Desi Superfoods for Weight Gain – Natural Tareeke

 

Desi Superfoods for Weight Gain – Natural & Safe Tareeke

🧔 Meri kahani: duble patale se damdaar banne tak ka Safar

2 Saal pehle tak main bahut hi patla aur kamzor tha. Gym join karne ke baad bhi weight badhne ka naam hi nahi le raha tha. Har koi keh deta tha "Tere haath to lakdi jaise hain".

Tab meri daadi maa ne mujhe ek desi nuskha bataya – roj subah akhrot aur chhuhara dudh mein ubal kar peene Ka sath mein ghee aur safed musli bhi include kiya apne diet mein.

4 mahine mein hi 6 kilo weight badha. Muscles banne lage, aur sab kehne lage “bhai tu badal gaya!” Mujhe samajh aaya ki asli takat to desi superfoods mein hi chhupi hai – bas sahi time aur quantity chahiye.

Kya aap bhi underweight hone se pareshan hain? Kya aap healthy tareeke se weight gain karna chahte hain? Agar aapka jawab haan hai, to aap bilkul sahi jagah par hain. Is article mein hum aapko batayenge ki kaise aap desi superfoods ki madad se natural aur safe tareeke se apna weight badha sakte hain.

Weight gain karna weight loss se kahin zyada mushkil ho sakta hai, khaaskar jab aap healthy tareeke se weight gain karna chahte hain. Lekin chinta mat kijiye, hamari rich Indian cuisine mein aise kai superfoods hain jo aapko healthy weight gain mein madad kar sakte hain.

Yaad rakhein, sirf junk food khane se weight gain karna sehatmand nahi hota. Isse sirf fat mass badhta hai, na ki lean muscle. Isliye humein aise foods par focus karna chahiye jo nutrient-dense hon aur muscle building mein madad karen.

Weight Gain ke liye Desi Superfoods ka Mahatva

Bharat mein hum bhagyashali hain ki hamare paas kai aise traditional foods hain jo na sirf swadisht hain balki poshan se bharpur bhi hain. In desi superfoods mein proteins, healthy fats, complex carbohydrates, aur essential vitamins aur minerals ki bharmar hoti hai jo healthy weight gain ke liye zaruri hain.

Aiye jante hain ki kon se desi superfoods aapko weight gain mein madad kar sakte hain aur kaise inhe apne daily diet mein shamil kiya ja sakta hai.

Top 10 Desi Superfoods for Weight Gain

1. Ghee (Desi Clarified Butter)

Ghee hamare desi cuisine ka ek mahtvapurn hissa hai aur weight gain ke liye ek behtareen superfood hai. Nutritionist Rujuta Diwekar ke anusaar, ghee ek time-tested Indian superfood hai jo healthy fatty acids, vitamins A, E, K se bharpur hota hai.

Benefits:

• High in calories (1 tablespoon contains about 120 calories)
• Rich in healthy fats that support hormone production
• Improves digestion and nutrient absorption
• Boosts immunity and provides energy

How to Include: Roti par ghee lagakar, dal ya sabzi mein add karke, ya subah khali pet ek chamach ghee ka sevan karke.

Buy Organic Ghee 🧈 Desi Ghee ke health benefits – Ayurveda aur Science dono ke proof ke saath full guide yahaan milegi- Click link 

2. Paneer (Cottage Cheese)

Paneer protein ka ek excellent source hai aur weight gain ke liye bahut effective hai. Yeh calcium, potassium, aur magnesium jaise essential minerals se bhi bharpur hai.

Benefits:

• High in protein (100g contains about 18g protein)
• Good source of calcium for bone strength
• Contains conjugated linoleic acid that helps in muscle building
• Versatile ingredient that can be used in many recipes

How to Include: Paneer bhurji, paneer paratha, palak paneer, paneer tikka, ya fresh paneer ke tukde fruits ke saath.

