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Published on: May 23, 2022
2 minute read
By: Second Medic Expert

Diet Chart For Weight Gain

The best diet chart for weight gain is one that is high in protein and calories. You should aim to eat a minimum of 1,600-1,800 calories per day, with at least 30% of those coming from protein. You'll also want to make sure you're getting plenty of vitamins and minerals to support your health and help with weight gain. Consider taking a multivitamin supplement if you're not getting all the nutrients you need from food. There is no one-size-fits-all diet chart for weight gain. What works for one person may not work for another. However, a general guideline to follow is to eat more calories than you burn each day.

In order to gain weight, you need to eat more healthy foods that are high in protein and calories. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, and legumes. Healthy fats such as olive oil and nuts can also help boost your calorie intake. It's important to stay hydrated by drinking plenty of water and avoiding processed foods, sugary drinks and excessive amounts of saturated and unhealthy fats.

There is no one-size-fits-all answer to this question, as everyone's body and metabolism are different. However, here are some general tips for healthy weight gain:

1. Eat plenty of protein. Protein is essential for building muscle mass.

2. Eat regular meals and snacks throughout the day. This will help keep your blood sugar levels stable and prevent cravings for unhealthy foods.

3. Avoid processed foods, sugary drinks, and junk food. These foods are high in calories but low in nutritional value.

4. Eat plenty of fruits and vegetables. These nutritious foods are low in calories but high in fiber and other essential nutrients.

5. Drink plenty of water

Consume more calories than you burn. This can be done by eating more meals throughout the day, and by including high-calorie foods in your diet. Eat a balanced diet that includes plenty of protein, carbohydrates, and healthy fats. Avoid processed foods and sugary drinks. Drink plenty of water and other healthy beverages. Make sure you're getting enough vitamins and minerals. Exercise regularly.

A healthy, balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats is typically best for weight gain. In addition, it's important to make sure you're taking in enough calories each day - you may need to consume more than you're currently eating in order to gain weight. And finally, make sure you're getting plenty of exercise - lifting weights and doing resistance training are especially helpful for gaining muscle mass and adding weight.

Some basic tips for healthy weight gain include eating plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. It's also important to drink plenty of water and avoid sugary drinks and processed foods. If you're looking to specifically add pounds, focus on eating more calories than you burn each day. This can be done by adding extra servings of healthy foods or by snacks between meals. It's also important to exercise regularly to help with weight gain. Some tips for gaining weight healthily include eating regularly throughout the day to keep your metabolism going, eating high-calorie snacks and meals between regular meals, and choosing calorie-rich foods like nuts, nut butters, avocado, cheese, oily fish, and whole grains. In addition, make sure to drink plenty of fluids and exercise regularly to help burn off excess calories.

In addition, you may want to consider adding some supplementary foods or supplements to help boost your calorie intake and support healthy muscle growth. Some good options include whey protein powder, maltodextrin powder, and weight gainer shakes. Be sure to speak with a doctor or nutritionist before making any changes to your diet.

A balanced diet chart for weight gain should include a variety of foods from all the food groups. It's important to eat plenty of fruits, vegetables, whole grains, and lean protein sources in order to provide your body with the nutrients it needs to grow muscle and gain weight.

Some good choices for protein include beef, chicken, pork, fish, eggs, dairy products, legumes, and nuts. You'll also need to make sure you're drinking enough fluids and getting regular exercise in order to help promote healthy weight gain.

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Top 5 Blood Tests You Shouldn’t Skip After 40

As we grow older, our bodies go through many changes — some are visible, like graying hair or slower metabolism, but others happen quietly inside. After the age of 40, the risk of lifestyle-related diseases such as diabetes, heart disease, thyroid disorders, and kidney problems increases significantly. The good news? Most of these conditions can be detected early with simple blood tests.

Regular health checkups and blood tests can help you stay ahead of potential problems. They can alert you before symptoms even begin, giving you the chance to take control of your health in time.

In this blog, we’ll look at the Top 5 blood tests you shouldn’t skip after 40, why they’re important, and how you can easily get them done — even from the comfort of your home.

