04/02/2025
•••Right Ways and Diet For WEIGHT GAIN••••
RIGHT WAYS TO GAIN WEIGHT:--
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1)Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you even start with fruits by eating an extra one every day. Ghee, oil or butter can not only help increase your weight, but it may increase weight by increasing your fat percentage in your body. Rather you can eat a proper well-nourished diet and increase your muscle mass and not only the fat accumulation in the body.
2)Carbohydrates are needed to gain weight but include healthier options like banana, potato, mango, whole grain, rice, etc. Instead of sugar-rich food items like chocolates and other junk food items. Carbohydrates are classified into simple and complex carbs. Reduce on your simple carbs like sugar and sweets which later on converts to fats. Complex carbs like whole grains, beans or fibre-rich vegetables and fruits can be consumed for a healthy weight gain.
3)Consume protein-rich food items after your workout to increase your muscle mass. And eat good fats like nuts and seeds in your diet. Eating a handful of pumpkin or flaxseeds is a good way to give your body the fat intake it needs. Though junk food items like vada pav or burgers are loaded with calories, they only increase body fat and not muscle mass. This is not the right way to go around. Every meal should comprise of carbs and protein. Post-workout nutrients and a well-balanced diet with the proper combination of carbohydrates and protein is the most important to maintain your muscle mass and weight gain process.
Sample Meal Plan -
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To give you more opportunities to get the calories to gain weight, aim to eat 3 meals and 2-3 snacks a day. For breakfast, enjoy generous servings of whole grains like whole-wheat bread with beans or egg whites, paneer or Cereals and a glass of milk with nuts will be a good combination.
Mid-morning can be fruit juices, fruit milkshakes, 1-2 serving of fruit or granola bars. Lunch and dinner can be incorporated with 3-4 wholegrain chapattis with a serving of pulses, paneer, chicken or fish and a serving of vegetables with a portion of rice OR 1 bowl of khichdi which serves you with good cereal pulse combination. In between meals if you feel hungry you can have sprouts or roasted channa. Evening you can either grab a whole wheat sandwich, a whole wheat roll or a whole wheat sub.
Bedtime you can either have a glass of milk or either banana /mango/strawberry milkshake.
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√√Do's And ××Dont's in Diet Plan:
∆∆Don'ts Do in Diet plan of weight gain××
••Drink water before meals
••Smoke
∆∆Do's√√
••Eat more often
••Drink Milk
••Try Weight gainer shakes
••Use Bigger Plates
••Add cream to your coffee
••Take Creatine
••Get Quality Sleep
••Eat your protein first and vegetables last
∆∆Food Items You Can Easily Consume in Diet plan of weigh gain=√√
*Lean Red Meat: Steak contains a ton of protein and iron. Red meat is high in cholesterol, so most food professionals don’t recommend it as part of a healthy diet more than a few times per week.
*Real Nut Butters: Natural peanut butter is packed with protein and fats, making it a great choice for people trying to gain weight the healthy way. One tablespoon contains around 100 calories and has 4 grams of protein.
*Whole Fat Milk: Dietitians say that one simple substitution you can make when trying to gain weight is swapping your skim milk for whole milk. It’s only 60 calories more a glass as the fat is left in.
*Tropical Fruit: Fruits like mango, papaya, bananas, and pineapple are amazing choices according to food experts. They are full of natural sugars and can give you great energy.
*Avocado: These delicious green vegetables are an excellent way to add heart-healthy fats to your diet. One half of an avocado contains 140 calories, but also contain high levels of potassium, folic acid, and vitamin E.
*Natural Granola: Natural granola with no added refined sugar is a great cereal to enjoy if you are trying to gain weight. This tasty snack is made from rolled oats, sugar, and healthy fats (like nuts and coconut oil). More dried fruit and nuts can also be added.
*Whole Wheat Bread: Nutritionists say that eating healthy bread products is a great way to start gaining weight. If you’re adding bread to your diet, look for whole grains.
*Nuts: Nuts are a great snack for gaining weight. They are full of fat and nutrients, but also contain a great deal of fiber. Eating only a handful of nuts can keep you full for hours. Not all nuts are equal for fiber though.
*Cheese: Try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s high in protein.
15 Best Foods To Gain Weight In A Healthy Way:
If you are trying to gain weight and need healthy tips and solutions, you are in the right place! People with too little weight and bodybuilders and athletes often look for healthy weight gain options. Today you will come across some best foods to gain weight that are nutritious and contain healthy fats. Some of these foods are also Protein-rich and help in building muscle.