Buy Fresh Paneer 🟨 🍽️ Paneer Roti se Weight Kaise Badhaye?- Click link 

👉 पढ़ें पूरी गाइड: https://fitstyletech.blogspot.com/2025/04/paneer-roti-weight-gain-tips.html

👉 पढ़ें पूरी गाइड: https://fitstyletech.blogspot.com/2025/04/paneer-roti-weight-gain-tips.html

👉 पढ़ें पूरी गाइड: https://fitstyletech.blogspot.com/2025/04/paneer-roti-weight-gain-tips.html

3. Dry Fruits and Nuts

Dry fruits aur nuts calories, proteins, aur healthy fats ke concentrated sources hain. Badam, akhrot, kaju, pista, aur kismish weight gain ke liye excellent options hain.

Benefits:

• Calorie-dense (100g mixed nuts provide around 600 calories)
• Rich in healthy fats, proteins, and fiber
• Contain essential minerals like magnesium, zinc, and selenium
• Provide sustained energy throughout the day

How to Include: Subah khali pet soaked almonds, milk ya smoothies mein nuts add karke, ya dry fruits and nuts ka mixture snack ke roop mein.

Buy Dry Fruits Mix

4. Coconut (Nariyal)

Nariyal ek versatile superfood hai jo naturally sweet hota hai aur calories se bharpur hota hai. Nariyal ka guda, nariyal ka doodh, aur nariyal ka pani - ye sab weight gain mein madad karte hain.

Benefits:

• Rich in medium-chain triglycerides (MCTs)
• High in calories and healthy fats
• Contains essential minerals like iron, selenium, and copper
• Supports immune function and provides quick energy

How to Include: Nariyal laddu, curries mein nariyal milk, smoothies mein nariyal ka guda, ya direct nariyal ke tukde kha sakte hain.

Buy Coconut Products

5. Homemade Laddus

Traditional Indian laddus jaise besan laddu, atta laddu, ya pinni protein, healthy fats, aur essential nutrients ka powerhouse hote hain. Ye festive treats sirf tasty hi nahi, balki weight gain ke liye bhi bahut effective hain.

Benefits:

• Calorie and nutrient-dense
• Combination of grains, ghee, nuts, and jaggery provides balanced nutrition
• Slow-releasing energy source
• Can be customized with various healthy ingredients

How to Include: Breakfast ke saath ya snack ke roop mein 1-2 laddus daily consume kar sakte hain.

Buy Ready-made Laddus

6. Full-Fat Dairy Products

Full-fat dairy products jaise doodh, dahi, lassi, aur chaas protein, calcium, aur healthy fats ke excellent sources hain. Ye muscle building aur overall weight gain mein madad karte hain.

Benefits:

• Rich in high-quality proteins and calcium
• Contains vitamin D, B12, and other essential nutrients
• Provides good calories through healthy fats
• Supports muscle recovery and growth

How to Include: Roz subah ek glass full-fat milk, breakfast ke saath dahi, ya snack ke roop mein lassi.

Buy Full-Fat Dairy Products

7. Starchy Foods and Complex Carbs

Sweet potatoes, corn, whole grain bread, oatmeal, brown rice, aur moong sprouts jaise starchy foods weight gain goals ko support karte hain. Ye carbohydrates, vitamins, minerals, fiber, aur antioxidants se bharpur hote hain.

Benefits:

• High in complex carbohydrates that provide sustained energy
• Support insulin release which aids in muscle repair
• Rich in fiber for better digestion
• Provide essential vitamins and minerals

How to Include: Brown rice with dal, sweet potato chaat, corn sabzi, ya oatmeal with nuts and honey.

Buy Brown Rice & Whole Grains

8. Peanut Butter

Peanut butter healthy fats, vitamin E, fiber, aur protein se bharpur hota hai. Yeh weight gain ke efforts ko support karta hai aur muscle mass build karne mein madad karta hai.

Benefits:

• High in calories (1 tablespoon offers 94 calories)
• Contains monounsaturated fatty acids and oleic acid
• Promotes good cholesterol levels
• Supports muscle building with 4g protein per tablespoon

How to Include: Whole grain bread par peanut butter, smoothies mein, ya fruits ke saath.

Buy Organic Peanut Butter   🥤 Banana aur peanut butter shake ki complete recipe aur muscle-building benefits – full guide yahaan milegi- Click link 

9. Legumes and Pulses (Dal)

Dals aur legumes vegetable proteins, dietary fiber, aur essential minerals jaise iron, potassium, aur manganese se bharpur hote hain. Ye muscle building aur healthy weight gain ke liye excellent hain.

