Vajan Badhane Ke Liye 20 Best Indian Foods

- June 03, 2025

Vajan Badhane Ke Liye Kya Khayein – 20 High Calorie Foods

High calorie Indian foods like ghee, nuts, roti, rice, dal, paneer, mangoes, bananas arranged beautifully

Introduction: Kyu Zaroori Hai Healthy Weight Gain?

Namaste dosto! Aksar hum weight loss ki baatein sunte hain, lekin kya aap jaante hain ki bahut se logon ke liye healthy weight gain karna bhi utna hi zaroori aur challenging ho sakta hai? Dubla-patlapan ya underweight hona sirf personality ko hi nahi, balki overall health ko bhi negatively affect kar sakta hai. Kam vajan se immunity kamzor ho sakti hai, thakaan mehsoos ho sakti hai, aur kai health problems ka risk bhi badh jaata hai.

Lekin tension ki koi baat nahi! Agar aap bhi unme se hain jo healthy tarike se vajan badhana chahte hain, toh aap bilkul sahi jagah par aaye hain. Weight gain ka matlab yeh bilkul nahi hai ki aap kuch bhi unhealthy khana shuru kar dein. Sahi approach hai nutritious aur high calorie Indian foods ko apni diet mein shamil karna. Is article mein hum aapko batayenge 20 aise zabardast Indian foods ke baare mein jo na sirf calorie-dense hain, balki poshtik bhi hain aur aapko healthy tarike se vajan badhane mein madad karenge. Hum aapko Hinglish mein poori jaankari denge – in foods ke fayde, unhe kaise khayein, unki approximate calories, aur kuch khaas tips bhi. Saath hi, hum ek real-life inspired story aur aapke sawalon ke jawab (FAQs) bhi share karenge. Toh chaliye, shuru karte hain healthy weight gain ka yeh mazedaar safar!

Ek Safar: Rohan ki Weight Gain Kahani

"Fit Indian man doing push-ups on a peaceful home balcony during sunrise, wearing gym shorts, surrounded by warm golden light – representing a healthy morning workout routine and active lifestyle."

College ke din the, aur main, Rohan, hamesha se apne duble-patlepan se pareshan rehta tha. Dost mazak udate, "Hawa chalegi toh udd jayega!" aur kapde bhi fit nahi aate the. Confidence ki toh baat hi mat pucho, bilkul zero tha. Maine socha, bas bahut hua! Ab vajan badhana hai, lekin healthy tareeke se.

Shuru mein samajh nahi aaya kya karun. Internet par dekha toh ajeeb-ajeeb diet plans mile, jo follow karna mushkil tha. Phir maine ek nutritionist se salah li. Unhone samjhaya ki sirf junk food thusne se kuch nahi hoga, sehat aur kharab hogi. Healthy weight gain ke liye sahi Indian khaana zaroori hai jo calorie-dense ho aur nutritious bhi.

Unki salah par maine apni diet mein badlav kiye. Subah nashte mein doodh ke saath dher saare nuts aur kishmish lena shuru kiya. Kabhi-kabhi aloo ya paneer ka paratha ghee laga kar khata. Lunch mein roti, sabzi, dal ke saath ek katori dahi fix kar li. Shaam ko kele ka shake ya uble hue ande. Dinner mein bhi rice ya roti ke saath chicken ya fish curry (jab mann kare) ya phir bharpoor dal aur sabzi.

Maine ghee, full-fat milk, paneer, dahi, ande, chicken, fish, chawal, aloo, shakarkandi, dal, roti, kele, nuts, aur dried fruits jaise high-calorie foods ko apni diet ka hissa banaya. Shuru mein thoda ajeeb laga, zyada khana padta tha, lekin dheere-dheere aadat ho gayi.

Saath hi, maine halki exercise bhi shuru ki, jaise push-ups, squats aur thodi running. Nutritionist ne kaha tha ki sirf khane se fat badhega, muscle gain ke liye exercise zaroori hai.

