Struggling to fill out your clothes or feeling constantly fatigued because of a low body weight? If you are wondering what can I take for fast weight gain, you aren’t alone. Many Indians find it harder to gain quality weight than to lose it, especially when balancing busy work schedules or managing health conditions like thyroid or PCOD.
What can I take for fast weight gain?
To gain weight quickly and safely, you should take calorie-dense, nutrient-rich foods like whole milk, bananas, nuts, and ghee. Focus on a “surplus diet” where you consume more calories than you burn. Incorporating natural supplements like Ashwagandha and high-protein snacks helps build muscle mass rather than just storing fat.
What can I take for fast weight gain safely?
Gaining weight is not just about eating “junk food.” If you rely on samosas and soft drinks, you might see the scale move, but you’ll likely develop “skinny fat” issues or metabolic problems. To gain weight healthily in an Indian household, you need to focus on complex carbohydrates and healthy fats.
I often tell my clients at Diet Dekho that the secret lies in your kitchen. Instead of looking for a magic pill, look at your plate. You need to increase your caloric intake by 300 to 500 calories per day for steady progress. If you are looking for what can I take for fast weight gain, the answer starts with calorie-dense liquids and solid whole foods.
Why is it so hard for some people to gain weight?
Some people have a very high basal metabolic rate (BMR), meaning their body burns fuel faster than others. Others might have underlying issues like hyperthyroidism or digestive sensitivities. In India, many of us also have long gaps between meals due to travel or work, which puts the body in a “catabolic” state where it starts burning muscle for energy.
How to gain 5 kg in 7 days safely: Is it possible?
When people ask how to gain 5 kg in 7 days safely, I have to be honest with them as a nutritionist. Gaining 5 kg of actual body tissue (muscle or healthy fat) in just one week is biologically nearly impossible. Most of that weight would be water retention. However, you can certainly jumpstart the process in 7 days by shifting your metabolism.
What you can achieve in a week is a boost in your energy levels and the beginning of muscle repair. By following a healthy weight gain diet for Indians, you can realistically aim for 0.5 kg to 1 kg of healthy weight per week. This ensures your heart and kidneys aren’t stressed by a sudden influx of calories.
The 7-day “Jumpstart” Routine
- Double your healthy fats: Add an extra spoon of ghee to every meal.
- Liquid Calories: Drink two large glasses of banana and date shakes daily.
- Strength Training: Even 20 minutes of bodyweight squats at home tells your body to use those calories for muscle, not just belly fat.
What are the best high calorie supplements for weight gain in India?
If you are struggling to eat large meals, you might ask, what can I take for fast weight gain in terms of supplements? In India, we have a mix of traditional Ayurvedic wisdom and modern nutrition.
High calorie supplements for weight gain in India don’t always have to be expensive imported tubs of “Mass Gainer.” Here are some effective options:
- Ashwagandha: This Ayurvedic herb helps manage cortisol (stress). High stress often prevents weight gain.
- Whey Protein: Excellent for busy professionals who can’t cook five meals a day.
- Sattu (Roasted Chickpea Flour): A traditional Indian “superfood” high in protein and calories.
- Nut Butters: Peanut or almond butter provides massive calories in just two tablespoons.
Which Indian foods help in quick weight gain?
Our traditional Indian diet is actually very well-suited for gaining weight if we tweak the portions. You don’t need fancy avocados or berries. What you need is the right combination of “Ghar ka Khana.”
Protein-Rich Staples
Paneer, dal, and sprouts are essentials. According to the Indian Council of Medical Research (ICMR), an average adult needs about 0.8g to 1g of protein per kg of body weight. For weight gain, we want to push that slightly higher to ensure we are building muscle.
Calorie-Dense Carbohydrates
Potatoes, sweet potatoes, and white rice are your best friends here. A classic meal of Rajma Chawal with a side of curd and a teaspoon of ghee is a perfect weight-gain meal. It provides the right mix of amino acids and glucose to fuel your cells.
Can I gain weight if I have PCOD, Diabetes, or Thyroid issues?
This is a question I get daily. If you have Thyroid (Hyperthyroidism), your body is like a racing engine; you need to “refuel” more often with small, frequent, calorie-dense snacks.
For those with Diabetes or PCOD, asking what can I take for fast weight gain requires a careful approach. You cannot just eat sugar. You need “low glycemic index” but high-calorie foods. Focus on:
- Full-fat Greek yogurt (Unsweetened)
- Walnuts and Almonds
- Paneer and Tofu
- Complex grains like Ragi and Jowar
These foods help you gain weight without causing a dangerous spike in your blood sugar or aggravating hormonal imbalances.