Benefits:

• Rich in plant-based proteins
• High in complex carbohydrates
• Good source of dietary fiber
• Contain essential minerals and B vitamins

How to Include: Dal tadka, sambhar, cholar dal, ya dal palida ke roop mein.

Buy Organic Dal Variety

10. Bananas

Kele instant energy provide karte hain aur weight gain mein madad karte hain. Ye healthy carbohydrates, natural sugars, aur proteins se bharpur hote hain.

Benefits:

• Rich in carbohydrates and natural sugars
• Good source of potassium and vitamin B6
• Contains digestive enzymes that support nutrient absorption
• Mood booster and immunity enhancer

How to Include: Direct consumption, banana milkshake, banana with honey, ya banana pancakes.

Buy Banana Supplements

Weight Gain ke liye Ayurvedic Approach

Ayurveda mein weight gain ko balanced tareeke se address kiya jata hai. Ayurveda ke anusaar, underweight hona generally vata dosha ke imbalance ka result hota hai. Vata dosha ko balance karne ke liye, niche diye gaye Ayurvedic tips follow kiye ja sakte hain:

Ayurvedic Tips for Healthy Weight Gain:

1. Daily Routine (Dinacharya) Establish Karen: Consistent wake-up, meal, and sleep times rakhne se nervous system relax hota hai aur body nourishment receive karne ki ability improve hoti hai.
2. Warm Water Se Din Ki Shuruaat Karen: Subah khali pet 1-4 cups garam pani peene se toxins flush out hote hain aur digestion improve hota hai.
3. Mind Ko Shant Karen: Meditation, pranayama, aur yoga se stress kam hota hai aur nervous system calm hota hai, jo weight gain ke liye zaruri hai.
4. Vata-Pacifying Diet Follow Karen: Warm, oily, heavy, aur sweet foods vata dosha ko balance karte hain. Dry, cold, aur light foods se bachein.
5. Abhyanga (Self-Massage) Karen: Daily warm oil massage se circulation improve hota hai aur tissues nourish hote hain.
6. Ayurvedic Herbs Ka Sevan Karen: Ashwagandha, Shatavari, aur Chyawanprash jaise herbs weight gain mein madad karte hain.
7. Proper Rest Lein: Adequate sleep aur rest lena weight gain ke liye bahut zaruri hai.

Weight Gain ke liye Practical Diet Plan

Ek balanced diet plan follow karna weight gain ke liye bahut zaruri hai. Niche ek sample diet plan diya gaya hai jo aapko healthy tareeke se weight gain karne mein madad kar sakta hai:

Meal	Food Items	Benefits
Early Morning (6-7 AM)	1 glass warm water with honey + 2 soaked almonds + 2 walnuts	Detoxifies body, provides essential fats and nutrients
Breakfast (8-9 AM)	2 parathas with ghee + 1 glass full-fat milk with honey + 1 banana	Provides complex carbs, proteins, and healthy fats
Mid-Morning (11 AM)	1 bowl yogurt with mixed nuts and honey	Protein boost with probiotics and healthy fats
Lunch (1-2 PM)	1 cup rice + dal tadka + vegetable curry + 1 cup buttermilk	Complete meal with carbs, proteins, and vegetables
Evening Snack (4-5 PM)	1 homemade laddu + 1 glass milk or lassi	Energy boost with calorie-dense foods
Dinner (7-8 PM)	2 rotis with ghee + paneer curry + vegetable salad with olive oil	Balanced meal with proteins and healthy fats
Before Bed (9-10 PM)	1 glass warm milk with turmeric and a pinch of nutmeg	Promotes good sleep and provides overnight nourishment

Weight Gain ke liye Lifestyle Tips

Sirf diet hi nahi, balki overall lifestyle bhi weight gain mein important role play karta hai. Yahan kuch effective lifestyle tips diye gaye hain:

