12 Effective Home Remedies to Gain Weight Naturally
Easy kitchen picks that deliver extra calories and nutrients for stronger muscles.
Struggling to gain weight can be just as challenging as losing it—especially if you desire a healthier, stronger body. Gaining weight should involve not only increasing your calorie intake but also ensuring nutrition, muscle growth, and overall wellness. This comprehensive guide covers 12 of the most effective home remedies and strategies, backed by nutrition experts, to help you reach your target weight safely and sustainably.
Key Takeaways
- Nuts, dried fruits, cheese, and other calorie-rich foods are excellent for weight gain.
- Eating smaller, frequent meals throughout the day can support healthy weight gain.
- Drinking fluids—except during meals—helps metabolism but shouldn’t replace solid calorie intake.
- Consult a healthcare professional before making dramatic dietary changes.
- Stress management is important—chronic stress can inhibit healthy weight gain.
1. Understand Your Body: Why It’s Hard to Gain Weight
Weight gain involves a balance between calorie intake, nutrition, and metabolic rate. Certain genetic traits, high metabolism, digestive disorders, chronic stress, or hormonal imbalances may contribute to difficulty gaining weight. Before trying home remedies, assess your health and consult a professional to rule out underlying conditions.
2. Plan Nutrient-Dense Meals
Instead of simply eating more, focus on nutrient-rich calorie sources that provide essential vitamins, minerals, and healthy fats. Aim for three main meals and 2–3 healthy snacks daily to consistently provide your body with energy and building blocks for growth.
- Sample foods: full-fat dairy, nut butters, granola, trail mix, avocados, and lean meats.
- Snacks: protein smoothies, Greek yogurt, dried fruits, cheese sticks, whole grain crackers and hummus.
3. Eat Plenty of Protein
Protein is essential for building muscle mass and supporting healthy weight gain, not just fat accumulation. Lean meats, dairy, eggs, legumes, nuts, and seeds are top sources. If you exercise intensely, consider adding whey protein powder.
- Recommended intake: 1.5–2.2 grams per kilogram of bodyweight.
- Protein sources: fatty fish, poultry, red meat, cottage cheese, tofu, pulses, whole grains.
4. Increase Healthy Carbohydrates
Carbohydrates supply energy and help fill calorie gaps. Prioritize complex carbs like whole grains, brown rice, potatoes, and starchy vegetables, complemented by simple carbs from fruits.
- Sample grains: quinoa, oats, barley, bread (whole wheat or multigrain).
- Root vegetables: potatoes, sweet potatoes, carrots.
5. Add Healthy Fats
Fats are calorie-dense and important for hormone balance. Choose monounsaturated and polyunsaturated fats over saturated or trans fats.
- Olive oil, canola oil, avocado, cheese, nuts, seeds, peanut butter, ghee, coconut oil.
What others are reading
6. Home Remedies for Weight Gain
Let’s explore nutritious, natural remedies you can prepare at home to support healthy weight gain:
1. Potatoes
Potatoes are an inexpensive, versatile source of starch and calories. Studies show regular consumption can lead to long-term weight gain. However, they have a high glycemic index; balance with protein or fiber sources.
- Try sweet potatoes for extra fiber.
- Recipe: Loaded baked potato—stuff with paneer (cottage cheese), shredded cheese, bell peppers, spring onion, salt, pepper, and cooked chicken or meat.
Enjoy potatoes in various forms, 2–3 times per week to supplement your calorie intake.
2. Nuts and Nut Butters
Nuts, such as almonds, cashews, walnuts, and peanuts, are packed with healthy fats, protein, and minerals. Eating a handful daily or using nut butter on toast or fruit is an easy way to increase calories.
- Blend nuts into smoothies for extra richness.
3. Dried Fruits
Dried fruits, including dates, figs, raisins, and apricots, are energy-dense and convenient snacks. Their sugars provide rapid calories, while fiber aids digestion.
- Add dried fruits to yogurt, cereals, or oatmeal.
4. Cheese and Full-Fat Dairy
Cheese and dairy products contain protein, fat, and calcium. Choose full-fat options for higher calories. Mix cheese into salads, pasta, or cooked veggies.
- Cottage cheese (paneer) is a versatile vegetarian protein.
5. Eggs
Whole eggs are rich in protein, fat, and choline. Scrambled, boiled, or as omelets, eggs support muscle growth and weight gain.
Include 1–2 eggs daily, unless otherwise advised by your doctor.
6. Protein Smoothies
Homemade smoothies can pack in calories, nutrients, and hydration. Use milk or yogurt as base, add fruits, nut butter, honey, oats, and whey protein.
Drink between meals or as a post-workout snack.
7. Red Meat and Poultry
Lean cuts of beef, lamb, and chicken deliver protein, iron, and B vitamins. Incorporate grilled, roasted, or stewed meats 2–3 times/week.
8. Whole Grains
Breads, crackers, rotis, and cereals from whole wheat, rye, or oats deliver sustained carbs and healthy calories. Avoid processed white grains or sugary cereals.
9. Pulses and Legumes
Lentils, chickpeas, beans, and peas are rich in protein and fiber, supporting muscle growth and digestive health. Prepare dals or bean salads with olive oil and vegetables.
