Are you too skinny or underweight?

Re-shape your body with these tasty foods and increase your weight and curves naturally.  

Suggested home remedies for gaining weight.

Please make sure to avoid any food or ingredients you are allergic or intolerant to, discussed in this video!

You need extra calories to help give your body the fuel it needs to increase its size.

Eating more calories particularly proteins, is the secret behind gaining weight.

Proteins are the building blocks of tissues and build lean muscles.

• Increase your portion size and focus on foods that are higher in calories like proteins, carbohydrates, and healthy fats.
• Eat 3 meals daily plus a snack or two.
• Plant based proteins are great since they boost oestrogen levels which help trigger fat storage and enhance your curves, especially in women.
• Other proteins sources may include fish, tuna, eggs, milk, dairy products, chicken, nuts, legumes, cottage cheese and lean red meat etc.

Protein Bar Cereals can offer vitamins and minerals in a more convenient form.

Favoured bars that contain whole grains, nuts, seeds and dried fruits. You can also combine cereal bars with other protein sources, such as natural yogurt, boiled eggs, cold cuts of meat or a protein shake etc.

Red meat probably one of the best foods available – a crucial muscle-building nutrient for gaining weight. Both lean and fatty meats are a great source of protein, though fatty meat provides more calories!

Chicken and turkey are considered as white meat.

Generally, for weight loss, de-skinned chicken is recommended. However, since the goal here is to gain weight – eat chicken with the skin.

Drink Plenty of Homemade Protein Smoothies since commercial varieties are full of sugar and additives!

The protein content of whole milk makes it a good choice to quickly gain weight, build muscle and bone mass.

Whole milk is rich in fat, carbohydrates, proteins, natural sugars, many minerals.

Opt Soymilk – If you are lactose intolerant.

Smoothies can be prepared by using various combinations comprising of fresh fruits of your choice such as bananas, cashews, mangos, soymilk, honey, strawberries, coconut water, nuts and butter etc.

Healthy Fats

Nuts like almonds, walnuts, cashews, pistachio, pecans, walnuts, sunflower, flax, sunflower, fenugreek and pumpkin seeds should be consumed regularly to gain weight.

Other sources are fish, extra virgin olive oil, coconut and peanut butter etc.

Full fat Cheese and butter are good dairy sources of calories, mono and polyunsaturated fats, proteins and many more essential nutrients.

100 gm cheese contains around 400 calories. Butter contains around 100 calories per tablespoon.

Whole Grains are healthy source of carbohydrates, that provide proteins for increasing muscle mass rather than just energy.

By eating carbs your body will start to store more fat and more muscle.

Include slow digesting carbs like seeded bread, pasta, quinoa, brown rice, whole wheat bread, waxy maize or corn bread, bagels, cereals, oats, beans, sweet potatoes and couscous etc.

Rice: A convenient source to help you gain weight. A cup of rice contains about 200 calories and is also a good source of carbohydrates.

Potatoes and Starches: Potatoes are the richest source of carbohydrates and complex sugars – highly recommended for underweight people.

Potato chips prepared in healthy oil or sandwiches containing potatoes should be eaten in between meals.

Granola is a mix of baked oats, puffed rice, nuts, honey, and brown sugar.

Rich in carbs, fats, proteins, calcium, magnesium, potassium, phosphorus, folate, and vitamins E, K, and A.

Eating granola for breakfast is a great way to start your day.

Fruit Juices made of grapes, mangos, strawberries, peaches, and pomegranates can be helpful to gain weight and are loaded with vitamins, minerals, and natural sugars.

Banana are one of the healthiest and nutrition-dense fruits to improve your overall health.

Banana contains around 90 calories. Have at least two bananas per day to gain weight.

Avocados: One avocado has more than 200 calories and are rich in heart-healthy, monounsaturated fatty acids, plus Vitamin K, potassium, and fibre.

Eating one avocado a day can help gain about 6 pounds in a week.

Dried Fruit are rich sources of fibre, high content value of vitamins and minerals, which are convenient to eat, tastes great and necessary for overall health and building muscles.

They can help calories surplus that is required to gain weight.

Dried fruit such as pineapples, cranberries, cherries, bananas or apples etc. can be eaten as snacks throughout the day.

Dark Chocolate is a good alternative to milk chocolate that helps to gain weight.

Make sure to select chocolate that has a cacao content of at least 70 percent.

Whole Eggs are one of the healthiest muscle-building foods. They provide a great combination of high-quality proteins and healthy fats.

Its most nutrients are contained in the yolk!

Have at least 2 eggs every day.

Pasta and noodles can provide a calorically dense and carbohydrate-rich path to healthy weight gain.

Avoid bleached pastas and opt those made with whole grains.

Kidney Beans, Lentils, Chickpeas and Mungs etc. Beans are rich in protein, which help you build muscle.

Ice Cream is a soul satisfying milk product and can lead to rapid weight gain when consumed regularly.

Mayonnaise: This yummy food is perfect to gain weight. Eat it as a dip, spread, or as a salad dressing.

Wheat Germ can lead to weight gain as it is rich in fat, carbs, fibre, protein, iron, magnesium, and vit B6 and C.

Focus on vegetables rich in antioxidants, such as broccoli, spinach, kale etc.

Custard Apple is an herb that is suitable for weight gain.

It is known for having a cooling impact and brings down the heat in no time. It increases the chances of weight gain and counteracts anorexia.

Full-Fat Yogurt is a great food to gain weight and muscle mass.

Combine 1–2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola, berries or coconut flakes.

Avoid flavoured ones as they often contain added sugars.

Chocolate peanut butter pudding:

Mix 1 to 2 cups of yogurt with 100% cocoa powder, peanut butter and a sweetener such as stevia.

You can also add a scoop of whey protein for additional benefit.

Top suggested Weight Gain Dietary Supplements

Speak to your doctor, before taking – as all supplements are not always safe!

Fish is loaded with proteins and various minerals also “good fats” omega 3 and 6 fatty acids, that have many potential health-promoting properties.

Fish oil also has anti-inflammatory effects and can help with cancer induced weight loss.

Chamomile is famous for its appetite increasing properties.

If you have been skinny and underweight all your life, use chamomile and its extracts. You are surely going to see the change.

Creatine supplies your body with a high energy precursor, by empowering the muscle contractions, it plays an important role in facilitating a high rate of muscle growth.

Leucine an amino acid that helps in the process of muscle repair and recovery. This supplement should be considered for gaining weight at a faster pace.

B Vitamins deficiency particularly Vitamin B1 might cause you to lose weight.

Vitamin B12 helps our bodies make red blood cells and supports protein and fat metabolism.

B12 is extremely important for those wanting to gain weight and muscle mass.

When combined with Vitamin D, calcium is a mineral that has significant weight-gaining benefits.

Adequate levels of vitamin D can improve muscle function and performance.

Its deficiency may lead to muscle weakness.

Iron supplements can help you gain weight specially you are anaemic too.

It plays an important role in transferring oxygen to the cells of your body.

Finally, Avoid adding calories with unhealthy foods like sweets, fried foods, fast food and junk food.

Take every food discussed, in moderation as excess may lead to further complications.

For your particular health problem(s), or to change your medications it is strongly suggested to avoid self-medication and consult your GP / health provider or Mind & Body Holistic Health Clinic.

You may also book your one-to-one consultation with one of our practitioners for your tailor-made remedies as per your causative factors, peculiar signs & symptoms etc.  

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