe to Marham’s Weight Loss Clinic which starts from Rs. 2000 only. You can consult with certified professionals, have a personalized experience, schedule programs, and follow-up sessions to track progress, and have digital prescriptions from the doctors. Additionally, you can also have medicine delivered to your doorstep.

You can consult with top nutritionists, general practitioners, and fitness trainers to get a personalized weight loss plan.

Frequently Asked Questions (FAQs)