TLDR;
This video provides a comprehensive guide on how to gain weight in a healthy way, focusing on dietary changes and exercise. It debunks common misconceptions about weight gain, such as the indiscriminate consumption of high-calorie foods and the necessity of mass gainers. The video emphasises the importance of combining specific foods, incorporating resistance training, and maintaining a healthy sleep schedule for effective and sustainable weight gain.
- Being underweight can be addressed with the right approach.
- Healthy weight gain involves specific food combinations and exercise.
- Ayurvedic principles can guide a healthy weight gain diet.
Introduction to How to gain weight fast and in healthy manner [0:00]
The video addresses the challenges faced by individuals who struggle to gain weight, similar to how others struggle with weight loss. It aims to provide solutions for those who are considered thin and wish to increase their weight. The video promises to explain why some people struggle to gain weight, what actions to take, whether to use weight gainers or protein powder, and shares five foods and food combinations that can aid in healthy weight gain, based on Ayurvedic principles. By the end of the video, viewers will receive a complete morning-to-night weight gain diet plan and information on a supplement to boost their weight gain journey, highlighting winter as the ideal season for weight gain due to increased digestive capabilities.
Why being underweight is better than being overweight? [1:40]
Being underweight is presented as preferable to being overweight due to the lower risk of health issues like diabetes, high blood pressure, cholesterol, and fatty liver. The video suggests that if someone is thin but healthy, active, and strong, there's no need to gain weight. However, if being skinny is a concern due to social perceptions or clothing fit, the video offers detailed advice, including foods, combinations, and supplements for healthy weight gain within 15 to 20 days.
Misleading advice for weight gain [2:23]
The video cautions against the common but misleading advice to "eat anything" for weight gain, explaining that this can lead to unbalanced fat accumulation. While increasing food intake is necessary, the source of extra calories is crucial for building a strong body rather than just a protruding belly. The consumption of foods made from maida, fried snacks, or refined sugary sweets is discouraged as it promotes unhealthy weight gain and increases the risk of diseases.
Should you take a mass gainer? [3:15]
The video critiques the common recommendation of mass gainers for those wanting to gain weight, questioning their ingredients. It reveals that a popular mass gainer's primary ingredient is maltodextrin (processed sugar), followed by skimmed milk powder, more sugar, artificial sweeteners, preservatives, and artificial chocolate flavour. The video argues that such products are not conducive to healthy weight gain and questions the wisdom of gaining weight at the expense of one's health. It points out the high sugar content and lack of fibre in mass gainers, deeming them an expensive and unhealthy way to increase calorie intake, potentially leading to a protruding belly. Instead, the video advocates for naturally high-calorie foods that provide real strength and sustainable weight gain, referencing Ayurvedic scriptures for beneficial foods and combinations.
Food 1 to gain weight fast [4:50]
Milk dalia is highlighted as an effective food for healthy weight gain. Unlike vegetable dalia, which is suitable for fat loss, combining grains with milk is considered ideal for weight gain according to Ayurveda. Various grains like wheat, barley, steel-cut oats, or millets can be used. The recipe involves roasting half a cup of dalia in ghee, then cooking it with half a litre of milk and a glass of water on low flame for 20-25 minutes, with optional additions like dry fruits and jaggery powder for sweetness. This breakfast option is not only delicious but also strengthens the body, providing around 600 calories. For those in hostels or without cooking facilities, an alternative is to soak rolled oats in hot milk with raisins, dates, and cashews, and cocoa powder for flavour, creating an oatmeal with over 700 calories. The combination of milk, grains, and dry fruits is emphasised for its effectiveness in healthy weight gain, particularly the combination of milk and grains like rice, milk dalia, or roti with milk.
Food 2 to gain weight fast [6:43]
The next food recommended for weight gain is the combination of dahi (curd) and aloo (potato). Potatoes are calorie-dense, and curd is heavy, making them a good weight-gain combination. The starch in potatoes combined with the proteins and fats in curd functions similarly to a mass gainer. The preparation involves adding two boiled and chopped potatoes (preferably with the skin) to a bowl of curd, seasoned with rock salt, black pepper, and bhuna jeera. Boiled peanuts can also be added for extra calories. This dish can be eaten as a side in breakfast or lunch or as a snack, providing approximately 400 to 500 calories.
Food 3 to gain weight fast [7:23]
Bananas are recommended for weight gain due to their heaviness and natural sweetness, with three bananas providing an extra 350 calories per day. However, bananas are more effective when combined with peanuts, a calorie-dense food high in fats and medium in protein. Together, they create a perfect weight-gain recipe. This combination can be consumed by eating two to three ripe bananas with a handful of peanuts or by making a homemade mass gainer shake. The shake recipe includes blending three ripe bananas with two spoons of peanut butter and one glass of water (without milk) for a creamy smoothie. This banana and peanut butter smoothie provides approximately 550 calories, 60g of carbohydrates, 10g of protein, and 16g of healthy fats, offering better results than commercial mass gainers. Milk is omitted from the shake because the combination of banana and milk is difficult to digest, and adding milk would make the shake too heavy. The shake is recommended 2-3 hours after lunch or as a breakfast option.
Do you need a protein powder to gain weight? [10:00]
The video addresses the need for protein powder, stating it's unnecessary unless engaging in intense workouts. Protein powder primarily aids in building new muscles, requiring rigorous weight training, and doesn't directly increase weight. For those not focused on bodybuilding, protein from dals, paneer, milk, curd, and lassi is sufficient. Paneer is highlighted as an excellent protein source for weight gain, with one serving of paneer sabzi providing 30-40g of protein, recommended 3-4 times a week. Dals, especially black urad dal, are also beneficial due to their carbohydrate and protein content. Black urad dal is considered the best in Ayurveda for muscle growth, providing strength and aiding body expansion, especially when consumed with butter or ghee, recommended 2-3 times a week. The video emphasises that the recommended foods for weight gain are heavy and dense, increasing body mass.
Do these exercises to gain weight fast [11:44]
The video stresses the importance of exercise for weight gain, highlighting that it helps to stimulate hunger for consuming extra calories and ensures that the food eaten contributes to building body mass. It advises against excessive cardio exercises like running, cycling, and jogging, which can lead to weight loss. Instead, resistance training exercises such as push-ups, pull-ups, squats, and lunges are recommended for increasing muscle mass. Starting with just 30 daily push-ups can be effective, with consistency being key. Weight training offers benefits like increased testosterone, enhanced hunger, strengthened digestion, and increased water intake, all of which are crucial for digesting heavy foods.
Do not ignore this [15:00]
The importance of healthy sleep, aiming for 7-8 hours of deep sleep by 11 PM, is emphasised for faster weight gain. The video stresses that staying awake all night will hinder results regardless of food intake. A full-day diet plan for weight gain is outlined, including milk dalia or paneer bhurji with plain paratha for breakfast, roti and rice together with legumes and curd/lassi for lunch, banana peanut butter smoothie or dry fruit and jaggery laddoos for evening snacks, and light roti sabzi or dal rice for dinner. Before sleeping, a glass of milk with ashwagandha is recommended. The video concludes by highlighting that noticeable changes will occur within 15 days with this approach.