How do I gain weight without any supplements - Fast, Safe, and Naturally


How do I gain weight without any supplements?

Short Introduction to Gaining Weight without Supplements 

However, all people are now behind the weight loss programs. But on the other side, many people are struggling with weight gain. To gain weight, people should increase their intake of foods that are rich in protein, carbohydrates, and healthy fats. 

So, you have to eat dried fruit, avocados, potatoes, oily fish, eggs, and dairy products. Increasing the consumption of nutrient-rich foods high in whole carbohydrates, healthy fats, and protein can help individuals who want to gain weight. By incorporating these items into their diet, people can effectively work towards their weight gain goals.

Adequate protein intake is also important for muscle growth and maintenance, and sources include salmon, eggs, protein shakes, and dairy products.

Eating nutritious foods that are very high in calories, which is the best way to gain weight. But It is also important to understand the reason why you are underweight. There are underweight is measured by a BMI (Body Mass Index) of less than 18.5.

If you want to gain weight healthily with nutrition-dense foods and dairy foods then be with us.

Table of Contents

Which food is best for weight gain?

If you are looking for weight gain, It's very important to do it the right way.

Consuming Donuts, Soda, and other junk food may lead to your initial weight gain, But it may also lead you toward diabetes, cancer, and some kind of heart disease. 

To gain weight safely, focus on eating more nutrient-dense foods and living an overall healthy lifestyle that involves exercising, getting enough sleep, and reducing stress if you can.

How to Gain Weight at Home without Supplements 

How to Gain Weight at Home without Supplements
How to Gain Weight at Home without Supplements 

The most suitable way to gain weight is to do by slowly, If you gain weight too quickly then it is too difficult to maintain. People who want to gain weight too quickly, need to talk with their doctor and need to consider their diet chart and follow it.

Here we are creating a list of ideas that can help you to gain weight quickly without having any health issues. Try to follow bellow steps and you can see the changes within 1 or 2 weeks. 

Increase Your Caloric Intake:

The most important factor in gaining weight is consuming more calories than your body burns. Calculate your daily caloric needs and aim to consume more calories than you burn. Include nutrient-dense foods in your diet to ensure you're getting essential vitamins and minerals to gain weight.
To gain weight, You have to eat more calories than you burn in a day. If your aim is faster weight gain then you have to eat more than 700-1000 calories than you burn. If your aim is slow and steady weight gain then you have to eat more than 300-400 calories than you burn. 

Increase Your Protein Intake:

You have to eat sufficient protein to gain muscle weight instead of fat. If you're trying to gain weight then you have to at least aim for 2-3 grams of protein per kilogram. High protein-rich foods are meats, fish, eggs, nuts, and many other dairy products. If you are struggling to gain weight in your diet, then many weight-gain supplements are available in the market.

However, protein reduces your hunger and daily appetite. Eating too much protein can also leads to heart disease.

Adequate intake of high-quality proteins from animal products or such dairy products is essential for optimal growth, development of mussels, and overall body health. 
  • Salmon
Salmon is a high source of both protein and healthy fats, including omega-3 fatty acids, which increase brain and eye health.
  • Eggs
Eggs have high protein and healthy fat. They are also rich in choline, Which helps to develop body mussels and fetal development.

Consult your doctor for weight gain via protein intake is safe for your body or not.

Eat Frequent Meals:

Instead of sticking to three large meals, try eating five to six smaller meals throughout the day. This will help you consume more calories without feeling overly full. Include snacks between meals to boost your calorie intake. If you are not able to eat daily five to six small mean then you have to eat at least 3 full meals in a day and make sure it fully enrich with carbs and fats.

Increase Your Focus on Calories-Dence Foods:

It is very important to eat high-calorie foods in your meals. Include complex carbohydrates such as whole grains, potatoes, and legumes.
  • Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
  • Dried fruit: Raisins, dates, prunes, and others.
  • High-fat dairy: Whole milk, full-fat yogurt, cheese, and cream.
  • Fats and Oils: Extra virgin olive oil and avocado oil.
  • Grains: Whole grains like oats and brown rice.
  • Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
  • Tubers: Potatoes, sweet potatoes, and yams.
  • Dark chocolate, avocados, peanut butter, coconut milk, granola, and trail mixes.
If your priority is gaining weight then you have to avoid over-consuming vegetables and fruits. Vegetables and fruits are rich in fiber and that can lead you to feel full faster.

Why is gaining weight important?