1. Strength Training Exercises Karen: Weight training se muscle mass build hota hai jo healthy weight gain ke liye zaruri hai. Week mein kam se kam 3 baar strength training exercises karen.
2. Overeating Se Bachein: Ek baar mein bahut zyada khane ke bajaye, din mein 5-6 chote meals lein.
3. Adequate Sleep Lein: Roz 7-8 ghante ki nind lein. Sleep ke dauraan hi body repair aur growth hoti hai.
4. Stress Manage Karen: Chronic stress weight gain mein baadha ban sakta hai. Meditation, deep breathing, ya yoga se stress manage karen.
5. Consistency Maintain Karen: Weight gain ek slow process hai. Patience rakhein aur consistency maintain karen.
6. Empty Calories Se Bachein: Junk food aur processed foods se sirf unhealthy weight gain hota hai. Nutrient-dense foods par focus karen.
7. Hydration Ka Dhyan Rakhein: Meals ke beech mein pani piyein, meals se just pehle nahi, taki aap zyada kha sakein.

Weight Gain ke liye Homemade Protein Smoothies

Homemade protein smoothies weight gain ke liye ek excellent option hain. Ye calorie-dense hote hain aur aapko essential nutrients provide karte hain. Yahan kuch easy recipes di gayi hain:

Banana Peanut Butter Smoothie

Ingredients:

• 2 ripe bananas
• 2 tablespoons peanut butter
• 1 cup full-fat milk
• 1 tablespoon honey
• 5-6 almonds (soaked and peeled)
• 1/2 teaspoon cinnamon powder

Method: Saare ingredients ko blender mein blend karein aur turant serve karein.

Avocado Coconut Smoothie

Ingredients:

• 1 ripe avocado
• 1/2 cup coconut milk
• 1/2 cup full-fat yogurt
• 1 tablespoon honey or jaggery
• 1 tablespoon chia seeds
• 1/4 teaspoon cardamom powder

Method: Saare ingredients ko blender mein blend karein aur turant serve karein.

Weight Gain ke Dauraan Dhyan Rakhne Yogya Baatein

Weight gain journey mein kuch important baaton ka dhyan rakhna zaruri hai:

• Weight gain ke liye patience aur consistency zaruri hai. Results overnight nahi aate.
• Har 2 hafton mein apna progress track karein - weight, measurements, aur energy levels.
• Agar 1 month ke baad bhi koi progress na ho, to apne diet plan aur calorie intake ko review karein.
• Agar aap bahut zyada underweight hain ya koi medical condition hai, to doctor se consult karein.
• Sirf weight gain par focus na karein, overall health aur wellness par bhi dhyan dein.
• Junk food se weight gain karna sehatmand nahi hai. Nutrient-dense foods par focus karein.

• ❓ Frequently Asked Questions (FAQs)

  1. Desi superfoods se kitne din mein weight gain hota hai?

  Agar aap sahi diet + rest follow karte ho, to 30-45 din mein noticeable farak dikhne lagta hai. Par patience aur consistency zaroori hai.

  2. Kya sirf desi superfoods se muscle ban sakte hain?

  Haan, agar aap weight training bhi kar rahe hain to shuddh desi foods jaise sattu, ghee, paneer aur nuts se muscle growth support hota hai.

  3. Ghee roz khana safe hai kya?

  Pure desi ghee ko moderate quantity mein lena bilkul safe hai. Yeh digestion improve karta hai aur joints ko majboot banata hai.

  4. Weight gain ke liye subah kya lena chahiye?

  Subah garam doodh ke saath banana + peanut butter, ya dry fruits shake lena best hota hai. Yeh high-calorie aur energy-packed hota hai.

  5. Vegetarians ke liye best superfoods kaun se hain?

  Vegetarians ke liye best desi options hain: sattu, mungfali, paneer, ghee, chana, makhana, safed muesli, and dry fruits.

Conclusion

Weight gain ek journey hai, ek destination nahi. Iske liye patience, consistency, aur right approach ki zarurat hoti hai. Desi superfoods, Ayurvedic principles, aur healthy lifestyle habits combine karke aap natural aur safe tareeke se weight gain kar sakte hain.

Yaad rakhein, har insaan ka body alag hota hai, isliye results bhi alag-alag ho sakte hain. Apne body ko sunein, uski zaruraton ko samjhein, aur accordingly apne diet aur lifestyle mein changes karein.

Agar aap in tips ko follow karenge, to na sirf aapka weight badhega, balki aapki overall health aur energy levels bhi improve honge. Healthy weight gain ke is safar mein aapko shubhkamnaye

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