Here Are 9 Indian Foods To Help You Gain Weight In Winter, Sample Diet Plan And Tips!

Winter’s coming (No Starks were harmed), and it’s time to bulk up! Yeah, it’s still October, and with a nostalgic start of the winter season, it is the perfect time to revisit your health goals. If you are underweight, it is recommended to gain weight in winter due to the suitability of weather for active digestion and the availability of fresh fruits and vegetables. You’ve got the perfect excuse to pack on those extra pounds with all the hearty, comforting foods coming your way. You know what they say: “Winter bodies are made in the fall!”

So, here’s the scoop: we’ve rounded up the nine most fattening foods of winter that’ll not only warm your soul but also help you bulk up like a champ the smart way. Think creamy, dreamy desi delights that make you wanna cosy up on the couch with a smile. And guess what? Our dietitian has whipped up a killer winter diet plan for weight gain Indian style, complete with tips to keep you on track while you’re brunching away!

Wanna know the deets? Keep reading to get ready to beat the cold and build that muscle while indulging in some seriously good grub!

Table Of Contents 

1. Understanding Weight Gain During Winter 

2. 9 Most Fattening Foods Of Winter (In a Healthy Way)

3. Sample Indian Winter Diet Plan For Weight Gain 

4. 6 Weight Gain Tips In Winter 

5. How To Gain Weight Fast In Winter? 

6. Dietitian’s Recommendation 

7. The Final Say 

8. FAQs

9. References 

Understanding Weight Gain During Winter 

Winter weight gain happens for a bunch of reasons, like the cold weather, our daily habits, and how our bodies react. When it gets chilly, our bodies try to keep warm by saving energy, which means we might store more calories as fat. This can lead to weight gain. Plus, winter is packed with holidays, weddings, and festivals that make us want to eat more and be less active.

You might also experience vitamin D deficiency because of shorter days and less sunlight, which can make it easier to put on those extra pounds. And let’s not forget about those pesky winter diseases that can keep you indoors and less active! Keeping an eye on what you eat and getting some sunlight can help you stay fit and healthy during the colder months.

Also Read: 10 Simple & Easy Ways To Boost Immunity Naturally In Winter 

9 Most Fattening Foods Of Winter (In a Healthy Way)

Let’s check out the nine most fattening foods of winter which you can include in your winter diet plan: 

1. Ghee

Ghee is the ultimate winter MVP, and if you’re looking to cosy up and gain weight in winter, this golden elixir is your best friend. Packed with healthy fats and calories, ghee not only warms you up but also boosts your energy levels. Imagine drizzling it over your rotis, dals, or khichdi—it's like giving your meals a flavour upgrade while packing in those extra calories. Plus, it’s loaded with fat-soluble vitamins A, D, E, and K, which are essential for keeping you in tip-top shape.

Also Read: Ghee Vs Butter: Which Type of Fat Is Healthy | ToneOp 

2. Makki Ki Roti with Sarson Ka Saag

Now let’s talk about makki ki roti. This Punjabi classic made from cornflour is a hearty delight that screams comfort food. Slather it with ghee or butter for that extra oomph! Pair it with sarson ka saag, and you’ve got yourself a calorie-dense meal that not only fills you up but also fuels your day. The iron-rich mustard greens are a bonus, giving you the strength to tackle whatever winter throws your way.

3. Parathas

And who can forget parathas? These stuffed beauties are the ultimate winter treat! Whether they’re filled with potatoes, paneer, or seasonal veggies like radish and carrot, cooking them in ghee makes them irresistibly delicious. With their high carb content and energy-boosting fats, parathas are perfect for keeping you warm and satisfied during those chilly months. So grab a plate and dig in—your body will thank you!

4. Dry Fruits Ladoo

Ladoos are the ultimate winter vibes! These little energy bombs are packed with almonds, cashews, walnuts, and dates—basically a nutrient party in your mouth. They’re rich in healthy fats, fibre, and natural sugars that are perfect for helping you gain weight in winter. 

Bound together with ghee, these sweet treats not only add calories but also bring that cosy warmth we all crave. Plus, with all those dry fruits, you’re getting a solid dose of vitamins, minerals, and antioxidants. 

5. Pinni

Let’s talk about pinni—this traditional North Indian sweet is where it’s at! Made from whole wheat flour, ghee, jaggery, and dry fruits, pinni is like a hug in snack form. It’s loaded with calories and is usually devoured in winter to keep your energy levels high and your body warm. 

The combo of jaggery and ghee packs in healthy fats and carbs that promote weight gain like a champ. Toss in some almonds, cashews, and raisins for that extra nutritional boost. Snack on pinni post-meals or as dessert to crank up your daily calorie intake—your taste buds will thank you!

6. Makke Ki Lassi

This creamy Punjabi drink is made from full-fat yoghurt or cream, making it a calorie powerhouse for your winter weight gain goals. Often jazzed up with ghee or butter, it’s got those warming properties that make you feel all kinds of cosy inside. Plus, this lassi is loaded with probiotics to keep your gut happy while you’re packing on those extra calories. It’s a delicious way to boost your winter diet with healthy fats and protein—so grab a glass and enjoy the goodness!