Many people around the globe are underweight. Some people are naturally underweight because of genetics or their fast metabolism. 
Being underweight is indicated by poor nutrition or underlying health conditions. whether you are underweight or you want to gain muscle weight both are the same principle.

How long will it take to gain weight?

In starting days if you additionally consume 500 more calories a day, You might gain an average of about 15-20 pounds over 4-5 months(7-8kg).  

If you are aggressive about your weight gain approach then you have to additionally consume 1000- 1200 more calories a day may allow you weight gain approx 25-30 pounds (12-15kg). Although, a large portion of weight gain may be comprised of fat. 

However, weight gain is very difficult for some people, and the amount of time may differ from person to person due to genetics and other several reasons. It may be because your body feels comfortable at a certain point of weight. 

When you eat more and gain more weight, then your body may automatically respond towards reducing weight and increasing your metabolism. This may be largely indicated by your brain, as well as from your weight-regulating hormones like leptin.

Different strategies for gaining weight

  • Carbohydrates: Carbohydrates or carbs whatever you call both are the same it is used for energy for the body. However, any food contains nutrients that are already carbs-rich. 
  • Rice: Rice is very high in carbohydrates. Brown rice has 75-80 grams in 100 grams serving. And this type of rice is also high in protein and it contains 350-360 calories. White rice has a lower protein content. 
  • Whole grain bread: It contains complex carbohydrates but is higher in protein than white bread. You can increase bread's protein content by adding toppings to make it protein-rich food. 
  • Whole grain cereals: These include such as barley, and rice. You can buy it individually and mix it at home and take it with milk. Alternatively, you can buy premixed cereals and eat them with milk. 
  • Dark chocolate: Chocolate made from cocoa beans, which are high in carbohydrates. choose wisely to select chocolate that is high in cocoa content not high in sugar content. This means it has more antioxidants. cocoa content gives you more benefits in weight gain.
  • Eating Snacks Before Bed: Adding more calories to your day routine than you have to eat snacks whenever you are free at bedtime.
  • Good sleep: Having good sleep is very important to your muscle growth. 
  • Smoking: People who smoke usually experience weight loss. So, if you are smoking then you have to quit smoking that only can help you weight gain. 
  • Milk: If you want to weight gain seriously, then you have to drink milk and eat milk products which are high in proteins., carbs, and calories. Also, it may help you increase muscle weight at home.
Special note for you: Do not ever drink water before a meal or along with meals. It may reduce food consumption and you can not eat more.

10 Quick Tips for Weight Gain

Combining a high-calorie intake with good exercise may help you gain weight easily.
Here are 10 additional informational tips for gain weight: 
  1. Avoid drinking water before meals: Water can fill your stomach and make it harder to get enough food.
  2. Eat more often: You have to eat any snacks any time whenever you are free, it's good at bedtime to eat snacks to gain extra calories.
  3. Drink milk: Drinking milk is a simple way to gain more calories and it has high-quality proteins. 
  4. Try weight gainer shakes: If you are comfortable with shakes then you must consider weight gainer shakes in your diet, it gives you high proteins, carbs, and more calories.
  5. Use bigger plates: If you desperately want to gain weight then you have to eat more and then you get more calories and do regular workouts. 
  6. Cream into the coffee: If you love to drink coffee then add some cream that is a simple way to gain more calories and gain weight.
  7. Take creatine: Some good supplement has a creatine monohydrate that can give you some more calories you should consider it. 
  8. Quality sleep: People often forget to sleep in a weight gain program, it is very important for your body. You have to at least take 8 hours of sleep, It can also help in muscle gain.
  9. Eat your protein and fat-containing food: If you eat mixed foods, eat first protein and fat-rich food first and then fiber food like vegetables and fruits last. Because fibers rich food make your tummy heavier and you won't eat full plat.  
  10. Avoid smoking: If you really wanted to gain weight then you must quit smoking because smoking often leads to weight loss. 


There are so many reasons for weight gain. But the important thing is that you have to eat nutrition-dense food and gain body mass. Weight gain is a long-run game and then you can succeed, if you go behind short cut then most probably you lose. So, in a final word, you have to intake high calories foods that are rich in carbohydrates, healthy fats, and protein. In Example, dried fruits, whole grains, rice, potatoes, avocados, and dairy products. These all are doctor-recommended products who want to gain weight.

If you failed to gain weight with our strategies then you have to talk with your doctor or a dietitian. 

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