How to Gain Weight – Easy & Natural Ways to Increase Weight

How to gain weight? Are you struggling to find the best solution to increase weight naturally? Don’t worry, you are in the right place. Well, increasing body weight is not a tough job but increasing it in a healthy and natural way is a very hard job. If you will gain weight by eating junk food or desserts then you might gain the fat on the wrong places which will lead to obesity and other diseases caused by heavyweight. So, to gain weight naturally, read the following article and follow the steps:-

Healthy Foods For Weight Gain (Non-Vegetarian)


1. Eggs

Eggs are loaded with protein, vitamins and minerals which can help you in gaining weight naturally if consumed regularly an in proper proportions. The best thing about eggs are that you can prepare several eggs from it so you will not get bored of it.

2. Chicken

Chicken helps you in fulfilling the daily protein needs which ultimately leads to healthy weight gain. You must remember that protein is the most important factor for weight gain and weight loss so add protein properly in your diet for better results.

3. Fish

Again protein, fishes are rich in protein and omega-3 fatty acids which are essential for body and health. It helps in gaining weight naturally and in a healthy manner. You can try different fish dishes to not get bored of it.

4. Mutton

The same reason with mutton also, it is rich in protein which leads to increased weight in a healthy manner. So, ultimately if you are a non-vegetarian then the chances of gaining weight is faster because of the high protein content found in these foods.

Healthy Foods For Weight Gain – (Vegetarian)


5. Almonds

Almonds are rich in calories which can help you in gaining weight but there is no such evidence that it does. It reacts differently with every body so you can try having almonds on an everyday basis to check whether it works fro you or not. It has also been concluded that for some people, almonds leads to weight loss so test it carefully.

6. Cashews

Cashews are very complicated as eating too much of it can increase cholesterol levels while eating too less will not affect the body so having it in a proper quantity will only work for weight gain. Ask your nutritionist to understand it in a better way.

7. Pistachios

Pistachio is a part of nut family and all the nuts are loaded with calories that helps to increase weight in a healthy way. This is one of the best food you can know about how to gain weight naturally.

8. Pulses

Pulses like beans, chickpeas, lentils and peas are loaded with protein and fibre-content. You should add one of these in your lunch or dinner to gain weight fast.

9. Soy Chunk

Soy chunk helps in gaining weight but there are some studies which says that soy chunk can increase estrogen levels in the body which is not good so ask your nutritionist before adding soy to your diet.

10. Paneer

Paneer is loaded with carbohydrates, fats and protein which helps to increase weight in a healthy way. Consuming paneer in the right way will make you fit.

11. Potato

Potato contains carbohydrates and starch which helps in putting weight. The best tip to gain weight healthily is to eat baked potato instead of fried. This will help you in getting the most benefits out of it.

12. Brown Rice

Brown rice is a healthy source of carbohydrates. You should stop consuming white rice as it is not at all healthy for the body. Especially, Basmati rice should be avoided from your diet as it contains no value of proteins or carbs. Brown rice is a good option for increasing body weight naturally.

13. Oats

Though oats are used in diet of wight loss but it also helps in weight gain. Oats are loaded with manganese, zinc, iron and vitamin B. You should eat wholegrain oat over refined oats as wholegrain oats are way more nutritious then refined ones.

14. Fruits

Though fruits do not directly help you in weight gain it helps to boost energy in your system which is very essential. Also, it is a nice option for healthy snacking. You can have any fruit though but the best for weight gain are avocado, berries, pineapple, banana and apple.

15. Full Fat Yogurt

Full fat yogurt contains protein and nutrients which helps in increasing body weight naturally and healthily. Although, yogurt will not affect that much but consuming in a recommended way will surely help you.

After including some of these foods, if you still find your weight is not increased then increase the quantity of ghee and olive oil in your food but make sure that you don’t increase it too much. Consuming too much of ghee and oil and cause several other health-related problems and will also increase cholesterol levels.

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Healthy Snack Recipes For Weight Gain


Have any one of these in the entire day. You can either have it as a afternoon snack or as a breakfast.