Homemade weight gain shakes for busy professionals
I know it’s hard to find time to cook elaborate meals when you’re rushing to the office or managing a household. Shakes are the ultimate “hack” for anyone wondering what can I take for fast weight gain on the go.
The “Diet Dekho” Power Shake
Mix these in a blender for an instant 600-calorie boost:
- 1 Large Banana
- 2 Tablespoons of Peanut Butter
- 1 Cup of Whole Milk (or Buffalo milk for higher fat)
- 3-4 Soaked Dates
- 1 Tablespoon of Oats
Drinking this every morning alongside your breakfast can significantly change your physique within a month. It’s much healthier than store-bought gainers that are often loaded with hidden sugars and maltodextrin.
What role does sleep and water play in weight gain?
It sounds counterintuitive, but you don’t grow while you’re eating or exercising; you grow while you’re sleeping. If you are constantly stressed and sleep-deprived, your body produces cortisol, which breaks down muscle tissue.
Aim for 7–9 hours of quality sleep. As for water, try not to drink it right before your meals. This fills up your stomach and makes you feel full before you’ve eaten enough calories. Instead, sip water 30 minutes after your meal to aid digestion.
A Sample Healthy Weight Gain Diet for Indians
Here is a simple structure you can follow. It uses everyday ingredients found in any Indian kitchen.
| Meal Time | What to Eat |
| Early Morning | 5 Soaked Almonds + 2 Walnuts + 1 Banana |
| Breakfast | 2 Paneer Parathas with Curd OR 3 Egg Omelet with Butter Toast |
| Mid-Morning | A glass of Lassi or a handful of roasted Makhana |
| Lunch | 2 Rotis + 1 bowl Rice + 1 bowl Dal + Sabzi + 1 tsp Ghee |
| Evening Snack | Sattu Drink or Peanut Butter Sandwich |
| Dinner | Rice/Roti + Chicken Curry or Paneer Gravy + Salad |
| Bedtime | Warm Milk with a pinch of Turmeric and Ashwagandha |
This plan focuses on what can I take for fast weight gain without feeling uncomfortably stuffed all day.
Common mistakes to avoid when trying to gain weight
The biggest mistake I see is “Dirty Bulking.” This is when people eat fried fast food every day. This leads to high cholesterol and visceral fat (fat around your organs), which is dangerous.
Another mistake is skipping breakfast. Your body has been fasting for 8 hours while you slept; it needs fuel immediately to stop it from burning your existing muscle. Even if you are a busy professional, a quick handful of nuts or a glass of milk is better than an empty stomach.
Summary of expert-backed insights for weight gain
Research from institutions like Harvard Health suggests that for healthy weight gain, the focus should be on “Nutrient Density.” This means choosing foods that pack a lot of vitamins and minerals along with their calories.
“Simply increasing calories isn’t enough; the quality of those calories determines whether you gain healthy muscle or inflammatory fat.” — Clinical Insight
When you ask what can I take for fast weight gain, always prioritize protein and healthy fats over processed sugars.
Frequently Asked Questions (FAQs)
1. What can I take for fast weight gain at home naturally?
The best natural options are bananas, whole milk, ghee, and nuts. Consuming a banana shake with honey and nuts twice a day is one of the fastest ways to increase your daily calorie count without using artificial supplements.
2. How can a skinny person gain weight in 7 days?
While you won’t gain 5 kg of muscle in a week, you can start the process by eating 5-6 small, frequent meals. Focus on high calorie supplements for weight gain in India like Sattu or Ashwagandha, and ensure you are in a calorie surplus every single day.
3. Is Ashwagandha good for weight gain?
Yes, Ashwagandha is an adaptogen that helps reduce stress. High stress leads to weight loss in many people. By balancing hormones and improving sleep quality, Ashwagandha indirectly supports healthy weight gain and muscle recovery.
4. Which fruit is best for weight gain?
Bananas, Mangoes, and Chikoos are the best for weight gain as they are higher in natural sugars and calories compared to watery fruits like watermelon or citrus.
Conclusion
Gaining weight is a marathon, not a sprint. While we all want to know what can I take for fast weight gain to see immediate results, the most sustainable changes happen through consistency. Start by adding small calorie “boosters” to your current meals—a little more ghee, an extra glass of milk, or a handful of peanuts.
I know it can be frustrating when you feel like you’re eating “a lot” but not seeing the scale move. Often, it’s just a matter of choosing more calorie-dense options rather than larger portions. Stay patient, keep your stress low, and your body will eventually respond.
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BOOK YOUR APPOINTMENTDisclaimer: This blog post was written to help you make healthier food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting if you have any concerns.