7-Day Indian Diet Plan For Healthy Weight Gain For Teenagers With Tips And Strategies

A teenager’s body goes through numerous changes within a span of a few years. They have growth spurts, hormonal shifts, and physical development all happening at once. 

For some teens, gaining weight can be as difficult as weight loss is for other teenagers. Whether you’re looking to gain muscle mass, put on some healthy weight, or combat a naturally fast metabolism, understanding the right strategies for weight gain is key to achieving your goals healthily and sustainably. 

In this blog, we will break down effective strategies for healthy weight gain for teenagers, focusing on the right types of foods for teenagers to gain weight, exercise, and lifestyle changes.

Table Of Contents

1. 7-Day Indian Diet Plan For Weight Gain For Underweight Teenagers
2. Importance of Healthy Weight Gain for Teenagers
3. Nutrient-Dense, High-Calorie Foods For Teenagers To Gain Weight
4. How To Gain Weight As A Teenager? 5 Strategies To Gain Weight For Teenagers
5. Dietitian’s Recommendation
6. The Final Say
7. FAQ
8. References
    

7-Day Indian Diet Plan For Weight Gain For Underweight Teenagers

Here’s a sample 7-day diet chart for weight gain for teenagers who lean toward vegetarian foods: 

The Importance of Healthy Weight Gain For Teenagers

Before you start on a weight gain journey, it’s important to understand the differentiation between healthy weight gain and unhealthy weight gain. 

Healthy Weight Gain: This means an increase in lean body mass and includes building muscle mass, body support, a diet of fresh foods with little amounts of healthy fats and constant exercise and sleep.

Unhealthy Weight Gain: This involves ‘adding on’ fat, which usually originates from

the intake of processed, sugary and energy dense foods without regard for proportions. This can be dangerous to health in the long run and cause obesity, which comes with health risks such as cholesterol problems, insulin resistance, heart disease, and more.

Also Read: What’s The Ideal Muscle Mass Percentage For Men & Women? A Guide To Better Body Composition

Nutrient-Dense, High-Calorie Foods To Include For Teenagers To Gain Weight

To gain weight, it is crucial to eat more than you’re used to. The calories you consume in a day must be more than the calories you burn in order to create a caloric surplus, which will help you increase your weight. However, these calories must come in the form of foods that are rich in nutrients that supply your body with necessary macro and micronutrients to support health and overall development.

Here are some foods that will help you gain weight healthily:

1. Healthy Protein Sources

Protein is essential for muscle building, tissue repair, and overall growth. Aim to consume protein-rich foods with every meal:

A. Animal-based protein

• Chicken 
• Turkey
• Mutton
• Fish (salmon, tuna, tilapia)
• Other seafood (shrimp, scallops, lobster)
• Eggs
• Greek yoghurt
• Cottage cheese
• Milk 
• Cheese 
   

B. Plant-based protein:

• Legumes (lentils, chickpeas, beans)
• Nuts & seeds (sunflower seeds, almonds, flax seeds)
• Soy products (tofu, soy milk, tempeh)
• Whole grains (quinoa, oats)

Also Read: Protein Powder For Non-Gym Goers: 5 Types, Benefits, Myths And Ways To Include In Diet!

2. Healthy Fats

Fats are dense in energy values and necessary for hormone balance, brain functioning, and energy. Include these healthy fats in your diet:

A. Monounsaturated fats:

These are heart-healthy and can reduce bad (LDL) cholesterol while increasing good (HDL) cholesterol.

• Avocado
• Olive oil
• Nuts (almonds, cashews, walnuts)
• Seeds (sesame seeds, pumpkin seeds)
• Peanut butter 
   

B. Polyunsaturated fats:

These are essential fats your body can’t produce.

• Omega-3 Fatty Acids (fatty fish, chia seeds, flaxseeds, omega-3 supplements)
• Omega-6 Fatty Acids (soybean oil, sunflower seeds and oil)
   

C. Saturated fats:

These are healthy when consumed in moderation and from natural sources.

• Coconut oil
• Dark chocolate (70% cocoa or higher)
• Ghee
   

3. Complex Carbohydrates

Carbohydrates are the preferred energy source in the human body and help in muscular work and growth. 

Choose whole-grain and fibre-rich options:

• Brown rice, quinoa, barley
• Oats
• Sweet potatoes
• Whole wheat pasta
• Whole grain bread
• Beans and lentils
• Corn and peas
• Other vegetables

Also Read: Top 10 Foods High in Carbohydrates That Are Straight-Up Healthy and Totally Worth It!

How To Gain Weight As A Teenager? 5 Strategies To Gain Weight For Teenagers

Now that you know what you need to eat, and what you should avoid, let us look at some strategies to help you gain weight easily!

1. Eat More Frequently

One of the greatest approaches to putting on weight is by eating 5-7 smaller meals throughout the day instead of 3 larger meals. This allows your body to use the nutrients and protein in your food better and also helps you consume more calories.

Include as much protein as possible in each meal, and calculate the total amount of calories you’re eating each day to make sure you’re in a caloric surplus.

