Many women are told to "just eat more". That rarely works. A small appetite, busy mornings, long gaps between meals and tea in place of food keep the weight down, and junk food only adds fat. A planned, real-food approach works better and is kinder to your body.
Is your weight really low?
For adults, a body mass index (BMI) below 18.5 is underweight. BMI is your weight in kilograms divided by your height in metres, squared. For example, a woman who is 1.55 m tall and weighs 42 kg has a BMI of about 17.5.
You are not alone. In India's National Family Health Survey (NFHS-5, 2019-21), 18.7% of women aged 15 to 49 had a BMI below normal, and 57% were anaemic. Low weight and low iron often go together, so a weight gain plan for women should look at both.
First, rule out a medical reason
See a doctor before you start if you:
- are losing weight without trying
- have a poor appetite with fever, cough, stomach pain or loose motions
- have irregular or missed periods
- feel very tired, breathless or dizzy
- worry a lot about food or weight, or cut down food on purpose
Thyroid problems, diabetes, digestive problems, infections and eating disorders can all cause weight loss. They need treatment, not just extra food.
How much more should you eat?
A common starting point is about 300 to 500 extra calories a day, which for many women leads to a gain of roughly a quarter to half a kilo a week. Your dietitian sets the exact amount from your age, height, activity and health.
It sounds like a lot, but small additions add up:
- 1 teaspoon of ghee on rice or dosa: about 45 calories
- 1 banana: about 100 calories
- A handful (about 30 g) of peanuts or mixed nuts: about 170 calories
- A glass of milk (200 ml): about 120 to 180 calories, depending on the milk
Protein at every meal
Protein helps the weight you gain become muscle and strength, not only fat. ICMR-NIN recommends about 0.83 g of protein per kg of body weight a day for healthy Indian adults, so a 45 kg woman needs at least 37 g. When you are trying to gain and doing strength exercise, your dietitian may set a little more.
Good vegetarian sources:
- Dal, sambar with plenty of dal, rajma, chana and sundal
- Curd, buttermilk, milk and paneer
- Sprouts, peanuts, nuts and seeds
- Eggs, if you eat them
A sample vegetarian day
This is an example to show the idea, not a plan for you. Adjust it to your appetite, routine and health.
Early morning
- A glass of milk with ragi malt, or 4 to 5 soaked almonds with 2 dates
Breakfast
- 3 idlis or 2 dosas with a teaspoon of ghee, sambar and peanut or coconut chutney
- A glass of milk or buttermilk, or a small bowl of curd
Mid-morning
- A banana milkshake with little or no added sugar, or a fruit with a handful of nuts
Lunch
- Rice with dal or sambar and a teaspoon of ghee
- A vegetable poriyal or kootu with coconut
- Curd, and paneer, sprouts or chana as an extra protein
Evening
- Sundal with grated coconut, a paneer or vegetable sandwich, or a piece of peanut chikki
- Tea or coffee with milk after the snack, not instead of it
Dinner
- 2 to 3 chapatis or 2 dosas with paneer, dal or a vegetable curry
Bedtime
- A glass of warm milk
Tips when your appetite is small
- Eat by the clock, not only when you feel hungry. Set reminders for snacks.
- Do not fill up on water, tea or coffee just before meals.
- Drink some calories. Milkshakes, lassi and ragi malt are easier than a big plate.
- Add, do not replace. A spoon of ghee, a handful of nuts or a bowl of curd on top of your usual meal.
- Keep ready snacks in your bag: nuts, roasted chana, peanut chikki, fruit.
Strength exercise: the part most people skip
Two or three sessions a week of simple strength work (squats, wall push-ups, resistance bands or light weights) help your body use the extra food to build muscle. Start slowly and ask a trainer to check your form.
How long does it take?
Most women see steady change within a few months. If the scale does not move after 3 to 4 weeks of eating more, the plan needs adjusting, or there is a reason to look into with your doctor.
Get a plan made for you
A chart from the internet cannot see your appetite, your periods, your reports or your routine. At Healthy Diet Studio in Mudichur, near Tambaram, Chennai, dietitian Bhuvana B builds a weight gain diet plan around the food you already cook and changes it every week until it works. You can also consult online.
Sources
- National Family Health Survey (NFHS-5) 2019-21, India fact sheet, Ministry of Health and Family Welfare
- A brief note on Nutrient Requirements for Indians (2020), ICMR-National Institute of Nutrition
- Dietary Guidelines for Indians (2024), ICMR-National Institute of Nutrition
This article is general nutrition information, not medical advice. Talk to your doctor before changing your diet if you have a health condition or take medicines.