Kuch mahino mein hi fark dikhne laga. Mera vajan badhne laga, gaal bhar gaye, aur main pehle se zyada energetic feel karne laga. Purane kapde tight hone lage, aur naye kapde lene pade! Sabse badi baat, mera confidence wapas aa gaya. Ab dost mazak nahi udate, balki poochte hain, "Yaar, kya kha raha hai aajkal?"

Mera safar aasan nahi tha, lekin sahi guidance aur consistent efforts se maine apna goal achieve kiya. Agar aap bhi vajan badhana chahte hain, toh yaad rakhein, sahi Indian khaana aur thodi mehnat se sab mumkin hai! Himmat mat haro, bas shuru ho jao!

Top 20 High Calorie Indian Foods for Healthy Weight Gain

Niche diye gaye 20 foods aapki weight gain journey mein bahut madad kar sakte hain. Yaad rakhein, variety aur balance bahut important hai. Inhe apni daily diet mein samajhdari se shamil karein:

Indian thali with various high calorie foods like ghee, paneer, yogurt, eggs, chicken, fish, rice, potatoes, lentils, fruits, nuts

1. Ghee (Clarified Butter)

Ghee hamare Indian cuisine ka ek essential part hai aur weight gain ke liye ek zabardast food hai. Ek tablespoon ghee mein lagbhag 120 calories hoti hain. Yeh energy provide karta hai, healthy fats se bhara hota hai, aur digestion mein bhi madad karta hai (moderate amount mein). Aap ise roti par lagakar, rice mein milakar, ya cooking mein use kar sakte hain.

Amazon par Desi Ghee khareedein

2. Full-Fat Milk (Doodh)

Full-fat milk ek complete food hai jo protein, calcium, aur healthy fats se bhara hota hai. Ek cup (240ml) full-fat milk mein lagbhag 150 calories hoti hain. Aap ise directly pi sakte hain, ya phir milkshakes bana sakte hain (banana, nuts, dates ke saath), ya oatmeal ya kheer mein add kar sakte hain.

Amazon par Full Cream Milk Powder khareedein

3. Paneer (Indian Cottage Cheese) Paneer protein aur calcium ka excellent source hai. 100 gram paneer mein lagbhag 260-300 calories hoti hain. Aap ise paneer bhurji, paneer curry, salads mein, paneer paratha, ya grilled paneer ke roop mein kha sakte hain. Vegetarians ke liye yeh protein ka ek zabardast source hai.

Amazon par Paneer tikka khareedein

4. Full-Fat Yogurt (Dahi)

Dahi na sirf protein aur calcium ka accha source hai, balki gut health ke liye bhi bahut beneficial hai. 100 gram full-fat dahi mein lagbhag 100-120 calories hoti hain. Aap ise plain kha sakte hain, lassi ya smoothies bana sakte hain, fruits aur nuts add kar sakte hain, ya raita bana sakte hain.

Amazon par Fresh Dahi khareedein

5. Eggs (Ande)

Eggs protein ka ek complete source hain aur weight gain ke liye bahut effective hain. Ek bade ande mein lagbhag 70-80 calories hoti hain. Inhe boiled, scrambled, omelette, egg curry ke roop mein, ya sandwiches mein add karke kha sakte hain. Eggs mein Vitamin D aur B12 bhi hota hai.

Amazon par Fresh Eggs khareedein

6. Chicken (Murgh)

Chicken lean protein ka excellent source hai jo muscle building mein madad karta hai. 100 gram cooked chicken breast mein lagbhag 165-200 calories hoti hain (cut aur preparation ke hisab se vary kar sakti hain). Aap ise chicken curry, grilled chicken, tandoori chicken, ya chicken biryani (calorie-dense) ke roop mein kha sakte hain.

Amazon par Chicken fry masala khareedein

7. Fatty Fish (Machli - e.g., Salmon, Rohu, Katla, Surmai)

Fatty fish protein aur Omega-3 fatty acids ka rich source hai, jo heart aur brain health ke liye beneficial hai. 100 gram fish mein lagbhag 200-250 calories hoti hain (fish type ke hisab se). Aap ise fish curry, grilled fish, baked fish, ya fish fry (increases calories) ke roop mein kha sakte hain.