1. Complete Blood Count (CBC)

What is it?
The Complete Blood Count is a common blood test that checks the levels of different cells in your blood — red blood cells, white blood cells, and platelets.

Why is it important after 40?

Detects anemia, which is common in both men and women over 40
Helps identify infections and inflammatory conditions
Can point toward more serious issues like blood cancer in rare cases

What it includes:

Hemoglobin
Hematocrit
White blood cell (WBC) count
Platelet count

How often to test:
Once a year, or as advised by your doctor.

2. Blood Sugar Tests – Fasting & HbA1c

What is it?
These tests measure the amount of glucose (sugar) in your blood. The fasting blood sugar test checks your sugar level after 8–10 hours of fasting, while the HbA1c test shows your average sugar level over the past 2-3 months.

Why is it important after 40?

Type 2 diabetes is very common in people above 40, especially in India
Early detection can prevent complications like nerve damage, eye problems, and kidney disease
Many people have prediabetes and don’t even know it

What it includes:

Fasting Blood Glucose (FBS)
Postprandial Blood Sugar (PPBS)
HbA1c

How often to test:
Every 6–12 months, or more often if you're overweight, have a family history, or symptoms of diabetes.

3. Lipid Profile (Cholesterol Test)

What is it?
A lipid profile checks the levels of different types of fats (lipids) in your blood — especially cholesterol and triglycerides.

Why is it important after 40?

Helps assess your risk of heart disease, stroke, and artery blockages
Detects high LDL ("bad cholesterol"), which builds up in arteries
Encourages healthy lifestyle changes before medications are needed

What it includes:

Total cholesterol
LDL (Low-Density Lipoprotein)
HDL (High-Density Lipoprotein)
Triglycerides

How often to test:
Once a year, or every 6 months if you're overweight, smoke, or have a family history of heart issues.

4. Liver Function Test (LFT)

What is it?
This test checks how well your liver is working. The liver is responsible for digesting food, filtering toxins, and regulating many body processes.

Why is it important after 40?

Modern lifestyle increases the risk of fatty liver disease, even in non-drinkers
Long-term use of medications, alcohol, or unhealthy diets can silently damage the liver
Detects hepatitis, jaundice, and other liver issues early

What it includes:

SGPT (ALT), SGOT (AST)
Bilirubin
Alkaline Phosphatase
Albumin

How often to test:
Once a year or as recommended, especially if you drink alcohol, are overweight, or take regular medications.

5. Kidney Function Test (KFT)

What is it?
This test checks how well your kidneys are filtering waste and balancing fluids in your body.

Why is it important after 40?

Kidneys often get damaged silently due to high blood pressure, diabetes, or painkillers
Early detection can prevent serious kidney damage or the need for dialysis
Many Indians are at risk of chronic kidney disease (CKD) without knowing it

What it includes:

Blood Urea
Serum Creatinine
Uric Acid
Electrolytes (Sodium, Potassium)
eGFR (Estimated Glomerular Filtration Rate)

How often to test:
Yearly, especially if you have diabetes, high blood pressure, or a family history of kidney problems.

Other Important Tests After 40

While the above 5 are essential, don’t ignore these additional tests:

Thyroid Function Test (TSH, T3, T4) – for energy, weight, and mood balance
Vitamin D & B12 – deficiencies are common in Indian adults
ECG or TMT – if you feel chest pain or breathlessness
Prostate Test (PSA) – for men over 45
Pap Smear & Mammogram – for women to detect cervical and breast cancer

How to Book These Tests Easily in India

Getting a blood test today is simple and stress-free. You don’t even need to visit a lab anymore.

At SecondMedic, you can:

Book blood tests online through our website
Get home sample collection by trained professionals
View your digital reports online within 24–48 hours
Consult our doctors based on your results

Conclusion

Turning 40 is a milestone — and a reminder that your health needs attention. Don’t wait for symptoms. These simple blood tests can alert you to hidden problems and help you take action before it’s too late.

Remember, good health starts with awareness. Be proactive, not reactive.

If you care about your long-term well-being, Top 5 Blood Tests You Shouldn’t Skip After 40 should be part of your annual health routine. Book them today on SecondMedic and stay a step ahead in your health journey.