Are you struggling to gain weight despite eating regularly? Gaining healthy weight is just as challenging as losing it. Many people focus on consuming more calories but often ignore the importance of nutrition. In this blog, Dr. Tanu Raghava will guide you through a proper weight gain diet, lifestyle changes, yoga exercises, and a 10-day meal plan to help you achieve your desired weight healthily.
Culprit Behind Weight Loss or Inability to Gain Weight
The primary reason behind weight loss or difficulty in gaining weight is an imbalance between calorie intake and expenditure. When the body burns more calories than it consumes, weight loss occurs. Other factors such as poor diet, stress, medical conditions, and an unhealthy lifestyle can contribute to this problem.
Causes of Underweight Issues
- High Metabolism – Some people have a fast metabolism, which burns calories quickly.
- Poor Nutrition – Eating less or consuming nutrient-deficient foods leads to weight loss.
- Genetics – A family history of underweight issues can be a factor.
- Medical Conditions – Diseases like hyperthyroidism, diabetes, and digestive disorders can hinder weight gain.
- Mental Health Issues – Anxiety, stress, and depression can suppress appetite.
- Excessive Physical Activity – Over-exercising without proper nutrition leads to weight loss.
Types of Underweight Conditions
- Nutritional Underweight – Caused due to poor diet and lack of essential nutrients.
- Medical Condition-Induced Underweight – Weight loss due to chronic illnesses.
- Metabolic Underweight – Rapid metabolism leading to difficulty in gaining weight.
Symptoms of Being Underweight
- Frequent illness and weak immunity
- Fatigue and low energy levels
- Brittle hair and nails
- Dry skin and hair fall
- Osteoporosis due to weak bones
- Difficulty concentrating
Importance of Correct Diet for Gaining Weight
A proper diet plays a crucial role in achieving healthy weight gain. Simply consuming unhealthy junk food can lead to fat accumulation, which is not ideal. Instead, one should focus on a balanced diet filled with proteins, healthy fats, and carbohydrates.
Foods to Eat for Healthy Weight Gain
Foods to Avoid
- Processed foods like chips, cookies, and fried snacks
- Carbonated drinks and soda
- Artificial sweeteners
- Excessive caffeine
Do’s and Don’ts for a Healthy Lifestyle
Do’s
- Eat nutrient-dense foods with high calories.
- Follow a proper meal schedule.
- Stay hydrated.
- Exercise regularly to gain muscle mass.
- Get enough sleep.
Don’ts
- Avoid skipping meals.
- Do not rely on junk food for calories.
- Limit caffeine and alcohol consumption.
- Avoid stress and anxiety.
10-Day Diet Chart for Weight Gain
Day | Breakfast | Lunch | Dinner |
1 | Banana shake, eggs | Rice, dal, paneer | Roti, sabzi, curd |
2 | Oats with nuts | Rice, rajma, salad | Roti, chicken, salad |
3 | Peanut butter toast | Dal, roti, sabzi | Milk, nuts |
4 | Smoothie with fruits | Rice, chana, curd | Paneer bhurji, roti |
5 | Paratha with curd | Rice, fish curry | Roti, dal, sabzi |
6 | Almond milkshake | Rice, kadhi, salad | Roti, egg curry |
7 | Cheese sandwich | Dal, rice, papad | Chicken soup, bread |
8 | Scrambled eggs, juice | Rice, sambar, salad | Roti, vegetable stew |
9 | Daliya with milk | Rajma, rice, curd | Roti, fish curry |
10 | Nuts, fruit bowl | Dal, rice, salad | Roti, sabzi, buttermilk |
Top 5 Yoga Exercises for Weight Gain
- Bhujangasana (Cobra Pose) – Lie on your stomach, place palms under shoulders. Inhale and lift your chest. Hold for 15 seconds and release.
- Vajrasana (Thunderbolt Pose) – Sit on your knees with feet under your hips. Keep your back straight and hands on thighs. Hold for 5 minutes.
- Pawanmuktasana (Wind Relieving Pose) – Lie on your back, pull your knees to your chest. Hold for 10 seconds and release.
- Sarvangasana (Shoulder Stand) – Lie on your back, lift your legs upward. Support your back with hands and hold for 30 seconds.
- Matsyasana (Fish Pose) – Lie on your back and place your hands under hips. Lift your chest and hold for 15 seconds.
Bonus Tip : Add 2 tablespoons of ghee in your daily meals for healthy weight gain without accumulating bad fat.
Conclusion
Gaining weight the right way requires a balanced diet, lifestyle changes, and yoga. Follow the meal plan and yoga poses mentioned above to achieve your weight gain goals naturally. Stay consistent and be patient in your journey towards a healthier body.
FAQs
Q 1. How long does it take to gain weight naturally?
Ans. It depends on metabolism and consistency, but visible changes can occur in 1-2 months with a proper diet.
Q 2. Can I eat junk food for weight gain?
Ans. No, junk food leads to unhealthy fat accumulation and does not provide essential nutrients.
Q 3. How many meals should I eat daily to gain weight?
Ans. At least 5-6 small meals per day are recommended.
Q 4. Is yoga effective for weight gain?
Ans. Yes, yoga improves digestion, reduces stress, and enhances metabolism, promoting healthy weight gain.
Q 5. Can protein supplements help in weight gain?
Ans. Natural protein sources like dairy, nuts, and legumes are better, but supplements can be used under expert supervision.
For personalized diet plans, feel free to consult Dr. Tanu Raghava!