Amazon par Fresh Fish khareedein

8. Red Meat (Mutton/Goat Meat)

Red meat protein, iron, aur Vitamin B12 ka high source hai. 100 gram cooked mutton mein lagbhag 250-300 calories hoti hain (cut ke hisab se). Aap ise mutton curry, biryani, kebabs ke roop mein kha sakte hain (saturated fat ki wajah se moderate consumption recommended hai).

Amazon par Fresh Mutton khareedein

9. Rice (Chawal - especially White Rice)

Rice easily digestible carbohydrates ka source hai jo energy provide karta hai. Ek cup cooked rice mein lagbhag 200 calories hoti hain. Aap ise dal, sabzi, curries ke saath kha sakte hain; ya pulao ya biryani (adds calories) bana sakte hain.

Amazon par Rice khareedein

10. Potatoes (Aloo)

Potatoes carbohydrates, potassium, aur Vitamin C ka good source hain. Ek medium potato mein lagbhag 150-160 calories hoti hain. Aap inhe aloo sabzi, aloo paratha, mashed potatoes ke roop mein, ya curries ya biryani mein add karke kha sakte hain.

Amazon par Potatoes flakes khareedein

11. Sweet Potatoes (Shakarkandi)

Sweet potatoes complex carbohydrates, fiber, aur Vitamin A ka accha source hain. 100 gram sweet potato mein lagbhag 90-100 calories hoti hain. Aap inhe boiled, roasted, baked, ya sweet potato chaat ke roop mein kha sakte hain.

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12. Lentils & Pulses (Dal, Rajma, Chana, etc.)

Lentils aur pulses plant-based protein, fiber, aur complex carbohydrates ka excellent source hain. Ek cup cooked lentils/beans mein lagbhag 230-250 calories hoti hain. Aap inhe dal makhani, rajma chawal, chana masala, lentil soups ke roop mein kha sakte hain.

Amazon par Dals & Pulses khareedein

13. Whole Wheat Roti/Chapati (with Ghee)

Whole wheat roti carbohydrates aur fiber (whole wheat se) provide karti hai. Ek roti with ghee mein lagbhag 120-150 calories hoti hain. Yeh meals ka staple hai, aur ghee generously apply karke calories badha sakte hain.

Amazon par Whole Wheat Atta khareedein

14. Bananas (Kele)

Bananas carbs se quick energy provide karte hain aur potassium se bhare hote hain. Ek medium banana mein lagbhag 105-120 calories hoti hain. Aap inhe snack ke roop mein kha sakte hain, milkshakes ya smoothies mein add kar sakte hain, ya banana bread bana sakte hain.

Amazon par banana powder khareedein

15. Mangoes (Aam - seasonal)

Mangoes vitamins A aur C, aur natural sugars se bhare hote hain jo energy provide karte hain. Ek medium mango mein lagbhag 100-150 calories hoti hain. Aap inhe fresh kha sakte hain, mango shakes, mango lassi bana sakte hain, ya desserts mein add kar sakte hain.

Amazon par aam toffee khareedein

16. Avocado (Makhanphal)

Avocado healthy monounsaturated fats, fiber, aur vitamins se bhara hota hai. 100 gram avocado mein lagbhag 160 calories hoti hain. Aap ise toast par spread karke, salads ya smoothies mein add karke, ya guacamole banakar kha sakte hain.

Amazon par avocado makhanphal khareedein

17. Nuts (Badam, Akhrot, Kaju, Pista)

Nuts calorie-dense hote hain aur healthy fats, protein, fiber, aur micronutrients se bhare hote hain. 100 gram mixed nuts mein lagbhag 600 calories hoti hain. Aap inhe snack ke roop mein kha sakte hain, oatmeal, yogurt, shakes, desserts mein add kar sakte hain.

