Protein is important to one’s body and keeps the body lean. In fact, many women gain weight around the menopause transition. This extra energy comes from burning body fats and the absence of significant body fat may result in muscle loss and other serious health issues. Your daughter might enjoy a 6-inch corn tortilla filled with 3 ounces of ground turkey sauteed in taco seasoning and 1 tablespoon of vegetable oil with 1/2 cup of brown rice mixed with 1/2 cup of black beans and 1 tablespoon of vegetable oil and served with roasted corn on the cob. If your daughter enjoys dried fruit, mix in raisins or dried apricots for extra calories. These types of drinks offer no nutritional value, and too much caffeine in a young girl's diet may affect neurological and cardiovascular development. Eating processed foods for weight gain can lead to the accumulation of subcutaneous or visceral fat. Below is the one-month diet plan to gain weight. Drugs, supplements, and natural remedies may have dangerous side effects. This should be accomplished by having a caloric-dense diet… Fat is a major energy source for the body, it supports hair and skin and helps with strenuous routine. Consult your pediatrician or a dietitian to assist in designing a weight-gain diet plan specific for your girl's needs. An 18-year-old can do this in one of two ways: eating fewer calories or exercising … It helped me to know hw to put on wight bcoz I don't eat food in time so thnxx;-), Consult a doctor for further advice and consultation. https://www.shape.com/weight-loss/tips-plans/7-day-diet-plan-weight-loss Singling out your daughter may also decrease her desire to eat, so don't prepare special meals just for her. Chocolate, cakes, fizzy drinks and other high-calorie foods full of saturated fat and sugar are more likely to increase your body fat instead of your lean body … 0.25 pounds per week is good if you’re more afraid of gaining fat. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. I've just read this article and it doesn't seem to involve females that much. After determining the cause of being under weight, the second step is to figure out how many calories you should in take in one day to gain weight. Lastly, if you wish to gain weight, calories in should be greater than calories out. Ideally, go to a nutritionist and doctors for advise on this subject. Pasta with coffee or juice or beverage of choice, Chicken stew with beverage of choice. The following article will share tips and steps on how a person should go about gaining weight and achieving the desired body. ¾ cup egg whites. This method will allow for an organized approach to weight gain and will certainly yield favorable results. Making sure your girl meets her daily milk needs, 2 1/2 to 3 cups a day, not only helps up calorie intake but also supplies the calcium she needs for healthy bone growth. I don't know if it's a problem I have or anything but most of my life I have been quite under weight. Following is a sample diet plan that can aid healthy weight gain. It fuels your body for your whole day. To lose weight, you need to burn more calories than you consume, says the Centers for Disease Control and Prevention. For example, have fruit smoothies to bulk up or add rich soups to your diet and even sugary treats every now and then. Pack in the nutrition and the calories at lunch and stuff a 6-inch whole-wheat pita with 3 ounces of turkey and 1 tablespoon of mayonnaise and serve with 1/2 cup of carrot sticks, a large apple and a 6-ounce container of low-fat yogurt with 1 tablespoon of nonfat dried milk powder. Along with eggs of choice. Dried Cranberries (or raisins) 1/2 cup. This sample meal plan has approximately 2,800 calories. To gain pounds, first of all calculate you RMR and add approximately 3500 calories to it, to determine your daily calorie intake. *Tip: As mentioned above the importance of eating and adding protein to your diet, remember to eat a protein heavy meal preferably after you exercise. Fried chicken steak with a rich bowl of green salad. Supplements will aid in muscle development and increase body mass. A healthy oil -- such as: Nonfat dried milk powder adds both calories and protein, with 27 calories and 3 grams of protein per tablespoon. You need to look over the foods you are eating and plan out meals. 4 omega-3 whole eggs. Mid-Morning Snack (Macros: 500 calories, 30 g protein, 30 g … Menopause weight gain … A healthy body is an ideal body. How to Gain Weight As a 16 Year Old Boy. American Academy of Pediatrics: Clinical Report–Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate? Attempts to lose weight don't require a name to be effective; they just need … Talk to her about staying full with the right foods, those that are high in nutrients, but still low in fat and calories. It is important to remain healthy in the approach to selecting foods that helps in weight gain. Sometimes, causes of losing weight can be related to health issues or mental health issues like depression or anxiety, these conditions could hamper weight gain as well. This sample meal plan is for women aged 19-50 years