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

Soybeans

Chicken/fish (if non-veg)

👉 Target: 1.2–1.5 g protein per kg body weight

4. Do strength exercise (even at home)

Without exercise, weight gain = fat 

With exercise = muscle 

4–5 days/week

Push-ups

Squats

Plank

Dumbbell or resistance band workouts

Gym if possible (best option)

5. Sleep & habits

Sleep 7–9 hours

Reduce stress

Avoid skipping meals

Drink water, but not right before meals

6. Timeline (realistic)

5 kg in 1–2 months → possible if you’re underweight

5 kg in 2–3 months → healthy & sustainable