7. Chikki

Made from peanuts and jaggery, this treat is high-calorie and nutrient-dense—perfect for those chilly days when you need some serious energy. Peanuts bring beneficial fats and protein, while jaggery adds natural sweetness along with essential minerals. This combo makes chikki a warming snack that’s ideal for winter munching. 

Plus, its compact form means you can take it anywhere—perfect for on-the-go snacking! With its high-fat content, chikki is your go-to for healthy weight gain while keeping your energy levels sky-high during the colder months!

8. Halwa

Halwa, made from ingredients like suji (semolina), atta (whole wheat flour), or moong dal, is a popular winter dessert in India. Prepared with ghee, sugar, and sometimes milk, halwa is rich in calories and provides warmth. However, it is not recommended that sugar be consumed in excess, even for weight gain. It is adviced to replace sugar with healthy substitutes like jaggery. 

The slow-cooked process helps retain nutrients, while the ghee and jaggery add a substantial amount of energy. Whether you choose suji halwa, moong dal halwa, or atta halwa, these dishes offer a high-calorie option that is perfect for gaining weight while enjoying a sweet, comforting treat during winter.

9. Til (Sesame) Sweets 

Til-based sweets, like til ladoos and gajak, are a winter favourite in India. Sesame seeds are rich in healthy fats, calcium, and magnesium, while jaggery adds natural sweetness and iron. These sweets are packed with calories and healthy nutrients, making them perfect for weight gain during winter. Sesame seeds generate warmth, making til sweets ideal for colder months. They’re often consumed as a snack or dessert, offering a delicious and energy-dense way to add extra calories to your diet during winter.

Also Read: 7 Days Winter Diet Plan For Weight Loss & Foods | ToneOp 

Sample Indian Winter Diet Plan For Weight Gain 

Here is a sample winter diet for weight gain:  

Also Read: Is Winter Good For Gym? Explore Benefits, Tips And Best Workouts 

6 Weight Gain Tips In Winter 

Some extra tips to follow along to gain weight in 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 or protein-rich foods like upma in this for building muscle. You can also consume peanut butter, coffee, etc, in the mid-morning. You can also take muscle gain supplements like Alfalfa Powder. However, be mindful to avoid consuming excessive amounts of coffee.   

Also Read: 6 Best Protein-Rich Breakfast Recipes For Weight Loss | ToneOp 

4. Opt For A Filling Lunch 

If you prefer non-veg, fish and mutton are good options for lunch. 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: Try This Expert-Designed Weight Gain Diet Plan and Home Exercise Routine with Tips for Sustainable Weight Gain 

How To Gain Weight Fast In Winter? 

To gain weight quickly in winter with an Indian approach, focus on high-calorie, nutrient-rich foods that support natural weight gain. Incorporate ghee and butter into your meals for healthy fats. Start your day with a glass of full-fat milk or milkshakes made with almonds, cashews, and dates, which provide both calories and nutrients.

Include dishes like parathas with aloo (potato), paneer, or methi (fenugreek) along with a dollop of ghee. Have dal, rajma, or chole with rice and roti for a protein boost. Eating khichdi with added ghee and curd is a balanced option. Nuts and seeds like walnuts, peanuts, and flaxseeds make excellent snacks.

Consume winter vegetables like carrots, sweet potatoes, and leafy greens, which are packed with essential vitamins. Sweets like laddoos, halwa made with atta or besan, and jaggery help increase calorie intake. Stay active to convert extra calories into muscle mass with good exercise.

Also Read: Best Winter Fruits And Vegetables To Boost Your Health | ToneOp 

Dietitian’s Recommendation 

Weight gain requires patience and consistency. There is no magic pill to gain weight in a day. So, as a dietitian, I would recommend starting your weight gain journey slowly by increasing your intake persistently in small quantities rather than eating haphazardly once, which can result in unhealthy weight gain. To gain a healthy weight, include ghee-roasted nuts and smoothies as a snack in your mid-morning and evening meals to increase calorie intake instead of increasing the quantity. Walk for 30 minutes after a meal to boost digestion.

Dt. Akshata Gandevikar

The Final Say 

As we wrap up this delicious journey through winter's culinary delights, remember that gaining weight doesn't have to be a chore. With these nine Indian foods to help you gain weight in winter, you can indulge while nourishing your body. From the rich flavours of ladoos to the comforting warmth of pinni, each bite is a step towards that cosy winter body you’re aiming for. Our sample winter diet plan and handy tips are designed to keep you on track while enjoying every moment of this season.

So, gear up, embrace the chill, and let’s make this winter all about warmth, comfort, and tasty treats that support your weight gain goals. Happy munching!

FAQs

1. Does cold weather make you gain weight?

Yes, cold weather can contribute to weight gain as it often leads to decreased physical activity and increased cravings for comfort foods that are high in calories.

2. 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.

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

  
  

4. Which season is best for weight gain?

Winter is often considered the best season for weight gain due to the body's natural tendency to conserve energy and crave calorie-rich foods during colder months.

5. Does your body naturally gain weight in winter?

Absolutely, your body is more likely to gain weight in winter as hormonal changes and a preference for high-calorie foods can lead to increased fat storage during this season.

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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