Weight gain foods list:-
Healthy Foods to Gain Weight
1. Rice:
Rice is a very filling and healthy option to gain weight. It is packed with nutrients and carbs that can facilitate the weight gain process. It has a good amount of healthy calories, and the best part is that it keeps you full for a longer time. It’s a staple food for millions of Indians and can be found in almost every other household.
Best way to eat rice for weight gain:
Steamed white rice
Cooked brown rice
Fried rice with veggies
2. Bananas:
Bananas are filled with minerals and are packed with carb and calories. You could eat around 4-5 ripe bananas a day for healthy and faster weight gain. This fruit also gives you energy and has a rich taste. They can also speed the body’s metabolism and aids in digestion.
Best way to eat a banana for weight gain:
Eat them ripe and whole
Banana smoothies and shakes
Banana pie
3. Potatoes:
Potatoes have a rich and creamy texture and can be cooked in various ways. It is loaded with nutrients and carbohydrates. They have an excellent flavor profile and complements many types of dishes. It can be used both as a main dish as well as a side dish.
Best way to eat a banana for weight gain:
Mashed potatoes
Healthy potato chips
Boiled and seasoned potato
4. Chicken Breast
Chicken Breast high protein food for weight gain
Chicken is a protein-rich food and can also help you gain some kilos. In fact, it is one of the most high protein foods for weight gain. It is not only tasty but also packed with nutrients. A chicken breast contains about 150 calories and 4 grams of fat. There are many ways to be creative with a chicken breast and cook an absolutely smacking dish.
Best way to eat chicken breast for weight gain:
Grilled chicken breast
Chicken & cheese salad
Pan-roasted chicken breast
5. Peanut Butter:
Peanut butter contains healthy calories and is trusted by many people across the globe for weight gain: Athletes, gym lovers, and bodybuilders snack on peanut butter since it is a very healthy and nutritious option. It is rich in fiber and loaded with protein, but the best part is that it is available in different textures and flavors.
Best way to eat peanut butter for weight gain:
Peanut butter banana shake
Oats and Peanut butter
Peanut butter cookies
6. Whole Eggs:
Eggs best foods to gain weight
Whole eggs are a healthy, nutritious, and yummy way to gain weight. It is a versatile food and can be prepared in many different ways. It contains protein in large amounts along with essential vitamins. Eggs is one of the most popular foods to help gain weight.
Best way to eat eggs for weight gain:
Hard-boiled eggs
Omelette
scrambled egg
7. Cheese:
Here comes our favorite! Cheese is a famous one in our weight gain foods list. It is an incredible source of fat and healthy calories. If you’re trying to gain weight, you should go for full-fat cheese and enjoy it! Make cheese a part of your daily diet, and you will be amazed by the results.
Best way to eat cheese for weight gain:
Mac and cheese
Cheese salad
Vegetables with cheese
Cheese balls
8. Dried Fruits:
Dried Fruits healthy foods to gain weight
Nothing screams nutrition as dry fruits do! Dry fruits like cashews, peanuts, raisins, and almonds are excellent weight gain options and a healthy option for every time you’re hungry. It keeps you full and provides nutrition to the body along with healthy fats.
Best way to eat dry fruits for weight gain:
As salad and dessert toppings
Trail mix
A handful as a snack
9. Dark Chocolate:
Dark Chocolate
If you’re a chocolate fan, then you are going to love this! Dark chocolate is one of the best foods to gain weight. It contains fats and is high in calories. You can have some dark chocolate every time you’re craving a dessert. It does have some added sugar, but it’s okay if you consume it in moderation and do not overeat it.
Best way to eat dark chocolate for weight gain:
As a dessert/snack
Make a chocolate spread/sauce
Use it to bake
10. Red Meat:
Red Meat food to help gain weight
Some studies show that red meats can be beneficial for people trying to increase their body mass. Red meat like steak is loaded with protein and fat, which can really help you gain some weight.
Best way to eat red meat for weight gain:
Red meat curry
Grilled steak
11. Fatty Fish:
As the name suggests, Fatty fishes contain healthy fats that are good for your body and suitable for your weight loss process. They contain omega 3 fatty acids and are high in calories. Some great fatty fishes that you can have are salmon, tuna, mackerel, and trout.
Best way to eat fish for weight gain:
Steamed or smoked fish
Grilled fish with veggies
Fish with sauce
12. Pasta:
Pasta is one of the popular foods to gain weight fast. There are so many recipes that you can make with pasta. It’s nutritious, but it is also high in calories, which helps you gain weight quickly. You can have a flavorful and yummy plate of pasta for lunch, dinner, or even as a snack!
