Q. How to increase the daily calorie intake gradually without gaining weight?

Answered by
Sanchari Majumder
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Feb 27, 2023

Hello doctor,

About a year ago, I was not in a healthy mindset and lowered my daily calorie intake to 800 calories with the goal of immediate weight loss. It worked until about two months ago when I realized I had begun gaining weight again with still the 800 calories per day limit and no change in exercise habits. I want to raise my daily calorie intake back to a healthy level, but I am unsure how to do it without immediately gaining back all the weight. Is there any way to gradually bring my metabolism back to normal?

Kindly help.



Welcome to

Thank you for your query.

I understand your concern. I suggest you to follow this diet plan.

  1. 7 am - Soaked fenugreek seed water.
  2. 7.30 - Green tea and biscuit.
  3. 7.45 am to 8.15 am - Exercise.
  4. 8.30 am - Oats vegetables 40 gm and two egg white.
  5. 10 am - 1 fruit.
  6. 1.30 pm - Dal with vegetable soup in one bowl and salad in one plate or chicken veg soup in 1 bowl.
  7. 3.30 pm - Sour curd 1 cup.
  8. 5.30 pm - Any soup and almond and walnut.
  9. 8.30 pm - Roti 2 pieces and vegetable curry, fish, chicken, or rajma.

I hope this has helped you. Thank you.

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