Amazon par Nuts & Seeds khareedein

18. Nut Butters (e.g., Peanut Butter, Almond Butter)

Nut butters very calorie-dense hote hain, aur protein aur healthy fats ka good source hain. 2 tablespoons mein lagbhag 190-200 calories hoti hain. Aap inhe toast ya roti par spread karke, smoothies mein add karke, ya fruits ke saath kha sakte hain.

Amazon par Nut Butters khareedein

19. Dried Fruits (Kishmish, Khajoor, Anjeer)

Dried fruits calories, natural sugars, fiber, aur micronutrients ka concentrated source hain. 100 gram dried fruits mein lagbhag 300-350 calories hoti hain (varies). Aap inhe snack ke roop mein kha sakte hain, milk, oatmeal, trail mixes, laddoos mein add kar sakte hain.

Amazon par Dried Fruits khareedein

20. Seeds (Chia, Flax/Alsi, Pumpkin/Kaddu ke Beej, Sunflower/Surajmukhi)

Seeds healthy fats, fiber, protein, aur minerals se bhare hote hain. 100 gram seeds mein lagbhag 550-600 calories hoti hain (varies). Aap inhe salads, yogurt, oatmeal par sprinkle kar sakte hain; smoothies ya baked goods mein add kar sakte hain.

Amazon par Nuts & Seeds khareedein

Vajan Badhane Ke Liye Kuch Khaas Tips

Sirf high-calorie foods khana hi kaafi nahi hai. Healthy weight gain ke liye yeh tips bhi follow karein:

1. Frequency Badhayein: Din mein 3 bade meals ke bajaye, 5-6 chhote meals lein. Isse aapko consistently calories milti rahengi aur ek baar mein bahut zyada khane ka pressure bhi nahi hoga.

2. Liquid Calories: Solid food ke saath liquid calories bhi lein, jaise milkshakes, smoothies, fruit juices. Ye easily digest hote hain aur extra calories provide karte hain.

3. Exercise Karein: Sirf khane se fat badhega. Muscle mass gain karne ke liye strength training zaroori hai. Push-ups, squats, lunges jaise basic exercises se shuruat karein.

4. Consistency Rakhein: Weight gain ek din mein nahi hota. Consistent rehna zaroori hai. Apni diet plan ko at least 3-4 months tak follow karein.

5. Calorie Tracking: Shuru mein apni daily calorie intake track karein taaki aap samajh sakein ki kitna kha rahe hain aur kitna aur khane ki zaroorat hai.

6. Stress Kam Karein: Stress se appetite kam ho sakti hai aur metabolism disturb ho sakta hai. Meditation, yoga, ya koi bhi relaxing activity try karein.

7. Adequate Sleep: 7-8 ghante ki proper sleep lein. Sleep ke dauraan hi body repair hoti hai aur muscle growth hoti hai.

Aksar Puche Jane Wale Sawal (FAQs)

