Home >> Blog >> Health >> 2500 Calorie Meal Plan Indian to Gain Weight in a Healthy Way

2500 Calorie Meal Plan Indian to Gain Weight in a Healthy Way

Health | Posted by 365Doctor | 21-04-2022 | Comments

2500 Calorie Meal Plan Indian to Gain Weight in a Healthy Way

Gaining weight is not a good thing, but sometimes it becomes so necessary that without gaining weight, the body looks very lean, thin and skinny, if the body is not healthy and a little weight then the biggest effect is its personality development in today's time. But it goes because your gestures should be in such a way that your words should sound weighty and your image should be strong among people.

That's why even today those people who are thin, they are very concerned about gaining weight, what should be their diet plan and how many calories they should consume daily so that they get removed and become fat body so that their body also develops well. And in the midst of society, they can display themselves and keep their words in a weighty way because on being thin, there is a kind of inferiority complex in the mind, which keeps hurting the man inside.

So in today's article, we are going to know that what should we use in our food to plan a diet of 2500 calories, we are going to discuss this in our article today, in the report of Tendulkar Committee constituted by the Government of India. It has also been said that people who are less hardworking should consume 2100 calories per day and those who are more hardworking, they should consume 2400 calories per day, whereas if a person is thin and wants to be fat then he should consume about 2500 calories. Energy should be consumed daily in their food so that they can become obese by gaining weight.

Let's know the diet plan for 2500 calories

Total Fat Per Day 25 grams
Calcium 600 grams per day
sodium 12 hundred grams per day
Carbohydrates 450 g per day
60 to 65 grams of protein per day
Iron 17 grams per day

Whatever food items come in such quantity, such quantity should be found in them so that we can give 2500 calories per day to our body and gain weight.

The 2500 calorie diet is designed to help you build fat-free muscle while burning off excess body weight. This diet is perfect for weight training because each meal of the day is packed with high-quality protein to promote tissue repair and nonfat muscle growth. A 2500 calorie diet is enough for the body to perform at optimum levels. Moderately active men, ages 25 to 40, often choose this diet to maintain a healthy body weight. Individuals following this diet should consume about 6.5 ounces of protein which should include a variety of foods such as seafood, poultry, nonfat meats, eggs, soy products, nuts and seeds. It is a good option to start the day with breakfast including eggs, oats, cottage cheese, whole grain toast. Snacking on whey protein shakes, fruits and nuts is recommended. During lunch, one can enjoy non-fat meat and lots of vegetables. Suppers can include shakes, fruit, protein-packed chips or bagels with cream cheese. Dinner should include chicken or turkey salad with lots of vegetables depending on personal preference.

The main goal of this diet is to increase body composition and maintain balance in the body's caloric intake. This diet provides the necessary calories for the proper functioning of the body.

what should be avoided

1-Avoid candy, soda, sugar, white rice, white

2-Pasta, white bread, sweet syrup, breakfast food

3- Cereals, sweets, and pastries contain carbohydrates.

4-Avoid margarine, butter, eggs, milk, cheese, and red meat contain saturated fat.

Avoid eating red meat as it contains high levels of saturated fat which increases the cholesterol level in the blood.

6-Avoid eating fried foods such as fried chicken, deep fried foods, and potato fry.

avoid alcohol

7-Avoid gas filled and artificially sweetened drinks.

what should be used

1-Eat healthy fat to lose weight

2-Eat 2-3 hours before going to sleep