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Weight Management

Top 7 Fruits for Weight Gain | Dr. Vaidya’s

Published on Aug 25, 2023

Top 7 Fruits for Weight Gain | Dr. Vaidya’s

Fruits are some of the best foods; they are rich in vitamins, minerals, fibre and antioxidants. Fruits are commonly included in the diet of individuals trying to lose weight, but they can also be a good source of calories and be helpful for individuals trying to gain weight! High calorie fruits for weight gain can be included in protein shakes and smoothies for a satisfying breakfast or snack. Fruits that help in weight gain are not only high in calories, but also extremely nutrient dense and can boost your overall health and immunity. Moreover, most ripe fruits taste sweet and are a tasty food to consume.

  1. Avocados 

    Avocados are a nutritious and high calorie fruit for weight gain. They are rich in fibre, omega-3 fatty acids, lutein, beta carotene, vitamin B, folate and polyunsaturated fats. The fats present in avocados are healthy fats that are vital for healthy skin, hair and nails. Their high-fat content makes them an excellent source of healthy calories. Use avocados for weight gain by blending them into protein smoothies for a creamy texture. Some creative ways to use avocado for weight gain are by making it into guacamole or other avocado dips and dressings that can be added to salads or on toast. A whole avocado contains around 3 grams of protein, and although that is not enough for muscle gain, mixing it in protein smoothies can help build muscles. 

  2. Bananas 

    Bananas are some of the most easily accessible and nutritious high calorie fruits for weight gain. Use bananas for weight gain by adding them to protein smoothies or milkshakes. Bananas are one of the best fruits for weight gain as they are versatile and can be used in many recipes. You can top protein pancakes with bananas, use bananas in a milkshake or use unripe bananas to make vadas. Bananas are rich in calcium which helps improve overall health. One medium banana has around 1 gram of protein.

  3. Mangoes                                                                                            Mangoes are one of the best high calorie fruits for weight gain. They are high in calories, fibre, vitamins and minerals. Mangoes can be used in protein smoothies, salads or eaten plain and are some of the best fruits for weight gain. Their high fibre and calorie content keeps you satiated for longer. One mango has around 2 grams of protein.                                         
  4. Dates  

    Dates are some of the best fruits for muscle gain. They are high in calories, vitamins B and C and dietary fibre. Dates can be included in protein smoothies to increase the calories and improve the taste. Dates are the perfect option for an afternoon snack or post-meal healthy dessert. 

  5. Dried Fruits  

    Dried fruits are excellent sources of calories. Dry fruits for weight gain include dried figs, apricots and raisins. Figs are a rich source of vitamins and minerals. They contain magnesium, fibre and potassium. Use dried figs for weight gain by including them in your daily diet. Figs and dried figs are delicious and high calorie snacks. Dried apricots are some of the best fruits for bodybuilding. One hundred grams of dried apricots have around 3 grams of protein, making them a perfect snack. Apricots and raisins are rich in vitamin B6, which is essential for protein absorption. High calorie dry fruits for weight gain also include walnuts, prunes and currants.                             

  6. Jackfruit                                                                                                Jackfruit is native to south and southeast Asia. It is one of the best fruits that help in weight gain. Jackfruit is high in calories and rich in vitamin B6 and protein. One cup of jackfruit has around 2 grams of protein. Jackfruit is perfect for breakfast or a mid-morning snack, and its sweet taste can help curb sugar cravings. As jackfruit is high in calories and a good source of vitamin B6, it is one of the best fruits for muscle gain. Vitamin B6 is vital for protein synthesis and increasing muscle mass. Foods rich in this vitamin help increase muscle mass and boost strength.                                              
  7. Coconut  

    Coconut is a high calorie fruit for weight gain which can be easily added to Indian meals. Shredded coconut is commonly added to Indian dishes such as curries, ladoos and coconut rice. Shredded coconut can be used to top your protein smoothies as well. Coconut chutney is a popular condiment paired with many south Indian dishes and enjoyed all across the subcontinent. Coconut is rich in healthy fats and is good for hair and nail growth. By-products of coconut, such as coconut oil are useful additions to your daily diet as well. You can use coconut oil to cook your daily meals for a good dose of healthy fats!

How to Use Fruits for Weight Gain?

While fruits are nutrient-dense foods to include in your diet, they need to be consumed with foods rich in protein to help you gain weight. Whey protein is an excellent source of protein and can effectively help you gain weight. You can enrich your smoothies with natural and ayurvedic protein powders to help you build muscle. Ayurvedic protein powders are made of natural ingredients and can help you put on weight naturally. They are also enriched with herbs such as ashwagandha, yashtimadhu and shatavari for added benefits. 

Dr. Vaidya’s protein powder is made of whey protein and enriched with herbs. Whey protein and plant protein are both effective sources of protein, each having its own benefits. Any type of protein is effective in increasing muscle mass and strength when appropriately consumed. 

Although regular protein consumption will help increase muscle mass, it is necessary to consume protein properly. Vitamin B6 is vital for protein absorption in the body. Deficiency in this vitamin can slow down the muscle-building process. Moreover, while consuming a protein-rich diet, it is integral to not miss out on other essential macronutrients. Exclusion of fibre and other vital nutrients can create additional health problems and prevent you from gaining muscle and weight. Fruits are rich in dietary fibre and can be used to make milkshakes and smoothies. Fruits such as bananas, avocados, mangoes and dates are some of the best fruits that increase weight and can be incorporated into your daily diet.

High-calorie shakes and smoothies can be consumed in breakfast or as a post-workout snack. Their high protein content helps increase muscle mass and their vitamins and high fibre provide additional energy and nutrients. Not only do high calorie fruits for weight gain such as mangoes and bananas make your smoothies tasty, but they also add calories and vital vitamins which are essential for muscle gain.

Gaining Weight Through Ayurvedic Practices

Ayurveda lays emphasis on holistic change in lifestyle. In order to achieve results, it is vital that you exercise regularly and eat healthy foods. Regular exercise stimulates the muscles and helps you become strong. While lifting weights and gym exercises are effective, at-home exercises, including cardio and bodyweight exercises can help you increase your muscle mass. In order to gain weight, one does not have to consume junk foods or unhealthy foods. While unhealthy foods can make you gain weight effectively, it can lead to a decrease in overall health and quality of life. Regular and excess consumption of highly processed foods and junk foods such as chips, fast food, processed meat and cheese increases cholesterol and fat in the body. Junk food and processed foods have high levels of trans fats which can increase the risk of heart disease and stroke. Regular consumption of foods high in trans fat can lower your life expectancy and have detrimental outcomes on your overall health. 

The best way to put on weight is by being in a caloric surplus by consuming healthy and lean protein and healthy fats. Ayurvedic protein powders can help aid weight gain naturally. Incorporating healthy lifestyle practices and being consistent with them is vital in achieving good long-term health. 

Visit Dr. Vaidya’s to learn more about Ayurveda!



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