Best way to eat pasta for weight gain:
Pasta and cheese salad
Pasta cooked in a sauce
Chicken pasta
13. Avocados:
Avocados are calorie-dense fruit and are packed with fats. What’s good is that it contains healthy fats that can help you gain some kilos. One large avocado contains up to 300 calories, and that’s a healthy way to gain calories, isn’t it?
Best way to eat avocado for weight gain:
Avocado on toast
Guacamole
Avocado tacos
Also Read : Pregnancy Foods
14. Yogurt:
Dairy should be your go-to when you’re thinking about gaining weight. Yogurt is one of the most healthy foods to gain weight. Just remember that if you want the best results, you should eat full-fat yogurt. They contain fat and a decent amount of calories, plus they have a very silky texture.
Best way to eat yogurt for weight gain:
Yogurt and fruits
Raita
Yogurt and granola
Yogurt smoothie
15. Olive Oil:
1 ml of olive oil contains approximately 8 grams of calories. It’s a healthy oil and can also help you gain weight. You can choose to cook your meals and prepare your food with olive oil.
Best way to consume olive oil for weight gain:
Cook with it
Use as a salad dressing
These were some of the best foods to gain weight, and the best thing is that it is tasty too! You can cook your favorite food in many ways and get on the journey to become strong and healthy.
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SOME HOME REMEDIES FOR WEIGHT GAIN:--
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1)Banana and milk
Banana and milk combination is at the top home remedies for weight gain. Bananas are great in carbohydrates, potassium, dietary fibre, Vitamins C, and B6. They help in weight gain and also boost up the good energy levels in the body.
How to use:
Take two ripe bananas for breakfast.
After that drink a glass of warm milk with cream.
Have this breakfast regularly for a month.
2) Dry fruits
Dry fruits intake is an effective natural way to put on weight. Almonds, walnuts, peanuts, and raisins are the best options. Almonds are rich in polyunsaturated fats, which enhance healthy calories to your diet whereas raisins are rich in essential fatty acids that aid in weight gain. Additionally, raisins provide important nutrients to the body. So the regular consumption of a handful of dry fruits is quite good to put on weight.
How to use
Boil three- four almonds, two- three dates and one-two dried fig in a glass of milk.
Drink the warm milk along with boiled almonds, figs and dates.
Another option is
Soak ¼ cup of raisins and five to six dried figs in water overnight.
Consume it in two parts.
Follow it for about a month.
3)Mangoes
Mangoes are the among everyone’s favorite fruit list. Are you aware of the weight gaining properties of this fruit? It is the rich source of minerals and vitamins and free of sodium, cholesterol, and fat. The body conserve the fructose from the mango as energy and fat, thus it helps to put on the weight.
Another option is
Drink mango milkshake twice daily for a month.
Alternatively, eat one ripe mango followed by a glass of milk. Do this two or three times a day for a month.
4)Peanut Butter
Peanut butter is a superb way of consuming calories, vitamins, minerals and several other nutritious elements.
How to use
Spread peanut butter on the toast or a piece of whole wheat bread. By doing this you will observe the noticeable change in your weight.
5) Sweet Potato
Sweet potatoes are the great source of vitamin A (beta carotene), vitamin C, copper, manganese and vitamin B6. Additionally, they are a good source of potassium, magnesium, dietary fiber, phosphorus which are low in saturated fat.
How to use:
Boil 2-3 sweet potatoes, put some salt and pepper on it. Include it in your diet to observe a significant difference in weight gain.
For weight gain in children:-
Boiled and mashed sweet potatoes can be given to your baby.
One can also prepare sweet potato with milk, sweet potato khichdi, sweet potato pancakes, soups, and halwa.
6) Cheese
If you are taking the cheese to gain some weight then you are on right track. Cheese is a pool of protein, calcium, and fats. Casein a protein present in cheese is not easily digestible which causes weight gain. On the other hands, cheese also helps in the strengthening of bones.
How to consume
One can include cheese in your diet like cheese slices in a sandwich, cheese spread.
Additionally, great the cheese and use it as toppings on salads or many baked items.
7)Dates:-
For weight gain dates also considered as accurate food choice. They are the rich source of protein, sugar, energy, and vitamins hence quite good for gaining the weight.
How to use
Consume the dates with milk daily.
Note
(Along with above home remedies for weight, stay happy, be positive.)
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Dt. Rituparna Chakraborty
Clinical Senior Dietician and Diabetic Educator.
