Let’s be honest increasing weight isn’t always easy, but it’s not impossible, especially when you’ve lost body mass due to stress, illness, or a poor diet. Remember, this journey isn’t just about increasing body mass—it’s about rebuilding your energy, strength, and self-confidence.
Which vitamin is good for weight gain ?
There isn’t a single vitamin that directly helps to increase body mass, but some vitamins can help support healthy weight gain.
1. Vitamin B Complex : These are the most important vitamins for healthy body growth .
- B1(Thiamine) : It improves the desire to eat and helps convert food into energy
- B2 (Riboflavin): It supports protein and fat metabolism .
- B6 & B12: It helps build red blood cells and muscle tissues, which are essential for body mass .
2.Vitamin D : Vitamin D is very important for maintaining a healthy lifestyle. It helps prevent various diseases and supports your body in absorbing calcium and phosphorus, which are essential for muscle and bone growth, helping you gain healthy body mass.
3. Vitamin A : It supports cell growth and immune function, ensuring your body builds muscle effectively.
4.Vitamin C : It does not directly increase body mass, but it boosts digestion and immunity, which helps your body to better neutralize nutrients from foods.
Discuss the top 10 healthy weight gain foods that bring your confidence back in some weeks
1. Eating homemade food daily :
“Eating homemade food daily helps you gain weight in a healthy and natural way because it’s made with real ingredients, balanced nutrients, and a touch of mother’s care. Try to eat 3 to 4 home-cooked meals a day.
2. Homemade peanut butter : Peanut buttter is a good source of mass gain.
Why homemade peanut butter : There are several brands in the market that make excellent-quality peanut butter, but the main issue is added sugar, which can cause unhealthy weight gain. That’s why most experts recommend making peanut butter at home.
How to make homemade peanut butter
Take 250 grams of roasted peanuts, put them in a mixer, and grind slowly. You can add a little jaggery powder for taste and sweetness – — and your homemade peanut butter is ready.If you are not make homemade protein then try it pintola sugar free peanut butter.
How to eat
Take two slices of brown bread and spread peanut butter on them; you can eat this as an evening snack.
3. Banana shake with roasted chana
Take 250 ml of milk, two bananas, and 20–30 grams of roasted chana. Put them in a grinder and blend slowly. You can also add jaggery or honey for sweetness.These recipes provide 600 to 800 calories along with a good amount of protein and other important nutrients.
4. Milk
Milk is a good source of calcium, which not only helps strengthen your bones but also supports healthy body weight by promoting muscle function and overall body growth. You can add honey for better results.
5. Rice
Rice helps in increasing mass gain because it’s a rich source of carbohydrates and calories.
How rice helps in weight gain
- High in calories: A medium bowl (150–160 grams) of cooked rice gives around 200 calories, making it an easy way to add extra calories to your diet without feeling too full.
- Muscle growth :When combined with protein-rich foods like eggs, chicken, rice helps your body use that energy to build muscle mass.
- Digestable : Rice is a lightweight meal on the stomach, so you can eat it more often—perfect for people who struggle to eat heavy meals.
- You can enjoy it with ghee, dal, or curry to increase calories and complete your nutrient intake naturally.
- In short : Rice helps in healthy weight gain by providing quick energy, supporting muscle recovery, and making it easier to eat more calories throughout the day.
6. Potatoes and starches
Potatoes and other starchy foods, such as sweet potatoes, oats, and whole grains, provide a rich supply of vital nutrients and energy that promote normal bodily growth. They are high in calories and carbohydrates, which help your body stay strong and energized.
7. Dried fruits
Dry fruits like dates, walnuts, almonds, and cashews help in natural body mass gain. It may take around 4 to 5 weeks to see noticeable results because it works as a natural body mass gainer. However, since these dry fruits are heating in nature, you can add Tragacanth Gum (gond katira) to your diet to help balance the body’s heat.
How to eat :
Soak dry fruits overnight in normal water, and consume them in the morning on an empty stomach after you freshen up, before breakfast.
8. Yogurt
Yogurt is a good food for healthy body growth because it contains beneficial bacteria that improve digestion. When your digestive system works well, your body can absorb nutrients better, making it easier to build strength and body mass naturally.You can eat yogurt in the morning or after lunch to boost digestion, improve gut health, and support your body’s natural nourishment.
9. Avocado
Avocados are excellent for healthy body growth because they are rich in healthy fats, calories, and essential nutrients. A single medium avocado provides around 250–300 calories, making it a great way to add extra energy to your meals.
10. Chia seeds & flaxseeds
Chia seeds and flaxseeds both help boost your metabolism because they are rich in fiber, protein, and healthy fats. When your metabolism becomes more active, your body starts burning energy more efficiently compared to a normal metabolic rate, which naturally increases your hunger. This natural hunger helps you eat better, absorb nutrients properly, and support healthy body growth and energy levels.
11. Tragacanth Gum
Tragacanth gum is not a weight gain food or supplement, but it helps when you eat foods that are heating in nature. It supports digestion and can help prevent pimples and other skin issues.
Can i gain 2 kg in a week
No. Gaining 2 kg in a week is not healthy because rapid weight gain usually comes from fat or water, not muscle. Safe, sustainable weight gain happens gradually at around 0.25–0.5 kg per week. If you are excited to gain 2 kg of weight in a week, you would need an extra ~2,000 calories per day, which is difficult to achieve without overeating and can stress your digestive system or affect your health.
Is sleep important for weight gain ?
Yes,Sleep is very important for healthy weight gain because it allows your body to repair, grow, and use nutrients efficiently.Here’s how
- Muscle growth: When your body takes deep sleep, it releases growth hormone, which helps to build your muscles—essential for gaining healthy body mass.
- Restore energy : Proper sleep restores energy, so you can stay active and eat well, supporting your overall calorie intake.
- Appetite regulation:Ghrelin and leptin, two hunger hormones, can be disrupted by sleep deprivation, making it more difficult to experience a natural desire for nourishing foods.
- Recovery:Your body needs sleep for recovery from exercise and to make effective use of the calories and protein you eat.
How can a skinny person increasing weight?
Yes, a skinny person can gain weight by eating more calorie-dense, nutritious foods like nuts, seeds, whole grains, dairy, and lean proteins, while also including healthy fats and carbs to fuel the body. Daily exercise helps build muscle, and getting 7–9 hours of sleep allows muscles to grow. Consistency is key—eating slightly more than you burn each day, focusing on protein, and allowing rest will lead to steady, healthy weight gain over time.
Can exercise help in gaining weight ?
Yes, I’ve observed that exercise helps with weight gain. When you eat more calories, it can be difficult for the body to digest them all. Starting exercise helps your body use those calories efficiently, improves digestion, and increases your appetite.
Which exercise helps for increasing weight ?
It doesn’t matter which exercise is best for weight gain, because all exercises help the body use energy efficiently for growth. If you’re a beginner, you can start with running and simple home exercises, and if you go to the gym, you can continue with these exercises as well.
Conclusion:
Gaining weight is not impossible, but you may need to change your diet for better and faster results, and exercise is also very important for increasing weight and maintaining a healthy lifestyle.