Q1: Kya sirf high-calorie food khane se vajan badh jayega?: Sirf high-calorie food khana kaafi nahi hai, aur sirf junk food khane se unhealthy weight gain hoga. Healthy vajan badhane ke liye nutritious high-calorie foods (jaise humne article mein bataye hain) ko balanced diet mein shamil karna zaroori hai. Saath hi, regular exercise, khaas kar strength training, muscle mass badhane mein madad karti hai, jisse healthy weight gain hota hai.
Q2: Vajan badhane mein kitna time lagta hai?: Yeh har insaan ke metabolism, diet, exercise routine, aur overall health par depend karta hai. Koi fix time nahi hai. Consistency important hai. Agar aap consistently balanced high-calorie diet le rahe hain aur exercise kar rahe hain, toh kuch hafton ya mahino mein aapko results dikhne shuru ho sakte hain. Patience rakhein aur process ko follow karein.
Q3: Kya vajan badhane ke liye exercise karna zaroori hai?: Haanji! Exercise, khaas taur par strength training (jaise weight lifting, bodyweight exercises), bahut zaroori hai. Bina exercise ke agar aap sirf calorie intake badhate hain, toh zyada tar fat gain hoga. Exercise se muscle mass build hota hai, jo aapko strong banata hai aur healthy tarike se vajan badhane mein madad karta hai.
Q4: Kya in high-calorie foods ke koi side effects ho sakte hain?: Agar aap balanced tarike se nutritious high-calorie foods kha rahe hain, toh side effects ke chances kam hain. Lekin, agar aap bahut zyada processed food, unhealthy fats, ya sugar le rahe hain, toh digestion problems, cholesterol badhna, ya dusri health issues ho sakti hain. Hamesha santulit matra mein khayein aur apni body ki sunein. Agar koi dikkat lage toh doctor ya nutritionist se salah lein.
Q5: Main vegetarian hoon, mere liye vajan badhane ke best options kya hain?: Vegetarians ke liye bhi bahut saare high-calorie options hain! Aap full-fat dairy products (doodh, dahi, paneer, ghee), nuts aur seeds (badam, akhrot, kaju, chia seeds, flax seeds), nut butters, legumes (dal, rajma, chana), potatoes, sweet potatoes, rice, roti, bananas, mangoes, aur avocado apni diet mein shamil kar sakte hain. Ye sabhi nutritious hain aur weight gain mein madad karte hain.
Q6: Din mein kitni baar khana chahiye vajan badhane ke liye?: Sirf 3 bade meals ke bajaye, din mein 5-6 chhote, frequent meals lena weight gain ke liye faydemand ho sakta hai. Isse aapko consistently calorie milti rehti hai aur ek baar mein bahut zyada khane ka pressure bhi nahi rehta. Apne main meals ke beech mein healthy high-calorie snacks jaise nuts, fruits, yogurt, ya boiled eggs shamil karein.
Q7: Kya weight gain supplements lena zaroori hai?: Zyadatar logon ke liye, sirf balanced diet se hi healthy weight gain possible hai. Supplements ki zaroorat aam taur par nahi hoti. Agar aapko lagta hai ki aap diet se sufficient calories ya protein nahi le pa rahe hain, toh pehle doctor ya certified nutritionist se consult karein. Woh aapki zaroorat ke hisab se sahi salah de sakte hain. Bina salah ke koi bhi supplement na lein.
Q8: Patle log aasani se vajan kyu nahi badha paate?: Iske kai karan ho sakte hain, jaise high metabolism (body tezi se calorie burn karti hai), genetics, kam bhook lagna, ya koi underlying health condition. Sahi approach (nutritious high-calorie diet + strength training) aur consistency se patle log bhi healthy vajan badha sakte hain.

Conclusion: Apna Vajan Badhane Ka Safar Shuru Karein

Vajan badhana ek journey hai, ek din ka kaam nahi. Isme patience aur consistency ki zaroorat hoti hai. Humne aapko 20 high-calorie Indian foods ke baare mein bataya jo aapko healthy tarike se weight gain karne mein madad kar sakte hain. Yaad rakhein, sirf calories count nahi karte, balki nutrition bhi utna hi important hai.

Apni diet mein variety laayen, balanced meals khayein, aur regular exercise karein. Agar aap underweight hain ya koi health concerns hain, toh doctor ya nutritionist se consult karna best rahega. Unhealthy tarike se jaldi vajan badhane ki koshish na karein, kyunki isse long-term health problems ho sakte hain.

Rohan ki kahani se hum sabhi ko inspiration milti hai ki determination aur sahi approach se koi bhi goal achieve kiya ja sakta hai. Aap bhi apna weight gain journey shuru karein aur apne aap ko healthier, stronger, aur confident banayen!

Agar aapke koi sawal hain ya aap kuch share karna chahte hain, toh niche comments section mein zaroor batayein. Hum aapke feedback ka intezaar karenge!

Disclaimer: Yeh article sirf educational purposes ke liye hai. Kisi bhi diet plan ko follow karne se pehle doctor ya nutritionist se consult karein, khaas kar agar aapko koi existing health condition hai.

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