How to gain weight 5 kg
1. Eat more calories (the smart way) To gain weight, you need a calorie surplus. Easy calorie boosters Add 1–2 extra meals/snacks daily Use healthy fats (high calories, small volume): Peanuts, almonds, cashews Peanut butter Ghee, butter, olive oil Drink calories: Milk Banana shake Dry fruit shake 👉 Aim for +300–500 calories/day. 2. Follow a weight-gain friendly diet (Indian style ) Morning 1 glass warm milk 2 bananas OR soaked raisins (10–12) Breakfast 3–4 parathas with curd / omelette OR Oats with milk + nuts + honey Mid-morning snack Fruit + handful of peanuts OR Banana shake Lunch Rice or roti Dal / paneer / chicken Vegetables Curd + ghee Evening snack Boiled potatoes / corn / chana Milk tea + biscuits (occasionally ok) Dinner Similar to lunch but slightly lighter Add paneer / eggs for protein Before bed 1 glass milk 3. Focus on protein (very important) Protein helps you gain healthy weight (muscle, not fat). Good protein sources: Milk, curd, paneer Eggs Dal, chana, rajma So...