Some people need to gain weight for various health reasons, such as being underweight due to a fast metabolism, illness, or nutritional deficiencies. Being underweight can weaken the immune system, reduce energy levels, and cause muscle loss, making it harder for the body to function properly. Gaining weight can help restore balance, improve physical strength, and promote better overall health.
Ayurveda offers natural ways to gain weight by focusing on balancing the body’s doshas and improving digestion. For healthy weight gain, Ayurveda recommends consuming nutrient-dense foods like ghee, whole grains (such as rice and wheat), dairy products, nuts, and seeds, which help nourish the body.
Ayurveda may offer a variety of healthy snacks that can help with weight gain in a balanced way. These snacks are nutrient-dense, support digestion, and promote the buildup of healthy tissues. Here are some Ayurvedic snacks for weight gain:
1. Dates, nuts, and seeds balls/ laddoos: Packed with nutrients and sugar-free, these laddoos are a powerhouse of energy and ideal for weight gain.
Ingredients: 1 cup Dates, ½ cup mixed nuts (almonds, cashews, peanuts, etc ) ¼ cup melon seeds, ghee, sesame seeds, and cardamom.
Benefits: Dates are rich in natural sugars and fiber, while nuts and seeds like almonds, cashews, and melon seeds provide healthy fats and protein. Ghee boosts digestion and helps in absorbing nutrients.
Instructions: Roast almonds, cashews, and seeds in a pan and chop the nuts. Blend pitted and chopped dates with a spoonful of ghee, roll into small balls, and coat with sesame seeds. These are ideal for a quick energy boost and weight gain.
2. Masala Milk: Milk is often considered a superfood in Ayurveda. This recipe enhances both the nutrition and flavor of the milk.
Ingredients: 1 glass of whole milk, 5-6 saffron strands, 5-6 almonds, 5-6 cashews, and 1 pc cardamom.
Benefits: Whole milk, enriched with almonds, and cashews, provides healthy fats, protein, and calories. Saffron and cardamom improve digestion and balance doshas.
Instructions: Heat milk and add saffron. Blend all the nuts and cardamom in a blender. You may add nuts of your choice. Add the powder to the milk. Let it boil for 5 minutes on a low flame. This creamy drink can be taken daily for weight gain. A spoonful of ghee may also be added to this drink if you like.
3. Ragi (Finger Millet) balls/ Laddoos: These are highly nutritious laddoos great for weight gain snacking.
Ingredients: 1 cup Ragi flour, ½ cup jaggery, ¼ cup ghee,1/4 cup desiccated coconut, and 1 tsp sesame seeds.
Benefits: Ragi is rich in calcium, iron, and fiber, making it an excellent grain for nourishment. Jaggery and ghee provide energy and help boost metabolism.
Instructions: Roast ragi flour in ghee until aromatic. Prepare a thick jaggery syrup with a small amount of water. Roast grated coconut and sesame seeds separately. Mix all the ingredients together and shape the form laddoos. These are delicious and nutritious snacks for promoting healthy weight gain.
4. Aloo ka Halwa (potato pudding): It is a nutritious dessert that can be beneficial for weight gain in Ayurveda, as it combines the grounding, nourishing qualities of potatoes and ghee.
Ingredients: 2 medium-sized potatoes (boiled and mashed),3-4 tbsp ghee, 1/4 cup sugar or jaggery (for a healthier option),1/2 cup milk or full-fat cream, 1/2 tsp cardamom powder, 2 tbsp chopped nuts (almonds, cashews), A few saffron strands (optional)
Benefits: The ghee, nuts, and potatoes provide healthy fats, carbs, and essential nutrients to promote healthy weight gain.
Instructions: Boil the potatoes until soft, peel, and mash them thoroughly. Heat ghee in a pan and add the mashed potatoes. Sauté them on medium heat until they turn golden and aromatic. Add sugar or jaggery and stir well until the mixture melts and blends with the potatoes. Gradually pour in the milk or cream, stirring continuously. Cook until the mixture thickens. Stir in cardamom powder and saffron strands. Add chopped nuts for garnish.
5. Paneer salad: It is a nutritious and protein-rich dish that supports healthy weight gain in Ayurveda. Combining paneer (fresh cheese) with other nourishing ingredients creates a balanced, energizing snack or meal.
Ingredients: 1 cup paneer (cubed), 1/4 cup diced cucumbers, 1/4 cup diced tomatoes, 1/4 cup grated carrots, 2 tbsp roasted peanuts or walnuts, 1 tbsp ghee (for sautéing paneer), 1 tsp lemon juice, 1/4 tsp cumin powder, 1/4 tsp black pepper, salt to taste, fresh coriander leaves for garnish
Benefits: Paneer provides high-quality protein and healthy fats, promoting muscle and tissue growth (Kapha dosha). Ghee supports digestion and enhances nutrient absorption.
Cumin and Lemon balance digestion and improve metabolism, preventing heaviness.
Instructions: Lightly sauté the paneer cubes with a small amount of ghee until golden brown and soft. Set aside to cool. Add diced cucumbers, tomatoes, grated carrots, and roasted peanuts or walnuts to paneer. Season with cumin powder, black pepper, and salt. Squeeze fresh lemon juice over the salad and mix gently. Garnish with fresh chopped coriander leaves.
6. Moong Dal (Green Gram) Pancakes/ chilla: A simple, nutritious healthy snack, ideal for regular consumption for weight gain.
Ingredients: Moong dal, ghee, ginger, cumin, and fresh herbs.
Benefits: Moong dal is rich in protein and fiber, while ghee enhances digestion. This snack is filling and provides sustained energy for weight gain.
Instructions: Soak moong dal, blend with spices, and make small pancakes cooked in ghee.
8. Makhana (Fox Nuts) Roasted in Ghee: It is an ideal snack for healthy weight gain, as it provides good fats, protein, and essential nutrients.
Ingredients: 1 cup makhana (fox nuts), 2 tbsp ghee, A pinch of salt and black pepper
Benefits: Makhana is rich in protein, fiber, and essential minerals like magnesium, which help build strength and support digestion. Ghee is high-calorie, and enhances digestion and nutrient absorption, promoting healthy tissue growth (Kapha).
Instructions: Heat ghee in a pan and add the makhana. Roast them on low heat until crispy and golden brown. Sprinkle with salt and black pepper for taste.
These Ayurvedic snacks support healthy weight gain by providing nourishing, easily available ingredients that balance the body’s energies. Incorporating them into your daily diet, along with proper meals, can help gradually increase body mass.