Struggling to gain weight despite eating a lot? Many individuals remain underweight due to fast metabolism, genetics, or improper dietary habits. If you’re a naturally skinny person trying to put on weight, you might feel frustrated when your efforts don’t show results. However, with the right strategy, consistency, and healthy choices, weight gain is not only possible but also sustainable.
The key to healthy weight gain is to consume more calories than you burn while ensuring that those calories come from nutrient-rich foods. Simply eating junk food can lead to unhealthy fat accumulation, whereas a balanced diet rich in proteins, healthy fats, and complex carbs helps in muscle growth and strength. Strength training plays a vital role in the process, allowing you to gain weight in the form of muscle rather than fat.In addition to diet and exercise, Ayurvedic weight gainer supplements can naturally enhance your journey. Products like SehatVati are formulated with powerful herbs like Ashwagandha, Shatavari, and Safed Musli, which help boost metabolism, improve digestion, and support muscle growth without side effects. By combining a calorie-dense diet, structured strength training, and the right supplements, you can transform from a skinny to a fit and healthy physique in a safe and sustainable way. Stay consistent, track progress, and be patient—your journey to a healthier body starts now!
Why Do Some People Struggle to Gain Weight?
Before exploring solutions, it’s essential to understand why some people remain underweight despite eating enough food. One major reason is a fast metabolism, where the body burns calories quickly, making weight gain difficult. Genetics also play a role, as some individuals naturally have a lean body type. Additionally, poor dietary choices—such as consuming low-calorie or nutrient-deficient foods—can prevent proper weight gain. High activity levels, excessive exercise, or underlying medical conditions like hyperthyroidism or digestive disorders can further hinder progress. Identifying the root cause is key to finding an effective weight gain strategy.
1. Fast Metabolism
A fast metabolism means the body burns calories at a higher rate, making it challenging to gain weight. People with a high metabolic rate process food quickly, preventing excess calories from being stored as fat or muscle. This can make it difficult for naturally skinny individuals to put on weight, even with a high-calorie diet. To counter this, consuming calorie-dense foods and following a structured weight gain plan is essential.
2. Poor Diet Choices
Making poor diet choices, such as eating low-calorie foods, skipping meals, or relying heavily on processed foods, can hinder healthy weight gain. These habits can lead to nutritional deficiencies, decreased energy levels, and an imbalanced metabolism. Skipping meals can also disrupt your body’s ability to regulate hunger and nutrient absorption. To support healthy weight gain, focus on nutrient-dense, whole foods and regular meals that provide the necessary calories and nutrients.
3. High Activity Levels
High activity levels or excessive exercise can make it challenging to gain weight because your body burns more calories. This increased calorie expenditure may outpace your intake, preventing you from creating a calorie surplus necessary for weight gain. To counteract this, it’s important to consume more nutrient-dense, calorie-rich foods and ensure you’re getting enough protein and healthy fats to support muscle growth and overall weight gain.
4. Genetics & Medical Issues
Genetics can play a significant role in determining body type, with some individuals naturally being thin. Additionally, medical conditions like hyperthyroidism, diabetes, or chronic stress can make it harder to gain weight by affecting metabolism or appetite. If you suspect an underlying health issue is impacting your ability to gain weight, it’s important to consult a doctor for proper diagnosis and guidance to address any medical concerns.
Step-by-Step Guide to Gain Weight for Skinny People
Step 1: Increase Your Calorie Intake
To gain weight, you need to consume more calories than you burn. This is called a caloric surplus.
- Find Your Caloric Needs: Use a calorie calculator to determine how many calories you need to maintain weight, then add 300–500 extra calories per day for slow weight gain or 700–1000 extra calories per day for faster results.
- Track Your Progress: Monitor your weight weekly and adjust calorie intake if needed.
- High-Calorie Foods for Weight Gain
Here’s a list of nutrient-dense, high-calorie foods from an Indian diet to help you gain weight fast:
Food | Calories (per 100g) | Benefits |
Bananas | 89 | Rich in carbs and potassium, helps boost energy |
Full-fat Milk | 150 | High in protein, calcium, and healthy fats |
Almonds | 579 | Good source of healthy fats, protein, and fiber |
Peanut Butter | 588 | High in protein, calories, and healthy fats |
Brown Rice | 111 | Complex carbs for sustained energy and fiber |
Chicken Breast | 165 | Lean protein for muscle growth and recovery |
Eggs | 155 | Rich in protein, healthy fats, and vitamins |
Paneer (Cottage Cheese) | 265 | High in protein and fat, aids muscle building |
Chapati (Whole Wheat) | 300 | A good source of carbohydrates and fiber |
Ghee | 900 | High in healthy fats, supports calorie intake |
Soya Chunks | 336 | Rich in plant protein, ideal for vegetarians |
Moong Dal (Green Gram) | 347 | Rich in protein and fiber, helps muscle growth |
Sweet Potatoes | 86 | High in complex carbohydrates and fiber |
Avocados | 160 | Packed with healthy fats, aids in muscle gain |
Mangoes (in season) | 60 | High in natural sugars and vitamins, gives energy |
Step 2: Follow a Weight Gain Diet Plan
Here’s a sample Indian diet plan to help you gain weight effectively:
- Morning (7:00 AM – 8:00 AM)
- 1 glass of full-fat milk with banana & soaked almonds
- 2 slices of whole-grain bread with peanut butter
- 1 small bowl of poha or upma with ghee
- Mid-Morning Snack (10:00 AM – 11:00 AM)
- 1 bowl of oats with honey and a handful of mixed nuts (almonds, cashews, walnuts)
- 1 glass of fresh fruit juice (such as mango or orange juice)
- Lunch (1:00 PM – 2:00 PM)
- 1 cup of brown rice or whole wheat chapati
- 1 bowl of dal (lentils) cooked with ghee
- 1 portion of grilled chicken, paneer, or tofu
- 1 bowl of mixed vegetables with ghee or butter
- Evening Snack (4:00 PM – 5:00 PM)
- Homemade weight gain shake (milk, banana, peanut butter, oats, and honey)
- Handful of mixed nuts (almonds, walnuts, cashews)
- Dinner (7:30 PM – 9:00 PM)
- Grilled fish or chicken or paneer
- Quinoa or roti with vegetables (spinach, bottle gourd, or other nutrient-dense veggies)
- 1 glass of warm milk with turmeric before bed
Step 3: Use Ayurvedic Weight Gainer Supplements
For those who struggle to gain weight naturally, Ayurvedic weight gainer supplements like SehatVati can be an effective and safe solution.