Make the best of snacks with calorie foods like nuts, trail mix, protein bars, or even whole grain crackers with cheese.

2. Strength Training Exercises For Muscle Growth

Adding strength training exercise routines to your fitness plan is essential for a healthy weight gain. This ensures that the protein is being put to use and your muscles are being built. Additionally, strength training helps keep the fat off the body, and increases lean muscle mass. 

Some effective strength training exercises include:

Bodyweight exercises: 

• Crunches
• Handstands
• Squats
• Pull-ups
• Push-ups
• Plank
• Jumps
• Dips

Free weights:

• Barbell squats
• Dumbbell bicep curls
• Skullcrusher
• Bench chest press
• Dumbbell shoulder press
• Barbell wrist curls
• Deadlifts
• Rows

Heavy-duty gym equipment:

• Leg press
• Smith machine
• Chest fly machine
• Preacher curl bench
• Cable cross
• Overhead press machine
• Hyperextension
• Lat pull-down machine

Also Read: Try These 15 At Home Workouts To Gain Weight With Essential Considerations!

3. Get Plenty of Sleep and Rest

Food and exercise are essential parts of putting on a healthy weight and building strength and muscle. However, to maximise the benefits of these two, you must allow your body plenty of sleep and rest. 

Giving your body time to sleep allows it to repair the muscle tissues torn while exercising. It also regulates hormones and prepares itself for the next day. Inadequate rest, on the other hand, will slow down the development of the muscle tissue and the overall growth of the body mass will be problematic. If you’re training your body every day, you should attempt to get 7-9 hours of sleep each night.

Additionally, do not overtrain your muscles every day and allow there to be light exercises on some days and at least 1 rest day each week to give your muscles rest and prevent injury.

Also Read: 8 Effective Tips To Prevent Muscle Soreness After Exercise Easily!

4. Avoid Empty-Calories

Though, it can be tempting to consume food such as fast food, candies, and soft drinks in order to ‘add on’ the number of calories consumed, such foods are very poor in nutrients and may lead to an unhealthy weight gain. 

These foods are called ‘empty-calorie’ foods because they provide no nutrients for their high-caloric levels. The unhealthy fats from these foods are then absorbed in the body as fat cells that cause an unhealthy weight gain preceded by other diseases such as diabetes or heart disease.

Additionally, eating these foods may decrease your strength and functionality while exercising, further hampering your healthy weight gain journey.

Instead, eat foods that are rich in nutrients, and provide essential macronutrients and micronutrients needed by your body.

5. Be Patient and Consistent

Slow and steady is the best approach to undertaking a healthy weight gain. Most often, rapid weight gain is linked to unhealthy fat accumulation in the body, which is why slow weight gain is the best way to go about it.

Consistently try to consume between 500-800gm of weight gain per week. Stick to your diet and exercise.

Dietitian’s Recommendation

To put on healthy body mass, you have to be in a positive energy balance; this means that you need to consume more calories than you expend daily. 

The amount of surplus of calories varies according to age, weight, sex, metabolism, and activity degree. Since calories are used as a unit of energy, the more physically engaged you are, the more calories you will require. 

For moderate weight gain, I recommend a caloric surplus of 300-500 per day.

Dt. Akshata Gandevikar

The Final Say 

It is not easy for anyone to put on weight, especially teenagers, but it is by no means impossible. To gain a healthy weight, teenagers must concentrate on taking high-energy dense foods in their diets, use of strength training as well as adequate relaxation and water intake. With the right dietary means of gaining weight, you will not only gain the required weight but also develop good health that can sustain you in the future.

FAQs

1. How many calories should a teenager eat to gain weight?

Teenagers should aim for a caloric surplus, consuming 300-500 extra calories per

day above their usual intake. The exact amount depends on factors like activity level,

age, gender, and metabolism. Monitoring progress and adjusting calorie intake

accordingly can help ensure a steady, healthy weight gain of around 500-800gm per

week.

2. Should teenagers take supplements to gain weight?

Supplements like protein powder or creatine may support muscle gain in teens,

especially if their diet is insufficient in protein. However, whole foods should always

be the primary source of nutrients.

3. Can stress affect weight gain in teenagers?

Yes, stress can negatively impact weight gain in teenagers. Stress can suppress

appetite, disrupt sleep and increase the production of cortisol, a hormone that may

hinder muscle growth. It’s essential to manage stress through relaxation techniques,

regular physical activity, and adequate sleep to support healthy weight gain and

overall well-being.

4. Is it safe for teenagers to aim for rapid weight gain?

No, rapid weight gain can lead to unhealthy fat accumulation, which increases the

risk of health problems like diabetes and heart disease. Aiming for gradual weight

gain, about 0.5–1 pound per week, ensures that the weight gained is primarily lean

muscle. Focus on balanced meals and a consistent workout routine to promote

healthy, sustainable weight gain.

References

• https://www.asknestle.in/expert-advice/weight-gain-diet-and-tips-for-teenagers
• https://www.momjunction.com/articles/ways-to-help-teen-gain-weight_00352619/
• https://www.lovetoknow.com/parenting/teens/fast-ways-teenagers-gain-weight
   

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