Struggling to Gain Weight? Here’s How to Increase Weight the Healthy Way - Part 2

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Beyond Calories and Protein: Other Nutrients Needed for Healthy Weight Gain

`Many people eat more but still don’t gain weight. The reason is simple: missing nutrients. Healthy weight gain depends on overall nutrition, not just calories.



1. Healthy Fats – For Extra Calories

Fats provide more calories in small amounts.

Why fats are important:

  • Increase calorie intake

  • Support hormones

  • Improve energy levels

Healthy fat sources:

  • Ghee

  • Groundnut oil

  • Gingelly oil

  • Coconut

  • Nuts and seeds

👉 Use fats in moderation, daily.


2. Carbohydrates – Energy for Weight Gain

Carbohydrates give energy and protect protein from being wasted.

Benefits:

  • Prevent weakness

  • Support muscle gain

  • Improve daily performance


Healthy sources:

  • Rice

  • Millets

  • Ragi

  • Wheat

  • Fruits

👉 Include carbs in all main meals.



3. Vitamins – For Appetite and Growth

Vitamins help the body use nutrients properly.

Important vitamins:

  • B-complex – improves appetite and energy

  • Vitamin D – supports muscle and bone strength

  • Vitamin A & C – improve digestion and immunity

👉 Vitamin deficiency can slow weight gain.


4. Minerals – Strength and Muscle Support

Key minerals for weight gain:

  • Iron – prevents fatigue

  • Zinc – improves appetite

  • Calcium – strengthens bones

  • Magnesium – supports muscle recovery


5. Fiber – For Good Digestion

Fiber helps digestion and nutrient absorption.

✔ Too little fiber → poor digestion
✔ Too much fiber → low appetite

👉 Balance is the key.


6. Water – Often Ignored

Water helps digestion and nutrient transport.

👉 Drink water between meals, not just before eating.



7. Gut Health – The Hidden Factor

If digestion is weak, weight gain becomes difficult.

Support gut health with:

  • Curd

  • Fermented foods

  • Proper chewing

  • Regular meal timing


Final Dietician Message

Healthy weight gain happens when:
✔ Calories are sufficient
✔ Protein is adequate
✔ Fats, vitamins, and minerals support growth

`Weight gain is a slow and steady process, but it is achievable with the right approach.



✨ Follow this blog series for simple, science-based nutrition guidance.


- Saranya, Dietician / Sara Nutrition


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