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Weight Management

How To Gain Weight And Muscle With Ayurveda?

Published on Jan 16, 2023


By Dr. Surya Bhagwati
Chief In- House Doctor
BAMS, DHA, DHHCM, DHBTC | 30+ Years of Experience

How To Gain Weight And Muscle With Ayurveda?

What is the first thing that comes to your mind when you think of muscle gain? Gym, whey protein, heavy diet! Ayurveda may be buried down in that list, but you would be surprised to know that Ayurveda has been focusing on weight and muscle gain for years now. From balancing agni (metabolism) to adding rajasic and sattvic diets to your daily life, you can increase body mass naturally with ayurveda. In this guide, we discuss  how to gain weight and muscles with ayurveda:

Rapid Weight Loss Causes

Rapid weight loss, defined as sudden and unintentional loss of 4 kgs or more, can be caused by a number of underlying medical conditions and lifestyle factors. As per ayurveda, excess weight loss happens due to vata disorders. While some rapid weight loss causes may be harmless and temporary, it is important to identify the root causes that can help pacify vata dosha:

Unhealthy Diet

Eating an unhealthy or unbalanced diet is one of the leading causes of rapid weight loss. This may manifest as skipping meals, severely limiting food groups, or opting for sugar-filled, processed options that are low in essential nutrients. An inadequate dietary intake can lead to energy deficiencies, which cause the body to start burning fat and muscle instead of carbohydrates as its main source of fuel.

Excessive Stress

Stress can affect the body in multiple ways, including influencing your body’s ability to maintain a healthy weight. When you are under significant stress, your body releases hormones that signal to it that you may be in danger, and it starts to use up more calories as an unconscious survival strategy. Prolonged exposure to these powerful hormones may lead to drastic changes in weight, usually in the form of weight loss. If you want to learn how to gain weight and muscle naturally, it is important to relieve yourself of your daily stress. 

Hidden Illness

Rapid weight loss can also occur when you are dealing with an underlying medical condition, such as diabetes or thyroid issues. In these cases, losing large amounts of weight without diet or exercise is a warning sign that something more serious may be occurring. Additionally, if you experience rapid and unexpected changes in appetite, you should consult an expert doctor as this could be indicative of illness.

Lack of Physical Activity and Exercise

Not getting enough physical activity and exercise can have a major impact on body weight. Exercise is not only important for physical health, but it also decreases stress and increases body mass. Without regular physical activity, the body can become deconditioned leading to rapid weight loss. 

Now that we know some of the main causes of weight loss, let us learn how to gain weight and muscles naturally with ayurveda.  

How to Gain Weight and Muscle Together

Gaining weight and building muscle doesn't have to be an overwhelming task. With the right diet and exercise tips for weight gain, you can increase their lean body mass and get toned muscles safely and effectively. Let us learn about some of the best ways how to gain weight and muscle naturally:

Increase Calorie Intake

One of the most important steps to learn how to build muscles at home is to increase your calorie intake. By managing the right calorie intake, you can pacify your vata dosha and increase weight naturally. Ayurveda does not believe in ready-to-go diets as every body’s needs are unique and you should go for a meal plan that is tailored to you. Start by figuring out your recommended daily caloric intake. Make sure you include an adequate amount of lean proteins, complex carbohydrates and healthy fats in order to fuel your body properly for muscle growth. 

Focus on Macros

Every meal should be planned and structured around macronutrients, or “macros.” Macros come under ‘rajasic foods’ of ayurveda. This is a heavy and fresh diet that is highly nutritious. Macronutrients refer to proteins, carbohydrates and fats; each of these macros provide energy for the body in the form of calories. Foods that increase muscle mass like a balanced ratio of proteins, carbohydrates and fats will ensure that you get the right amount of each macro in order to fuel your muscle growth.

Track Progress with Body Measurements and Photos

It’s also important to keep track of your progress. Keeping track of body measurements and taking progress pictures are great ways to know if your nutrition plan is working. Tracking changes in your overall body composition will let you know how your diet and exercise programme is affecting your physique. Keep a record of all measurements, such as weight and body fat percentage, taken periodically. 

