Weight & muscle gain diet plan — sirf zyada nahi, sahi khaana.
"Kuch bhi kha lo, weight badhta hi nahi" — agar ye aapki kahani hai, to problem khaane ki matra nahi, planning ki hai. Yahan aapko milta hai ek personalised weight gain plan — sahi calorie surplus, poora protein, ghar ke khaane se — taaki jo badhe wo healthy weight aur muscle ho, sirf pet nahi.
Healthy gain, junk se nahi
Weight badhane ke naam par samosa-cheese nahi — wo fat badhata hai, taakat nahi. Hamara tareeka:
Sahi calorie surplus
Aapki body ke hisaab se naapa hua extra — ghar ke khaane, dry fruits, dairy aur sahi snacks se. Taaki weight badhe to achha wala badhe.
Protein ka poora hisaab
Muscle ke liye protein chahiye — veg ho ya non-veg, hum aapke khaane se hi protein ka target poora karwate hai, bina boring repeat ke.
Gym ho ya na ho
Gym jaate hai to plan workout ke saath sync hota hai. Nahi jaate to bhi healthy gain possible hai — hum aapke routine ke hisaab se chalte hai.
4 simple steps
Assessment
Aapki height, weight, khaane ki aadatein, bhookh ka pattern aur activity/workout routine samajhte hai.
Personalised plan
Certified dietitian aapke liye weight gain diet chart banati hai — meals, snacks aur protein ka pura hisaab, aapke budget aur pasand ke hisaab se.
Follow + support
Plan WhatsApp par milta hai. Bhookh nahi lag rahi, hostel/PG ka khaana hai, travel pe ho — har situation ka jawab team ke paas hai.
Weekly review
Har hafte progress check hoti hai — weight, energy, gym performance — aur plan usi hisaab se aage badhta hai.
Ye program aapke liye hai agar…
- Kuch bhi kha lo, weight badhta hi nahi ("hardgainer" wali feeling)
- Gym jaate ho par muscle nahi ban raha — diet workout ka saath nahi de rahi
- Bhookh kam lagti hai, do roti mein pet bhar jaata hai
- Underweight ho aur kamzori/thakaan rehti hai
- Veg ho aur lagta hai protein poora karna mushkil hai — bilkul possible hai
Note: agar weight bahut tezi se gira hai ya kisi medical wajah ka shak ho, to ek baar doctor se check-up bhi zaroor karwayein — sahi diet uske saath aur behtar kaam karti hai.
Aksar pooche jaane wale sawaal
Kitne time mein weight badhega?
Healthy weight gain dheere hota hai — aam taur par mahine mein 1–2 kg ka pace sahi maana jaata hai, body ke hisaab se kam-zyada. Bahut tez badhaane ke chakkar mein fat hi badhta hai. Hum sustainable pace par chalte hai jo tikta hai.
Kya supplements lene padenge?
Pehla focus hamesha asli khaana hota hai — zyadatar logon ka target ghar ke khaane se poora ho jaata hai. Agar aapke case mein koi supplement (jaise protein powder) sach mein madadgar ho, to hum bata denge kab aur kaise — par bina zaroorat kuch bhi khareedne ko nahi kahenge.
Kya junk food se weight badha lu?
Badh to jaayega — par wo zyadatar fat hoga, muscle nahi. Saath mein energy, skin aur health bhi kharab hoti hai. Hamara plan calorie-dense par healthy cheezon se surplus banata hai — dry fruits, dairy, ghee, sahi snacks.
Main vegetarian hu — kya protein poora ho payega?
Bilkul. Dal, paneer, dahi, soya, chana, peanuts jaisi cheezon se veg protein ka target poora hota hai — bas sahi matra aur combination chahiye, jo plan mein set hota hai.
Kya gym jaana zaroori hai?
Muscle gain ke liye exercise aur diet dono ka role hai — par gym hi ho, ye zaroori nahi. Ghar ki exercise se bhi shuruaat ho sakti hai. Aap jo bhi karte hai, plan usi ke hisaab se banta hai.