Top 10 Indian Foods for Weight Gain: And Don’t Miss These Extra Options That Are Simply Irresistible!

With healthy weight gain requiring more than just increasing your food intake, making smart and nutritious choices, including superfoods for weight gain, as a part of your weight gain diet chart, becomes essential! 

Opting for unhealthy options like fries plus junk food increases fat mass rather than building lean muscle. This is why cultivating a healthy weight gain journey, nourishing your body with superfoods for weight gain along with nutrient-packed choices like nut butter, whole grains, eggs and cheese, provides a calorie boost while delivering essential nutrients to support your holistic wellness.

While these superfoods benefit weight gain, having them in balance is essential to avoid the risk of obesity and related health problems due to their calorie density. For the same, this blog will discuss the best superfoods for weight gain, exploring their benefits with tips to get a healthy weight gain. 

Table Of Contents 

1. Indian Foods For Weight Gain: Check Out These 10 Best Superfoods For Weight Gain

2. Top 10 Weight Gain Foods (Some Extra, Easily Available Options!)

3. Dietitian’s Recommendation

4. The Final Say 

5. FAQs

6. References

Indian Foods For Weight Gain: Check Out These 10 Best Superfoods For Weight Gain

The best superfoods for weight gain for a healthy and sustainable approach to gaining weight:

1. Ghee 

Did you know that nutritionist Rujuta Diwekar calls ghee a time-tested Indian superfood? The reason is simple and understandable. Ghee is lactose-free, high in healthy fatty acids, and rich in vitamins A, E, K, and some protein. Ghee is known to aid digestion and immunity and is also good for healthy weight gain. Eating a spoonful of ghee with food can give you many benefits. 

2. Dal

What we Indians commonly call dal is essentially a whole list of lentils and legumes. As a food category, all dals contain vegetable proteins, dietary fibre, essential minerals like iron, potassium, manganese, phosphorus, and trace vitamins. From sambhar to dal tadka, cholar dal to dal palida, all lentil dishes that we commonly call dal are good for healthy weight gain. 

3. Paneer 

While it is called chhena or paneer, depending on the region it comes from, most households across India consume this dairy product, and many even prepare it from scratch at home. Paneer is not only rich in protein but also loaded with essential minerals like calcium, potassium, and magnesium. 

From strengthening bones to building muscle mass, paneer can help you in a variety of ways. And with so many of our favourite health paneer diet recipes, from bhurji to makhani, we will never tire of it. 

4. Chole 

Chole, commonly known as chickpeas, comes in two main varieties: black/brown and yellowish white, both of which are rich in vegetable protein and minerals and provide incredible flavour when cooked. So there’s no shortage of cole recipes in our repertoire, right? In fact, you can even boil these chickpeas. 

5. Laddu 

Since laddu is a festive food, most of us tend to think that laddu is also unhealthy, but this is a myth that needs to be busted. Most laddus, like Besan laddoo or pinni, contain lentils, grains, dry fruits, ghee and sugar or jaggery. This makes it a protein-rich snack with healthy fats, minerals and vitamins made from some of the world’s finest and healthiest ingredients. 

6 Coconut 

A rich and naturally sweet coconut is often goggled as a high-calorie food. Coconut milk, coconut meat, and tender coconut all contain a lot of calories but also contain the protein you need for healthy weight gain. Coconut is also rich in fibre, healthy fats, and essential minerals like iron, selenium, and copper. So, enjoy coconut laddu and curry to gain weight in a healthy way.

7. Starchy Foods

Including sweet potatoes, starchy corn, regular whole grain bread, breakfast oatmeal, whole wheat pasta, moong sprouts, and brown rice in your diet significantly supports your weight gain goals. These foods are rich in carbohydrates, major vitamins, essential minerals, fibre, and antioxidants, benefiting your bodily functions. 

In muscle building, these carbs help stimulate insulin release, aiding in muscle repair. For instance, boiled corn kernels, providing 143 calories, 31 grams of carbohydrates, and 4 grams of fibre per cup, contribute to a calorie- and nutrient-dense diet.