10. Healthy Herbs: Fenugreek & Ginger
Fenugreek and ginger have been shown to aid digestion, stimulate appetite, and improve nutrient absorption.
- Drink fenugreek seed-infused water, or add grounded seeds in curries and breads.
- Eat ginger raw, as tea, or mixed in meals to boost appetite.
11. Butter and Ghee
Traditional fats like butter and ghee increase calorie intake while adding rich flavor to foods. Use sparingly on roti, rice, or vegetables.
12. Dark Chocolate
Dark chocolate (70% cocoa or higher) offers calories and antioxidants. Enjoy a small piece as dessert or snack.
7. Improve Physical Strength
Exercise is essential—not just for fitness, but to ensure weight gained is muscle, not fat. Strength training (weight lifting, pull-ups, bench presses, lunges, deadlifts) builds mass and overall body strength.
- Go to the gym 4–5 times per week.
- Focus on compound movements; minimize excessive cardio as it can burn extra calories critical for weight gain.
8. Hydration
While water is necessary for flushing toxins and preventing dehydration, drinking water before or during meals may suppress appetite and slow down calorie intake. Instead, hydrate between meals and consider electrolyte-rich drinks if you sweat excessively. Protein smoothies can help maintain hydration and calorie intake.
9. Manage Stress and Sleep
Chronic stress and poor sleep disrupt digestion, metabolism, and muscle recovery. Incorporate relaxation techniques, regular sleep schedules, deep breathing, and mindfulness activities to support overall health.
10. Monitor Your Progress
Track your weight, muscle growth, and energy levels weekly. Adjust meal plans and exercise routines if results slow. Use a journal or fitness app for accountability.
11. Consult with Experts
Always consult with a dietitian or doctor before making significant dietary changes, especially if you have medical conditions or extreme underweight. Personalized plans based on your health status are crucial for safe gains.
Sample Weight Gain Meal Plan
| Meal | Example |
|---|---|
| Breakfast | Oats with milk, nuts, banana, honey |
| Mid-Morning Snack | Peanut butter toast + fruit smoothie |
| Lunch | Baked potato with paneer & veggies + whole wheat roti |
| Afternoon Snack | Handful dried fruits, cheese cube |
| Dinner | Grilled chicken, brown rice, stewed beans |
| Bedtime Snack | Greek yogurt with dark chocolate shavings |
Foods & Ingredients to Prioritize
- Starchy vegetables: potatoes, yams, carrots
- Whole grains: oats, rice, breads
- Nuts and nut butters
- Full-fat dairy: milk, cheese, paneer, yogurt
- Eggs, poultry, red meat
- Legumes: lentils, beans, chickpeas
- Healthy oils: olive, coconut, canola, ghee
- Dried fruits
- Natural appetite enhancers: fenugreek, ginger
Foods to Limit or Avoid
- Refined sugars (sodas, sweets)—promote fat gain, not healthy muscle.
- Excessive processed foods with trans fats.
- Fried or greasy foods that may upset digestion.
- Caffeinated drinks before meals (can suppress appetite).
Frequently Asked Questions (FAQs)
Q: How quickly can I expect to gain weight with these home remedies?
A: Results vary based on metabolism, genetics, and adherence. Most people see steady progress in a few weeks, but sustainable muscle gain may take months.
Q: Are these remedies safe for everyone?
A: Generally, yes, but if you have allergies, digestive issues, or underlying health conditions, consult a healthcare professional before changing your diet.
Q: Can I eat potatoes every day for weight gain?
A: Potatoes are useful, but vary your starch sources for balanced nutrition. Enjoy potato-based meals 2–3 times weekly for best results.
Q: How much protein should an underweight person consume?
A: Experts recommend 1.5–2.2 grams per kilogram of body weight. Distribute intake throughout the day for optimal absorption.
Q: Will strength training make me bulky?
A: Strength training builds lean muscle, not excessive bulk. It helps shape your body, improve metabolism, and increase healthy weight.
Q: Should I drink water before or during meals?
A: No. Drinking water before or with meals may suppress appetite. Hydrate between meals and focus on liquid calories from smoothies.
Expert Tips for Sustainable Weight Gain
- Track calories but focus on nutrition, not just quantity.
- Use herbs like fenugreek or ginger to boost appetite naturally.
- Exercise primarily for strength, not cardio, unless directed by a trainer.
- Manage stress through meditation, yoga, hobbies, or breathing exercises.
- Get 7-9 hours of sleep nightly for best recovery and muscle growth.
- Seek professional advice if you stagnate or feel unwell.
Conclusion
With patience, balanced nutrition, effective home remedies, and consistent strength training, healthy weight gain is achievable. Customize your strategy and consult experts as needed—your journey to a stronger, healthier you starts at home.
References
- https://www.stylecraze.com/articles/amazing-home-remedies-for-weight-gain/
- https://www.articlesfactory.com/articles/fitness/how-to-gain-weight-naturally-through-home-remedies.html
- https://www.stylecraze.com/articles/health-and-wellness/weight-gain/
- https://www.youtube.com/watch?v=SwDE0giOxNs
- https://www.momjunction.com
- https://www.youtube.com/stylecraze
Similar Articles
Read full bio of medha deb