Why Choose SehatVati for Weight Gain?
- 100% Ayurvedic & Herbal – No harmful chemicals or additives
- Improves Digestion & Nutrient Absorption – Helps in better calorie intake
- Boosts Energy & Muscle Mass – Supports healthy weight gain naturally
SehatVati Ayurvedic weight gainer is a perfect blend of powerful herbs like:
- Ashwagandha – Enhances muscle growth
- Shatavari – Improves digestion and nutrient absorption
- Safed Musli – Boosts stamina and energy
- Vidarikand – Promotes natural weight gain
For best results, combine SehatVati with a high-calorie diet and strength training.
Step 4: Strength Training for Muscle Growth
Gaining weight isn’t just about eating more—it’s about building muscle instead of storing fat.
Best Exercises for Weight Gain
Strength Training (3–5 times per week):
- Squats
- Deadlifts
- Bench Press
- Pull-Ups
- Shoulder Press
Avoid Excessive Cardio:
- Reduce long cardio sessions like running and cycling
- Focus on short bursts of high-intensity training (HIIT)
Step 5: Fix Your Lifestyle Habits
A healthy lifestyle is essential for weight gain.
- Sleep Well: Aim for 7–9 hours of sleep per night for muscle recovery.
- Stay Hydrated: Drink at least 3 liters of water daily for digestion.
- Reduce Stress: Practice yoga, meditation, or deep breathing to reduce stress hormones that can impact weight gain.
By incorporating these foods and following this plan, you’ll be able to steadily increase your calorie intake while focusing on building lean muscle mass. The combination of a nutrient-rich Indian diet, strength training, and Ayurvedic support will ensure you see the desired results.
Common Mistakes to Avoid While Gaining Weight
Skipping Meals: Skipping meals can hinder weight gain by leaving your body without the necessary fuel. To support healthy weight gain, aim to eat every 3–4 hours. This ensures a steady intake of calories and nutrients, helping to maintain a caloric surplus for muscle growth and overall weight gain.
Relying on Junk Food: While junk food may provide empty calories, it lacks essential nutrients for healthy weight gain. Focus on nutrient-dense, high-calorie foods like lean proteins, whole grains, healthy fats, and fruits. These foods provide the necessary vitamins and minerals to support muscle growth, energy, and overall well-being.
Not Exercising: Exercise, particularly strength training, is essential for healthy weight gain. Without proper exercise, most of the weight gained will be in the form of fat. Strength training helps build lean muscle mass, supports metabolism, and ensures that the weight gained is muscle, not fat, leading to a healthier body composition.
Not Being Patient: Weight gain, like weight loss, takes time. It’s important to remain patient and consistent with your efforts. Monitor your progress regularly and make adjustments when necessary. Building muscle and gaining weight naturally is a gradual process, so stay focused and committed for the best results over time.
Conclusion
Gaining weight as a naturally skinny person is achievable with the right approach to diet, exercise, and lifestyle changes. If you’re looking to transform your body in a healthy way, start by focusing on consuming high-calorie foods for muscle growth. Incorporate nutrient-dense meals with healthy fats, lean proteins, and complex carbohydrates, such as nuts, avocados, whole grains, and lean meats. Aim to eat multiple meals a day, including snacks, to ensure a steady intake of calories.
Strength training is another key factor in your weight gain journey. Building muscle will not only help you gain weight but also improve your overall physique. Focus on compound exercises like squats, deadlifts, and bench presses to stimulate muscle growth. Consistency is crucial, so commit to a regular workout schedule. In addition, Ayurvedic weight gainer supplements like SehatVati can provide added support by improving digestion and boosting metabolism, helping your body absorb nutrients more efficiently. By combining a high-calorie diet, strength training, and Ayurvedic supplements, you’ll notice a healthy transformation in just a few months. Stay consistent with your efforts, eat well, and keep lifting weights—your results will come. Are you ready to begin your weight gain journey? Stay motivated and let your progress unfold!