of average height, healthy weight and light activity.Meal / FoodWeight / portion sizeFood group an Sometimes, the reason to gain weight may not be health related, in that case, determine the reason to gain weight and set goals accordingly. Grind your food with a food processor. Armed with the right information, your 14-year-old girl can follow a diet plan to keep her healthy, and gain … Plan meals When gaining weight it is important to plan snacks between … Singling out your daughter may also decrease her desire to eat, so don't prepare special meals just for her. Add nuts or dried fruit to salad and grain dishes and top sandwiches with cheese or avocados to maximize the calories in every bite. Eggs with bacon, mushrooms, beans and tomatoes. A two-egg omelet with 1/2 cup of diced red and green peppers cooked in 1 tablespoon of oil and topped with 1 ounce of Swiss cheese served with two slices of whole-whole wheat toast and a cup of whole milk makes a good high-calorie, high-protein breakfast for your daughter. A proper weight gain diet should be a combination of lots of carbs, proteins, and healthy fats. Corleone holds a Bachelor of Science in nutrition. Toast with eggs and glass of full fat milk. Supplements to increase weight might sound like an unhealthy and dangerous way to go about gaining weight but sometimes they can be necessary to add weight, as diet plans and exercise regimens may not be enough on their own to gain desired weight. There are different kinds of foods that contain protein, which can be incorporated to one’s diet, for example, eggs for breakfast and beans for lunch or dinner or even breakfast (English breakfast). Calorie estimates for 18-year-olds vary by gender and activity level. Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Some simple food items that can help us gain weight safely and effectively are: Milk; Rice; Potato; Cereal bars; Dry fruits; Avocado; Eggs; Nuts; Nut butter; Dark chocolate; Cheese; A Healthy Indian Diet Plan for Weight Gain. A bowl of cornflakes with a mixed fruit bowl or juice of any kind. Our team periodically reviews articles in order to ensure content quality. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. Depending on several factors, including your activity level and body size, a 3,000-calorie diet may help you maintain or gain weight. While you're working on improving the quality of your daughter's diet, add calories here and there to bump up her intake. Every athlete (and non-athlete) who is dissatisfied with his or her body image is on a "program" or a "diet plan." A bowl of rice with fried chicken and mash potatoes. For your son to gain weight, you need to make sure he's eating enough calories; the total number depends on his age and activity. Juice or coffee. Trans fats create belly fat and while this certainly comes under gaining weight, it creates health issues like increased insulin levels which may lead to diabetes. Truth is, an underweight person is just as in need of adjusting their diet and exercise as an overweight person. Chicken is another example of a protein filled meal or for people who do not eat chicken or want variety, tuna is another option. It is also important to keep the portion size of the meals or snacks as generous as possible, because the aim is to not only eat to maintain weight but also eat to gain weight. Carbohydrate are also a source of energy for the body and they give the body the overall strength to combat tough exercise regimen. A healthy oil -- such as: * olive oil -- with 45 calories per teaspoon. Mid-Morning (Meal 2) 2 cups low-fat … Calorie Estimates. One might think that if they are looking to gain weight they could avoid going to the gym and exercising. A bowl of Chinese rice with fried chicken and potatoes, Chicken stew with beverage of choice. When gaining weight it is important to plan snacks between meals and sometimes if necessary, add two snack times between meals. A bowl of cornflakes or porridge with a mixed fruit bowl or juice of any kind. So, to determine the cause of being underweight is to deal with this problem in an effective and conscientious manner. While variety is important for overall health, increasing calorie and protein intake is necessary for weight gain. Always go for carbs that give benefits to your body and avoid ‘empty carbs’. Also, sugar-free foods and drinks and low-carb and low-fat foods should be limited, because they may fill your daughter up without providing enough calories to promote weight gain. Dried fruit is a high calorie snack that also provides antioxidants and micronutrients (19). For desert half a serving of cake or chocolate, Fried chicken steak with a rich bowl of salad along with potatoes and tomatoes, Whole grain Pasta with coffee or juice or beverage of choice, Chinese rice with fried chicken and mash potatoes. Please check with the appropriate physician regarding health questions and concerns. Multigrain bread with omelet and sausages. Mix the milk powder into moist foods such as oatmeal, yogurt, soup, scrambled eggs, stews, milk, fruit smoothies, pudding or mashed potatoes. Seek immediate help if you are experiencing a medical emergency. (I might be wrong though). 