The word ‘diet’ comes from the Greek word ‘diaita’ which means ‘a way of life’.
So, what I actually wanted you to understand is that the word ‘diet’ is not just related to food and nutrition as we understand it (especially, in today’s age). It is the way of life i.e., the amount of exercise you do, the amount of sleep you have, and much more.
Let’s talk about the diet for weight gain in a wholesome way, and also bust the myths that many of us seem to be victims of.
- Myth – to gain weight, I have to eat more of pizza ,burger, cakes ….and the list goes on (of so many processed foods).
- Fact – So, to all those who have been thinking this way, and who are habituated to this diet or lifestyle – I say it’s not an advisable way (of life and habits) to gain weight.
Why?
Just because you are lean doesn’t mean you can eat all the processed foods to gain weight. We all know it is unhealthy for anyone to be doing that. Whether you want to lose weight or gain it, processed/canned foods contribute to the detriment of one’s health.
Advice
Here is a piece of advice to all those who are already habituated to this diet or lifestyle (in order to gain weight):
Take a simple challenge – the ‘no-sugar-challenge‘
You would never know that you are addicted to sugar until you accept the no-sugar-challenge, and try to stick to it religiously.
Further, did you know that there are almost more than different 50 names given to sugar?
Wondering why so many names?
Well….because many of us know that sugar is not a healthy ingredient, so companies have to change the names to fool us.
For example – ‘ORGANIC COCONUT SUGAR’. When we see the words ‘organic’ and ‘coconut’ in the name of a product, we assume that it is healthy but it is still ‘SUGAR’ – the processed one. You have to be ever-vigilant of such practices.
Therefore, by taking up the no-sugar-challenge, you can avoid almost all the unhealthy junk (food) you have been enslaved by. There could be a craving for sugar when you begin the challenge, and you may even have symptoms like headache, fatigue, etc., but eventually, but you get used to it and the cravings also subside – especially after you have come to know that most of the packaged foods contain sugar.
Let’s get you right on to it:
Start with this simple habit by taking up the no-sugar-challenge for just 30 days, then you increase it to 50 and 100 days and, finally, to forever-no-sugar.
Wait…there’s another myth that needs to be debunked:

- Myth – I have to eat a lot of protein to gain weight.
- Fact – No! Protein should not be your preference.
Why?
Proteins work as building blocks in our bodies. They help in building, growth, and repair of tissues. On the other hand, fat and carbohydrates are the main energy sources which our body utilizes to support our daily activities. So, when you focus only on protein and your food becomes deficient in carbohydrates and fat (i.e., calories), then protein has to work to provide the energy support needed for our daily activities. But then, this may lead to protein deficiency which can curtail the growth, building, and repair or recovery of your muscles. Consequently, it would be a failure of all your weight gain or muscle gain efforts.
- Advice
Have a balanced diet, and focus on calories instead of protein.
- Myth – I am lean, I don’t need to work out.
- Fact – Physical activity or exercise is a must for everyone to have good health.
Why?
Most people think that by exercising you shed weight. I say that’s not how you look at it. Rather, one should gun for a balance between food and exercise to gain weight healthily.
Strength training and resistance exercises will help in gaining weight. When (time) you have food has an equally major role to play if have to accrue the benefits.
- Pre-workout meal – A vegetable juice (250ml – half an hour before), nuts and seeds (10-15), and fruit work really good for you.
- Post-workout meal – You can have protein-rich food like a protein shake, eggs, or a whole-protein and carbs meal like roti with paneer within 1-2hrs after the workout.
- During workout – Hydration is required for most people during a workout. The quantity depends on the individual’s type and intensity of the workout.
If you workout for more than 2 hours, then you may also require electrolytes.
Food recommendations for weight gain could be like:
- Include calorie-rich foods that are nutritious too; such as sweet potato, potatoes, banana, and whole grains.
- Do not go for empty calories (beverages, carbonated drinks, energy drinks, etc.).
Try to add at least an additional 250kcals to your diet daily.
- Consider healthy fats too like nuts and seeds, milk, avocados, fish, and leafy vegetables which provide you with Omega 3 & 6 fatty acids that help in muscle growth and strengthening, and in getting rid of bad fats from your body.
- Add protein to your diet from foods like eggs, meat, sprouts, dals, paneer, soya.
- Increase the frequency of the meals to 6 — 3 main meals and 3 mini-meals (snacks).
There are many people who don’t like to eat. Yes, they exist – people who are not foodies. They eat just enough to survive. It would be practically impossible for them to have frequent meals or 5 meals a day in order to gain weight.
So, what can one do?
Advice 1
Mass-gainers are the best options for these people because they provide you with good amounts of calories.
There are many commercially available mass-gainers but preferring homemade will be the best option as we know about the ingredients used and – yes, of course, there will be NO SUGAR in the homemade mass-gainers.
A simple recipe for homemade mass-gainer shake –
Ingredients-
• Spinach- 50gm
• Oats- 60gm
• Peanut butter- 1tsp
• Yogurt- 100gm
• Banana- 1 no
• Water- a little.
Just blend them together to make a nutritious and delicious homemade mass-gainer shake. I suggest you add this mass-gainer shake to your diet, and you will see your weight increasing – healthily.
Advice 2
From my personal research, I found that by following the no-sugar-challenge, initially, you crave more for food and then you go to only healthy food as you now know that most of the unhealthy food has sugar in it.
Follow these tips and advice to healthily achieve your weight gain goals. This process may take time but it assures you of a healthy weight gain. Make sure you don’t increase your weight more than 4 kilos in a month as it may be unhealthy and temporary.
Thank you,
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Author
Dt. Niharika Katkam (M.Sc., Nutrition and Dietetics)
*Disclaimer: The diet plans, remedies, and other health-related suggestions published on this website are a collation of information on directions and advice from experts (dietitians and others) provided by the respective expert mentioned as the author of an article and, as such, are sourced from reliable and competent sources. However, both the experts themselves as well as the site owners/promoters request readers to consult their family doctor/physician before using the information on this site and also to exercise caution as necessary. By visiting this site and, by virtue of accessing any information from the site, site users indemnify, by default, the site owners/promoters, dietitians, experts, and affiliates, of any potential damage caused (in any form whatsoever).
It was so informative thank you for the home made mass gainer
Thanks alot i am sure it will help me 😍 i am going make a one month challenge and follow these tips😍👍💙