5 Effective Foods For Winter Weight Gain With Tips And Diet Plan

Greetings, readers! Winter is here, and this season, who doesn’t love to cosy up in bed with a blanket and some delicious warm snacks to lighten the gloominess? However, do you know this is the perfect time to include some special weight-gain food items in your diet? 

If you are someone who has been trying to increase weight for an ideal BMI, then winter weight gain strategies would definitely help you to succeed! A study published in the journal Appetite found that people crave fatty and sugary foods more in the winter than in the summer. This is because our bodies crave foods high in calories and energy to stay warm. 

So, in this blog, you will discover some amazing foods that will help you in your winter weight gain strategy with some tips to keep in mind! So, let’s wait no further and get into the topic!

Table Of Contents

1. Understanding Weight Gain During Winter

2. Weight Gain Food In Winter

3. Weight Gain Tips In Winter

4. Winter Diet For Weight Gain 

5. The Final Say

6. FAQs

7. References 

Understanding Weight Gain During Winter

Winter weight gain can be attributed to various factors, including changes in environmental conditions, lifestyle patterns, and physiological responses. Scientifically, the body tends to conserve more energy during colder temperatures as a means of maintaining core body temperature. This increased energy conservation can lead to a higher preference for storing calories as fat, contributing to weight gain.

Also, the winter season is all about holidays, weddings, and festivals, which may encourage overeating, sedentary behaviour, and consumption of calorie-rich foods. Also, lack of vitamin D, low body temperature, and missing out on day-to-day exercise can make one gain weight very easily over a while.  

Weight Gain Foods In Winter

If you are someone wishing to reap the benefits of winter weight gain this season, then include the following weight gain food in winter diet plan: 

1. Egg

Consuming eggs in the winter season is considered beneficial for health and weight gain. You can make an egg omelette and eat it. A study published in the journal “Nutrition” found that people who ate eggs for breakfast had lower levels of inflammation and higher levels of antioxidants in their blood during winter. Eating eggs may help to protect against winter illnesses such as the common cold and the flu.

Also Read: Why Is Egg Considered A Complete Food? 

2. Milk Tea   

For people who are fond of drinking tea, the winter season marks the perfect time to indulge in your favourite milk tea here and then! Milk tea contains energy-boosting carbs and fats along with flavonoids to boost your immune system. A study published in the journal Metabolism found that black tea with milk can help to boost metabolism and promote weight gain.

3. Carrot Halwa   

Eating fresh carrots in the winter season is so much pleasure. Many types of recipes are made from carrots, of which carrot halwa or gajar halwa is a winter special sweet. If you want to increase weight, you can include carrot halwa in your diet. A study published in the journal Indian Journal of Clinical Biochemistry found that people who consumed carrot halwa regularly had higher body mass indexes (BMIs) than those who did not consume carrot halwa.

4. Paratha

Paratha is the first choice of Indians for breakfast. You'll find numerous types of paratha recipes in the winter season. However, you can include parathas of cabbage and peas if you want to increase weight in your diet. A 100-gram serving of cabbage peas paratha contains approximately 350 calories, which is not only a sufficient meal but also a quick pack for your weight gain plan in winter! And who doesn’t like having parathas together with tea to blow away the creeping winter chill? 

5. Poultry And Fish

Consuming poultry and fish is highly beneficial for winter weight gain as they are rich sources of proteins. In winter, they are good for your overall health and weight gain. You can include it in grilled or curry form. A study published in the journal “Nutrition Research” found that people who ate poultry and fish regularly had higher muscle mass and lower body fat percentages than those who did not eat poultry and fish regularly.

Also Read: Top 6 Protein Foods And Their Health Benefits

Weight Gain Tips In Winter

Winter weight gain can be attained by including the above-mentioned foods, however, you must consume in moderation as overeating could lead to unhealthy weight gain. Here are some of the important tips to gain weight during winter:

1. Never Go Empty Stomach 

Don’t be on an empty stomach in the morning or throughout the day. Opt for jaggery water on an empty stomach in the morning for winter weight gain. For this, soak a piece of jaggery in a glass of water overnight. Drink this water as soon as you wake up in the morning. With this, you will get iron and calcium. Apart from this, to gain weight, you can also consume soaked dry fruits, banana shakes, milkshakes, almond shakes, etc., on an empty stomach in the morning.  

2. Have Hearty Breakfast

Having breakfast is very important for every person. You should not skip breakfast even by mistake if you want to gain weight. For winter weight gain, you can consume eggs, grams, sprouts, milk oats, milk porridge, etc., for breakfast. Apart from this, to increase weight, you can eat peanut butter sandwiches, pancakes, etc., for breakfast in winter. You should have breakfast between 8 to 9 o'clock.  

3. Include Mid-Morning Foods

Some light foods can be consumed in the mid-morning for winter weight gain. You can consume a bowl of fruits mid-morning If you want to gain weight. Include only seasonal fruits in this or protein-rich foods like upma for building muscle. You can also consume peanut butter, coffee, etc, in the mid-morning. However, be mindful to avoid consuming excessive amounts of coffee.   

4. Opt For A Filling Lunch 

If you prefer non-veg, fish and mutton are good options for a lunch meal. Or for veg, roti, rice, curd, vegetables, pulses and salad. Your lunch should have more portions than breakfast. 

5. Munch On Snacks 

For people who gain weight in winter, drinking soup as a snack is most beneficial. However, you can have chicken soup If you want to gain weight. Apart from this, you can also consume sprouts paneer in snacks or sesame-jaggery ladoos and flaxseed laddus as snacks. 

6. A Light Dinner  

Dinner should be light and should be eaten 2- 3 hours before sleeping, this rule applies to everyone. However, you should have a light dinner only if you want to gain weight. You can include non-veg in your dinner along with 1- 2 rotis, vegetables and salad.   

Also Read: Healthy Diet And Lifestyle Tips

7. Bedtime Drink To End The Day

You can drink turmeric milk before sleeping at night if you want to gain weight. Apart from this, people trying to gain weight can also drink milk mixed with dates, figs, almonds, raisins, cashews, walnuts, etc, at night. Drinking homemade protein powder mixed with milk at night can also help gain weight. 

Winter Diet For Weight Gain

Here is the perfect and absolute diet to gain weight in winter and lose in summer naturally and healthily. You can follow this diet for active fitness in your body. 

Also Read: Tips To Avoid Unhealthy Food & Healthy Options

The Final Say

In order to increase the chances of winter weight gain and maintain a moderate body weight time-round, focus on following a healthy diet rich in whole, nutritional foods and adding levels of physical activity, however, you can include these foods in your winter diet If you want to gain weight. You can increase your weight by following this winter diet plan regularly. 

FAQs

1. Which is the best diet for weight gain in winter?

Red meat, whole wheat bread, certain fruits like avocados, full-fat milk and nut butter can be added to your diet as they are high-protein foods for weight gain during winter.

2. How to get rid of winter weight gain?

To get rid of winter weight gain, you must take a balanced diet and avoid or limit snack intake. You can eat cereals, pasta and rice, in moderation. 

3. How do you naturally gain weight in the winter?

You can naturally gain weight in winter by:

• Eating high calorie-foods

• Excess alcohol consumption

• No physical activity

• Manage stress

• Too much sleep

References

• https://www.lcmchealth.org/touro/blog/2023/march/winter-weight-gain-how-to-get-back-on-track-with/

• https://www.urmc.rochester.edu/news/publications/health-matters/winter-weight-gain-why-it-happens-what-to-do

• https://www.livehindustan.com/health/story-do-vegetarians-have-a-stronger-immunity-3580376.html

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