16. Banana With Peanut Butter

You can surely munch on this recipe. Also, you have it as a breakfast. For this,

  1. Take 2 brown bread.
  2. Add 1 tbsp peanut butter on the bread or you can have it in any form you like.

17. Healthy Snack By Nutritionist

This is a very healthy snack recipe by a nutritionist which is not only tasty but also helps to gain weight.

  1. Take 40gm rolled oats.
  2. Add 200gm curd to it.
  3. Mix well.
  4. Spread sliced banana pieces and 5 pitted dates on it.
  5. Add 30gm unsalted roasted peanuts on it.

18. Full Fat Yogurt With Some Fruits

Take a cup of full fat yogurt with fruits. It is a nice and healthy option to munch on during afternoon. Well, you can take any fruits which are available to you.

19. Chickpea Salad

You can find several recipes of chickpea salad on the internet so you can try any of them. Chickpea is loaded with protein and vitamins which helps in increasing weight in a healthy manner.

20. Sprout Salad

Sprout salad is again loaded with protein and vitamins which is very healthy and essential for the body. You can have a bowl of chickpea salad in the afternoon to help you gain weight fastly.

Healthy Protein Shake Recipes For Weight Gain


As mentioned above, protein is an important factor in weight gain and loss. So, to include direct protein in your diet you can have a protein shake a day to help you in weight gain.

21. Nutty Banana Chocolaty Shake

  1. Take 1 medium-sized banana.
  2. Add 1 scoop of chocolate whey protein.
  3. Now add, 1 tbsp of peanut or any other butter you like.
  4. Grind and shake.

22. Vanilla Sweet Berry Shake

  1. Take 1 cup of fresh berries. You can have any of your favourite berries.
  2. Add some ice to it.
  3. Now, add 1 cup of full-fat yogurt.
  4. Mix one scoop of vanilla whey protein.
  5. Grind and shake.

23. Hazelnut Chocolate Healthy Shake

  1. Take 15 ounces of chocolate milk.
  2. Add 1 scoop of chocolate whey protein.
  3. Mix 1 tbsp hazelnut butter.
  4. Add 1 avocado.
  5. Grind and shake.

24. Apple Caramel Protein Shake

  1. Take 1 medium-sized apple.
  2. Add 1 cup of full-fat yogurt.
  3. Mix 1 scoop vanilla whey protein.
  4. Add 1 tbsp sugar-free caramel.
  5. Grind and shake.

25. Blueberry Vanilla Protein Shake

  1. Take 1 cup fresh blueberries.
  2. Add 1 scoop vanilla whey protein.
  3. Now, add 1 cup full-fat yogurt.
  4. Mix sweetener (if added).
  5. Grind and shake.

26. Superfood Greeny Shake

  1. Take 1 cup spinach.
  2. Add 1 avocado, 1 banana and 1 cup pineapple.
  3. Now, add 1 scoop vanilla whey protein.
  4. Grind and shake.

Tips To Gain Weight

  1. Do not drink water before having your meal as it can delay the process of digestion and your body will take longer time to digest. You can drink water before 30 minutes of your meal.
  2. If you want to gain weight fast then eat often. Instead of eating too much at a time, you can eat in gaps. This way you will see faster results.
  3. Have milk. Milk has protein and calories in it which helps in putting on weight.
  4. Avoid smoking. It has been proved in a study that smoking leads to weight loss and several other health issues so if you want to gain weight then you need to stop smoking.
  5. Eat protein first. It is the best way to get maximum benefits. You should eat protein-rich and calorie-rich foods before vegetables.
  6. Sleep properly. Sleeping properly is very important for muscle and body growth. Have a good 7-8 hours of sleep everyday.
  7. Add more calories to your food. Eating more calories then your body burns is the only way to gain weight so try adding more calories to your food. You can either add cream to your coffee, ghee to your meal or anything you like or know.
  8. Increase your intake quantity. You should eat more than you usually do if you want to increase weight.


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