Are you tired of being called “too skinny” or struggling to fit into clothes properly? While much of the health talk online is about losing weight, being underweight can be just as concerning. According to the World Health Organization, about 462 million people globally are underweight, and many of them face serious health complications as a result.
But here’s the good news: you can gain weight naturally—without resorting to junk food or risky supplements. In this guide, we’ll walk you through 12 effective, healthy, and sustainable ways to gain weight from the comfort of your home.
🥑 1. Choose Healthy Carbs and Fats
To gain weight in a balanced way, your meals should include healthy carbohydrates and fats. These are calorie-rich but also packed with nutrients.
Foods to add:
- Whole grains like oats and brown rice
- Full-fat yogurt and cheese
- Avocados and coconut oil
- Whole eggs and nuts
These foods are energy-dense and help you gradually increase your calorie intake without harming your digestion or metabolism.
🥜 2. Increase Your Calorie Intake (The Smart Way)
Weight gain happens when you consume more calories than you burn. But don’t just go for greasy takeout—choose nutrient-dense foods that fuel your body.
Snack ideas:
- Hummus with crackers
- Nut butters on toast
- Avocado smoothies
- Oatmeal with mixed nuts
- Yogurt parfait with fruits
Add toppings like cheese, nuts, or seeds to boost your calorie count. Small steps, big gains!
💪 3. Prioritize Protein-Rich Foods
Protein is the building block of muscle. If you’re underweight and looking to gain muscle weight instead of just body fat, protein is your best friend.
Good protein sources:
- Fatty fish like salmon
- Whole eggs
- Dairy products
- Pulses, legumes, and soy
- Protein smoothies or whey protein (if you’re active)
Aim for 1.5 to 2.2 grams of protein per kilogram of your body weight to promote healthy muscle gain.
🏋️♂️ 4. Focus on Strength Training
If you’re not exercising, you risk gaining fat instead of muscle. That’s why strength training is important.
Try these at home or in the gym:
- Lunges and squats
- Push-ups and pull-ups
- Dumbbell or resistance band exercises
- Deadlifts and bench presses (for advanced training)
Build strength and you’ll build bulk the right way.
💧 5. Hydrate (But Not Too Close to Meals)
Staying hydrated is essential, but timing is key. Drinking too much water right before or during meals can fill you up and reduce your appetite.
Pro tip: Drink water throughout the day, but keep it minimal right before eating. You can also add smoothies or protein shakes to your hydration routine to increase both fluid and calorie intake.
🥔 6. Add Potatoes and Starchy Foods
Potatoes are an affordable and versatile way to gain weight. They’re high in carbs and calories, and when prepared right, they’re delicious and nutritious.
Recipe idea: Baked potato stuffed with paneer, veggies, and shredded chicken. Simple and filling!
Sweet potatoes are another great option with added fiber and antioxidants. Just cook them with healthy fats like olive oil or butter for an extra boost.
🌰 7. Include Dry Fruits and Nut Butters
Nuts and dried fruits like dates, prunes, and apricots are rich in healthy fats, proteins, and antioxidants. They’re perfect as between-meal snacks.
Make your own nut butter:
- Roast almonds or cashews
- Blend them in a food processor with a pinch of salt and a dash of honey
- Store in a jar and use on toast or in smoothies
They add flavor and calories with every bite.
🌿 8. Try Ashwagandha (With Caution)
Ashwagandha is a powerful Ayurvedic herb that may help improve appetite, reduce stress, and increase muscle mass.
How to use it:
- Mix 1 tsp of ashwagandha powder with warm milk and honey
- Take it before bed for best results
Note: Always consult your doctor before starting any herbal supplement.
🍽 9. Eat More Frequently
Instead of sticking to three big meals a day, try eating 5–6 smaller meals spaced throughout the day. This keeps your energy up and prevents feelings of fullness from stopping your progress.
Schedule idea:
- Breakfast
- Mid-morning snack
- Lunch
- Afternoon snack
- Dinner
- Evening dessert or smoothie
This pattern supports gradual weight gain and better digestion.
🧘 10. Manage Stress
Stress and anxiety can reduce appetite and hinder weight gain. Practice relaxation techniques such as yoga, journaling, or meditation to calm your mind.
When your body is relaxed, your hunger cues become more regular—and eating feels more enjoyable.
🥗 11. Follow a Balanced Weight Gain Diet Plan
Here’s a simple daily outline to get you started:
- Breakfast: Oats with milk, banana, peanut butter
- Snack: Handful of almonds or a protein smoothie
- Lunch: Rice, dal, vegetables, paneer or chicken
- Snack: Toast with nut butter or boiled eggs
- Dinner: Whole grain pasta or sweet potatoes with meat or legumes
- Optional: Warm milk with ashwagandha before bed
Feel free to tweak this to match your tastes and preferences.
🚫 12. Avoid Empty Calories
Sodas, chips, and packaged snacks might help you gain weight—but not in a healthy way. These foods offer little nutrition and can lead to issues like bloating or inflammation. Stick to natural remedies and whole foods that nourish your body while helping you gain weight.
🎁 Bonus Tip: Track Your Progress
Keep a journal or use an app to monitor your meals, workouts, and body changes. Seeing your progress can motivate you to stay consistent and make improvements along the way.
Conclusion: Small Steps, Big Gains 💥
Being underweight isn’t just a cosmetic issue—it can affect your immunity, energy, and overall health. With these natural remedies, you can begin to build a healthier, stronger body without depending on harmful shortcuts. Be patient with yourself, stay consistent, and celebrate every little win. You’ve got this!