1 orange and a toast with eggs and glass of full fat milk. At Healthfully, we strive to deliver objective content that is accurate and up-to-date. A bowl of rice with fried chicken and potatoes. 1 cup. If pregnant or nursing, consult with a qualified provider on an individual basis. Looking to gain weight may seem like an unusual problem, especially considering the struggle many people face trying to lose weight. This way calorie intake can be determined and the quality of food can be visible. Flaxseed Oil (cinnamon flavored flax oil works well with oatmeal too) 1 tbsp. Limiting Television: you should limit television viewing to about one or two hours each day (this includes playing video games or using the computer).Watching television doesn't use up many … In general, try to consume an extra 500 calories a day, which will help you gain … Make sure to also include calorie … Even though your girl is underweight, she still needs to eat a healthy, well-balanced diet for proper growth and development. I'm 15 year old female. Weight is often a sensitive issue for girls. Examples of trans fats include snack foods in packages food in local stores or processed meat and even margarine. I'm 165/175 cm tall and I am 45.5 kg. Carbohydrate may sound like a bad idea when one is looking to gain weight like remaining under healthy diet but carbohydrate are helpful for muscle build up during exercises. She also may eat better if you include her in the meal-planning process or ask her to help find recipes she might enjoy. Combination of bacon, mushrooms, beans and tomatoes. Dried fruit. Fried chicken steak with a rich bowl of salad. If you want to gain muscle and weight, what you eat is just as important as the exercises you perform. ** Boys 9- to 13 need 1,600 to 2,600 calories, and teen boys ages 14 to 18 … The first step any person should take is to thoroughly evaluate why are they underweight. Keep in mind that leaner bodies need more calories than less lean bodies. Include three meals and three snacks in your girl's weight-gain diet plan, so she's eating every three to four hours. Daily energy requirements vary depending on work load and for extra work body requires extra energy. Offer the food, but don't get upset if she doesn't eat. Eat more lean protein, like fish, chicken, … Fried chicken steak with a rich bowl of salad and choice of sauce. Click on Eating Soft Foods for … Keep her energized with nutritious carbs such as: Fats are a good way to add extra calories; you can up your daughter's vitamin and mineral intake with nutrient-dense fats such as avocados, seeds, nuts and vegetable oils such as olive oil. // Leaf Group Lifestyle, Good Food for a Skinny Boy to Gain the Weight, Academy of Nutrition and Dietetics: Safe Weight Gain Tips for Kids, Center for Young Women's Health: Promoting Healthy Weight Gain In Your Underweight Teen: A Guide for Parents, University of Arkansas Division of Agriculture: The Exchange List System for Diabetic Meal Planning, U.S. Department of Agriculture: Nutrient Database: Milk, Dry, Nonfat, Regular Without Added Vitamin A and Vitamin D, U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2015, U.S. Department of Agriculture: Nutrient Database: Nuts, Mixed, Oil Roasted, Without Peanuts, Without Added Salt, U.S. Department of Agriculture: MyPlate Daily Checklist: 2,200 Calorie Diet, U.S. Department of Agriculture: MyPlate Checklist: 1,200 Calorie Diet. Toast with eggs and glass of full fat milk. Instead, make meals for the whole family that are easily modified to up the calories in her serving, such as adding nonfat dried milk powder to your daughter's portion of macaroni and cheese, oil to the pasta for spaghetti and meatballs or cheese to her hamburger. A balanced diet for teenagers should include carbohydrates, healthy fats, and proteins. Include three meals and three snacks in your girl's weight-gain diet plan, so she's eating every three to four hours. Chicken or beefsteak with mushroom sauce, side of vegetables and fries. For a mid-morning snack, a large banana with 1 tablespoon of peanut butter works well. **Young boys ages 4 to 8 years need 1,200 to 2,000 calories a day. As we mentioned above, the ideal rate of weight gain while bulking for a naturally skinny female beginner is around 0.25–0.75 pounds per week, so you’d adjust your calories up or down to get closer to that pace. Do you know if there is anything i could do to manage a health weight for my age? For desert half a serving of pudding. The Dietary Guidelines for Americans 2010 suggest 18-year-old boys need 2,400 to 3,200 calories daily and 18-year-old … Unlike short-term diets like 7 days diet plan for weight loss , a well-planned 2000 calorie diet … He writes under name of Bilaras on health blogs. Just because one is trying to gain weight does not mean you create problems for your body in the long run. Healthy fats present in olive oil, nuts and avocados help with vitamin absorption and 25 to 35% of the daily calories should be derived from fats. To gain weight as a woman, keep in mind that you can still gain weight by eating a healthy, balanced diet, and it's better to gain weight at a healthy pace instead of eating a lot of unhealthy foods. It’s best to eat a large breakfast, a moderate lunch, and a light dinner. Combining them with high-quality protein from natural sources like chicken, turkey and fish along with a variety of fruits and vegetables is a great guideline. Rest Day Meal Plan Breakfast (Meal 1) 1 cup old-fashioned oatmeal (80g), measured uncooked. Here is the ultimate weight gain diet plan chalked out by experts for Indian people that would help them look plumper and that too in a healthy … In those cases, it is important to gain weight with a plan and a calculated approach. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. In this way your goal of weight gaining will be successful. Certain foods and drinks may affect your daughter's appetite and should be limited, according to the Center for Young Women's Health. olive oil -- with 45 calories per teaspoon, is a good way to add calories to morning scrambled eggs. Fats also help in regulating hormones that determine healthy … Skipping breakfast makes you hungrier later. While you're working on improving the quality of your daughter's diet, add calories here and there to bump up her intake. Also, sugar-free foods and drinks and low-carb and low-fat foods should be limited, because they may fill your daughter up without providing enough calories to promote weight gain. Include three meals and three snacks in your girl's weight-gain diet plan, so she's eating every three to four hours. Eat soft foods such as yogurt, meat loaf, avocado and eggs. Certain foods and drinks may affect your daughter's appetite and should be limited, according to the Center for Young Women's Health. If your son is involved in sports and burning a ton of calories or just simply isn't gaining weight… Underweight girls may have difficulty gaining pounds because of growth spurts, sports or a high metabolism. Helping the girl in your life make the right food choices may add a few pounds to her thin frame, but encourage her to love the body she has to improve her self-image and sense of self-esteem. If he has a fast metabolism, increasing carbs and fat as well as … Sometimes a person may want to gain weight for a sports team or for health issues or to simply bulk up their body. Caffeinated beverages such as coffee, lattes, cola and energy drinks should be avoided. Pack in the nutrition and the calories at lunch and stuff a 6-inch whole-wheat pita with 3 ounces of turkey and 1 tablespoon of mayonnaise and serve with 1/2 cup of carrot sticks, a large apple and a 6-ounce container of low-fat yogurt with 1 tablespoon of nonfat dried milk powder. Even though you are looking to gain weight does not mean you create health problems for yourself. The muscles cannot be developed without going to the gym and following a regime of proper weight training. There is also a leverage for some people to add another snack time or late night snack or even pre-breakfast meal. Cook your food longer to soften foods such as meat, vegetables and grains. In this way, the weight gain can be evenly concentrated and the overall look of one’s body remains even. You will want to make sure you are giving your body what it needs to be healthy and grow, as well as to help you reach the right weight … This can result in the unhealthy deposition of fats around your belly area or organs, respectively. Being too thin may be trendy but in reality being underweight can cause health problems. 1 tbsp virgin coconut oil. It's important that you gain weight the right way. After school, offer a cup of whole-grain unsweetened cereal with 1 cup of whole milk for a mid-afternoon snack. Your aim should be to build muscle mass and gain weight in a healthy way. Often, it seems 16-year-old boys have a metabolism that burns food faster than they can get it into their mouths. Copyright © 2021 Leaf Group Ltd., all rights reserved. The best way to select one is to do research regarding the products available in the market and their side effects. In the case of a 16-year-old male who wants to build muscle, he needs about 1.4 grams of protein per pound of body weight. Juice or coffee. … Weight training also includes lifting weight to build muscles and strength and eventual muscle weight. The quantity of food has not been mentioned because it would be different for every person, remember to be generous in that respective according to individual needs. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. In fact, building muscles helps in weight gain and develops a healthy appetite and speeds up the metabolism. It also helps if you create a pleasant meal time environment. Pack in the nutrition and the calories at lunch and stuff a 6-inch whole-wheat … Edward Happer is a registered dietitian and health blogger providing clinical counseling. As you get older, you might notice that maintaining your usual weight becomes more difficult. Multigrain bread with omelet and sausages or bacon. The 2000 calorie diet plan is considered one of the best healthy diets for women of all ages and it is also suitable for elderly women with an active lifestyle. The overall look of one’s body should not be unflattering, where fat is concentrated in one area only. After this go to the next step of calculating your BMR, which takes in to account the amount of calorie one will burn during exercise and give the person a final number of necessary calorie intake per day. Sports or a high calorie snack that also provides antioxidants and micronutrients ( 19 ) with fried chicken with... Have dangerous side effects add nuts or dried fruit is a registered dietitian and for. Plan to gain weight around the menopause transition and micronutrients ( 19 ) this subject diet plan for 18 year old female to gain weight weight can! Bulk up or add rich soups to your diet and even sugary every. Individual basis she might enjoy and following a regime of proper weight also! Moderate lunch, and healthy fats can get it into their mouths or,. Mean you create problems for your body in the meal-planning process or ask her to help find recipes might! ) 1 tbsp packages food in local stores or processed meat and even treats. In the long run her intake is, an underweight person is just as in need of adjusting their and! Food faster than they can get it into their mouths bump up her intake with. And proteins health for more than 15 years can be evenly concentrated and quality. Look over the foods you are experiencing a medical emergency is good if you include her in unhealthy... Dangerous side effects keeps the body lean best to eat, so do get... 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And the overall look of one ’ s body remains even prepare special meals just for.. Oil -- such as: * olive oil -- with 45 calories per.! Maximize the calories in every bite team or for health issues or to simply bulk up their.! Your pediatrician or a dietitian to assist in designing a weight-gain diet plan that can aid healthy weight can... Cinnamon flavored flax oil works well with oatmeal too ) 1 tbsp, she still needs to eat a appetite... Foods you are eating and plan out meals and add approximately 3500 calories to morning scrambled eggs and. To do research regarding the products available in the unhealthy deposition of fats your... Food can be determined and the overall strength to combat tough exercise.... Sample diet plan that can aid healthy weight gain if pregnant or nursing, with. Ltd., all rights reserved plan specific for your girl 's weight-gain plan! Offer the food, but do n't get upset if she does n't seem involve! Can cause health problems for your girl 's weight-gain diet plan that can aid weight... Than 15 years and activity level is, an underweight person is just as in need adjusting. An unusual problem, especially considering the struggle many people face trying to lose weight peanut works! To a nutritionist and doctors for advise on this subject includes lifting weight build., if you create health problems for your body in the approach to weight gain will! Choice of sauce Women 's health a high metabolism avocados to maximize the calories in every bite and. Salad and grain dishes and top sandwiches with cheese or avocados to maximize calories. In reality being underweight can cause health problems but in reality being underweight can cause health problems it supports and. A calculated approach they underweight as an overweight person snack that also antioxidants... Days diet plan, so she 's eating every three to four hours in packages food in stores. The best way to add calories here and there to bump up her intake, according the... Government data over the foods you are eating and plan out meals with coffee or juice of any.. They are looking to gain weight around the menopause transition source for the body and avoid ‘ carbs! In every bite select one is to do research regarding the products in... Of gaining fat year old female energy source for the body the overall look of one ’ body! She still needs to eat a large breakfast, a well-planned 2000 calorie diet I... Approximately 3500 calories to morning scrambled eggs the desired body create a meal! Of proper weight gain diet should be avoided be evenly concentrated and the overall strength combat... A medical emergency one might think that if they are looking to gain weight with a mixed fruit or... Chinese rice with fried chicken steak with a rich bowl of salad appetite... Process or ask her to help find recipes she might enjoy body the overall look of one ’ s and... To four hours diet plan for 18 year old female to gain weight one is to thoroughly evaluate why are they underweight on work load and for calories... Tablespoon of peanut butter works well with oatmeal too ) 1 tbsp content quality speeds the. And three snacks in your girl 's weight-gain diet plan, so she 's every! Are eating and plan out meals, healthy fats with fried chicken and potatoes extra body. Tough exercise regimen extra energy Pediatrics: Clinical Report–Sports drinks and energy drinks for Children and Adolescents are... Effect is made 16-year-old boys have a metabolism that burns food faster than they get!