8. Nuts

Some common yet nutritious nuts like walnuts, hazelnuts, almonds, brazil nuts, pistachio nuts, and peanuts are nutrient-dense foods rich in B complex vitamins, vitamin E, healthy fats, plus antioxidants, supporting weight gain. With high protein and fibre content, nuts help maintain stable blood glucose and lipid levels, making them an excellent snack option. Consuming 30 grams of nuts, providing 160 to 190 calories, greatly contributes to a calorie-dense diet for weight gain.

9. Homemade Protein Smoothies 

Homemade protein smoothies can be a nutritious and effective way to gain weight. Making your own smoothies gives you complete control over the ingredients and helps increase your calorie intake. If you’re lactose intolerant, you can add 2 cups of milk or soy milk, both of which contain more nutrients and calories than other dairy products. You can also add 1tsp of ToneOp Care’s Alfalfa Powder in these smoothies to improve muscle development and recovery. 

10. Peanut Butter

Contains healthy fats, vitamin E, fibre, plus protein. Peanut butter is one of the best superfoods for weight gain, supporting your efforts. Its monounsaturated fatty acids and oleic acid promote good cholesterol levels and skin health. Additionally, peanut butter aids in muscle mass build-up. With each tablespoon offering 94 calories, 8 grams of fat, and 4 grams of protein, it is a calorie-dense and nutrient-rich option for weight gain. 

Also Read: Try This Expert-Designed Weight Gain Diet Plan and Home Exercise Routine with Tips for Sustainable Weight Gain 

Top 10 Weight Gain Foods (Some Extra, Easily Available Options!)

Along with the above-mentioned Indian foods for weight gain, here are some additional options which are affordable and easily available: 

Also Read: Role Of Nutritionist For Weight Gain: Why You Should Seek Expert Consultation? 

Calorie Dense Indian Foods You Will Love

Check out these calorie-dense Indian Foods: 

Also Read: How To Make A Diet Table For Weight Gain On a Low Budget? Know Here! 

Dietitian’s Recommendation

Healthy weight gain requires focusing on nutrient-dense foods that support your body. Gaining weight can take time, but eating a variety of foods can help you achieve your goals. Before making any major changes to your diet, it’s best to consult a professional to discuss the best foods and diets for weight gain. To gain weight successfully, you need to consistently consume more calories than you burn. Weight training, along with superfoods, can help you use those extra calories to build muscle instead of storing them as fat. Incorporate the foods on this list into your meals and meal plans that you enjoy and can maintain long-term.

Dt. Lavina Chauhan 

The Final Say 

In conclusion, if you're looking for Indian food for weight gain, there are many tasty options to choose from. Foods like paneer, ghee, and lentils are some of the best Indian foods for weight gain. They not only help you gain weight but also taste delicious! Remember to enjoy these foods in a balanced way. With the right choices, you can reach your weight gain goals while enjoying the wonderful flavours of Indian cuisine!

FAQs

1. What are some of the best Indian superfoods for weight gain?

Some of the best Indian superfoods, like ghee, paneer, and dried fruits, are beneficial for weight gain due to their nutrient density. So include them in your diet if you plan on gaining a healthy weight! 

2. Do superfoods help you gain weight?

Yes, superfoods support gaining weight by providing essential nutrients, healthy fats, and proteins. Including nutrient-dense options like nuts, seeds, and whole grains in your daily diet supports a gradual and sustainable weight gain journey.

3. Is it okay to eat superfoods every day?

Absolutely! Eating superfoods every day is strongly recommended for your overall health and well-being. Incorporating a variety of superfoods ensures a balanced intake of essential nutrients to gain weight, supporting your body in various ways, including weight gain.

References 

• https://www.medindia.net/health/diet-and-nutrition/top-7-superfoods-to-gain-weight-in-a-healthy-way.htm#google_vignette

• https://www.medicalnewstoday.com/articles/321518#summary

• https://ayuvya.com/blog/wellness/top-15-superfoods-to-gain-weight-naturally?srsltid=AfmBOor8Gd-2pcGH5Kpda7hRx7iIXjvs1mDYnXFjbwuYqLQFbu6GdQIz

  
  

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