Agar aap healthy tareeqay se weight gain karna chahtay hain, to sirf ziada khanay se kaam nahi chalay ga. Aapko aik proper weekly meal plan bananay ki zarurat hai jo aapke calorie aur nutrient requirements ko fulfill karein. Is article mein hum detail se discuss karein gay ke aap kis tarah apni rozana ki routine ko plan kar saktay hain weight gain ke liye — smartly aur sehatmand tareeqay se.

Apni Calorie Needs Ka Pata Lagayein

Sab se pehla qadam hai yeh samajhna ke aap ko roz kitni calories chahiyein. Iske liye aapko apna Basal Metabolic Rate (BMR) aur activity level ko dekhna hoga.

• Sedentary (kam harkat): BMR × 1.2
• Light activity (halka workout): BMR × 1.375
• Moderate activity: BMR × 1.55
• Zyada active: BMR × 1.725
  

Agar aap weight gain karna chahtay hain to aapko apni maintenance calories se 500-700 calories zyada lena hoga.

Macronutrients Ka Balance

Healthy weight gain sirf calories se nahi hoti, balkay macronutrients ka sahi balance bhi zaroori hai:

• Protein: Har din 1.6–2.2g per kg body weight
• Carbs: 4–6g per kg body weight
• Healthy fats: 0.8–1g per kg body weight

Protein aapko muscle bananay mein help karega, carbs se aapko energy milay gi aur fats aapki body ke hormones ko support karein gay.

High Calorie Aur Healthy Foods

Yeh kuch foods hain jo aapko apni diet mein shamil karne chahiyein agar aap sehatmand tareeqay se weight gain karna chahtay hain:

• Peanut butter
• Full-fat milk aur dairy products
• Chicken, beef, eggs
• Bananas, mangoes, dates
• Nuts aur seeds
• Oats, whole wheat bread, brown rice
• Avocados
• Olive oil aur desi ghee
  

7 Din Ka Simple Weekly Meal Plan

Neeche hum aik simple weekly meal plan de rahay hain jo aap apni pasand aur calories ke mutabiq modify kar saktay hain.

Day 1

Nashta:

• 4 anday (boiled ya fry)
• 2 parathay ghee mein
• 1 glass doodh + banana

Mid-morning snack:

• Badam, akhrot
• Greek yogurt + shehad

Lunch:

• Chicken biryani
• Salad + olive oil
• Mango shake

Evening snack:

• Peanut butter sandwich
• Khajoor (3-4)

Dinner:

• Grilled fish
• Brown rice
• Saag ya sabzi

Post-dinner:

• Garam doodh + badam

Day 2

Nashta:

• Oats + dry fruits
• 1 boiled anda
• Fresh juice

Snack:

• Cheese sandwich
• Banana

Lunch:

• Beef kabab
• 1 whole wheat roti
• Raita + salad

Snack:

• Protein shake
• Boiled chana

Dinner:

• Chicken curry
• Roti ya chawal
• Yogurt

Post-dinner:

• Full-fat doodh + honey

Day 3 – Day 7

Isi pattern ko follow karte huay aap different items rotate kar saktay hain:

• Aaj anda, kal tofu
• Aaj mango shake, kal papaya smoothie
• Aaj rice, kal quinoa

Variation se aapki diet boring nahi hoti aur aapko har nutrient milta rehta hai.

Important Tips Healthy Weight Gain Kay Liye

1. Meal Prep Karain

Weekend par thoda waqt nikal ke chicken, rice, aur dal ko prepare kar ke containers mein rakh lain. Time aur energy dono bachein gay.

2. Rozana 5-6 Meals Lein

Bari meals ki bajaye frequent choti meals lein taake aapko overeat na karna pare aur calories bhi efficiently consume hoon.

3. Track Karain

Har hafte apna weight aur measurements likhain. Agar progress slow hai to apni calories barhayein.

4. Hydration Ka Dhyan Rakhein

Pani peena zaroori hai lekin meals ke foran baad bohat zyada pani avoid karain — yeh aapki bhookh ko kam kar deta hai.

5. Workout Zaroor Shamil Karain

Weight gain sirf fat nahi, muscles bhi barhane chahiyein. Strength training (jaise dumbbells, pushups) aapki muscle growth mein madad karein gay.

Common Mistakes Jo Log Karte Hain

• Sirf junk food khana
• Meals miss karna
• Susti aur physical activity ki kami
• Protein kam lena
• Neend poori na karna

Aisi mistakes se bach kar aap sustainable aur long-term healthy weight gain kar saktay hain.

Agar aap ko khanay ke bawajood bhi weight gain nahi ho raha, to WeightGainer.pk ki weight gainer medicine aap ke liye behtareen solution ho sakti hai. Yeh supplements specially un logon ke liye banaye gaye hain jo fast metabolism ya kam bhookh ki wajah se healthy weight gain nahi kar pate. Is mein protein, vitamins aur natural ingredients hotay hain jo aapki body ko zaroori calories aur nutrients faraham karte hain. Regular use se aap ka weight gradually aur safely barhta hai — bina kisi harmful side effects ke.