Eat Five Small Meals a Day

Eating five small meals a day will help you consume enough calories without feeling uncomfortable or bloated. This is a great way to pacify the vata dosha as it strengthens the digestive system and boosts metabolism. Think of breakfast, lunch, dinner, and two snacks. Structure your meal plan around the foods you enjoy consuming that are also high in protein and carbs. 

Also Read: The Ultimate Guide To Muscle Building for Skinny People

Foods that Increase Muscle Mass

Eating the right foods can help you build muscle mass more quickly and effectively. Ayurveda suggests to consume muscle building superfoods that will help you maximize your gains. The best way to follow an ayurvedic diet is to include rajasic and sattvic foods that help increase muscle mass:

Rajasic Diet for Muscle Gain

Rajasic diet is defined by foods that are heavy and cooked fresh, that can be non-vegetarian as well. The food is highly nutritious and help build muscles. Here are some of the best examples:

  • Eggs have long been a staple in many muscle building diets. They are an excellent source of several important vitamins and minerals that are essential for muscle growth.
  • Lean sources of protein such as chicken, turkey, and lean cuts of beef or pork are excellent for providing the body with essential amino acids that support muscle growth.
  • Seafood is another great option, particularly fatty fish like salmon, tuna, and sardines that contain large amounts of omega-3 fatty acids which can help to reduce inflammation in the body and speed up recovery time after intense workouts.

Sattvic Diet for Muscle Gain

Sattvic diet is a staple in ayurveda that emphasises fresh fruits and vegetables, nuts, seeds, and more. They help balance the doshas and improve your overall health. If you are looking how to gain weight and muscle, you should incorporate these into your diet: 

  • Nuts and seeds are a great plant-based source of protein that can be easily added to your diet. Walnuts, almonds, and pistachios are all high in essential fatty acids and amino acids which can help build muscle and support faster recovery times.
  • Quinoa is an excellent plant-based source of protein that can help to increase muscle mass. It also contains complex carbohydrates which provide a slow release of energy throughout the day, helping you to have more sustained energy during workouts.
  • Dairy products are an excellent source of protein and calcium, both of which help to build muscle. Yogurt and cottage cheese are excellent choices when it comes to building muscle as they are low in fat and rich in beneficial vitamins and minerals.

Muscle Gain Workouts at Home

While right aahar is always great for increasing weight, it is not enough for muscle building. However, not all of us have the time or money to join a gym, so here we discuss some of the ways how to build muscle at home. By following these muscle gain exercises, you will quickly see changes in your body:

Core Strength

Core strengthening muscle gain workout at home can become a fantastic part of your muscle gain routine by targeting your core muscle groups with variations of basic exercises such as planks, leg lifts, side plank raises and mountain climbers!


Push-ups are essential for any chest and arm muscle gain program. Create a dynamic workout by doing push-ups variations such as incline push-up, decline push-up, knuckle pulse push-up, alternating pulse push-up, army crawls and close hands / wide hands variations.

High-Intensity Interval Training (HIIT) 

HIIT is one of the best cardiac muscle workout at home. It works your body hard and therefore causes increased heart rate, prolonged periods of oxygen deficit, elevated metabolism, increased cortisol levels – all resulting in a greater anabolic hormonal release. 

Bodyweight Squats and Lunges

Squats and lunges work your thighs, glutes and core at the same time and help to strengthen and develop these muscles. For best results, perform a bodyweight squat – with feet hip-width apart, and back straight – for 1 minute followed by a bodyweight lunge for 1 minute, alternating between these two exercises for a total of 20 minutes.

While there are many ways you can learn how to gain weight and muscle, it is always more effective to incorporate right ayurvedic muscle gainers to your diet. Herbobuild by Dr. Vaidya’s is just the right concoction of herbs that helps build superior muscle strength and stamina. If you are also struggling with low weight, you can consume Weight Plus by Dr. Vaidya’s that can help you gain up to 1.2kg/months. 

Dr. Surya Bhagwati
BAMS (Ayurveda), DHA (Hospital Admin), DHHCM (Health Management), DHBTC (Herbal Beauty and Cosmetology)

Dr. Surya Bhagwati is an established, well-known Ayurvedic expert with over 30 years of experience in treating and consulting in the field of Ayurveda. She is known for the timely, efficient, and patient-centred delivery of quality health care. The patients under her care receive a unique holistic treatment comprising not only medicinal treatment but also spiritual empowerment.

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