Let’s be real—trying to gain weight in summer feels like fighting a battle you didn’t sign up for. The heat kills your appetite, you’re sweating like a mango tree in May, and all you want is something cold and light—not a bowl of dal makhani and rice.
But hey, whether you’re skinny and tired of hearing “You don’t eat anything!” or you’re bulking for those gym gains, this guide is for you. And don’t worry—we’ll keep it fun, real, and eco-friendly (we love our planet and our protein 💪🌍).
How to Gain Weight in Summer (Even When It Feels Impossible)
Okay, let’s break it down. Weight gaining in summer is tricky because:
- You sweat more = higher water and mineral loss
- You feel bloated faster
- Appetite naturally goes down (thanks, heatwave!)
- Cold drinks and snacks replace proper meals
But here’s the thing: gaining healthy weight in summers is 100% doable if you do it smartly.
How to Gain Weight in Summers Without Losing Appetite?
That’s the golden question. And the answer? Trick your body. Yup, just like you trick your brain into believing iced coffee is a meal (spoiler: it’s not).
Here’s how:
👉 If you’re trying to bulk up this summer, check out my blog on weight gaining in summer. It covers everything from calorie-dense meals to smart workout tips for hot weather.
🧊 1. Eat Cooling, High-Calorie Foods (That Don’t Feel Heavy)
best cooling foods to gain weight in summer. Because you don’t want to eat ghee-laden laddoos at 2 PM when it’s 43°C outside.
Try these instead:
- Mango shakes with peanut butter (tastes like dessert, but it’s a weight gainer)
- Chilled banana smoothies with oats and honey
- Avocado toast with olive oil drizzle
- Dates blended into milk or nut butters
- Chickpea salad with tahini and veggies
🛏️ 2. Don’t Skip Naps (Seriously, It Helps)
This sounds like a joke, but hear us out.
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If you’re trying to gain weight in summers naturally, rest is your secret weapon. Sleep boosts recovery, helps your body build muscle, and honestly? Who wants to move around in this heat anyway?
Pro tip: Afternoon naps + proper meals = body transformation. Science-ish, but mostly vibes.
💦 3. Drink Smart, Not Just Cold
Yes, hydration is important. But if you’re chugging iced tea all day, where’s the space for food?
For weight gain in hot weather, try:
- Coconut water with soaked chia seeds
- Buttermilk with ground almonds (yes, it’s a thing)
- Banana lassi (cool + calorie-dense)
Avoid: sugary sodas, zero-calorie nonsense, and 8 glasses of black coffee.
🧘♂️ 4. Do Light, Consistent Workouts (No Need to Melt at the Gym)
People think gaining weight means skipping workouts. Nah. You need workouts to make sure that weight goes into muscle, not just your cheeks.
Try:
- Bodyweight training at home (think pushups, squats, resistance bands)
- Short, intense sessions in the early morning or late evening (beat the heat!)
- Don’t overdo cardio—you’re not training for a marathon. Yet.
easy home workouts for summer weight gain
🍽️ 5. Plan Mini-Meals (More Food, Less Drama)
Let’s face it. Giant thalis = food coma. Instead, break up your meals into 5-6 small, calorie-rich plates.
Sample Summer Day:
| Time | Meal |
|---|---|
| 8 AM | Banana shake + soaked almonds |
| 10 AM | Peanut butter toast + coconut water |
| 1 PM | Rice + dal + paneer bhurji + cucumber salad |
| 4 PM | Fruit bowl + yogurt + honey |
| 7 PM | Veg pulao + curd + ghee tadka |
| 9 PM | Protein smoothie or date milkshake |
Indian diet plan for weight gain in summer.
6. Choose Whole Foods Over Junk (Even If Chips Are Easier)
We’re not here to guilt-trip your masala chips habit. But if you’re serious about gaining weight in a healthy and eco-friendly way, go for:
- Seasonal fruits (mangoes, papaya, litchi, watermelon)
- Whole grains (millets, brown rice, oats)
- Local dairy (curd, paneer, buttermilk)
- Nuts & seeds from farmer’s markets
Because what’s the point of gaining weight if your gut hates you and the Earth cries a little?
😂 Funny But True: Things Only Skinny People Hear in Summers
- “You’ll fly away with this wind.” (Gee, thanks aunty.)
- “Do you even eat?” (No, I photosynthesize.)
- “You’re lucky! I wish I could be thin like you.” (Trust me, it’s not all sunshine and breezy jeans.)
But don’t let that stop you. You’re on your journey. You got this.
Eco Tip: Gain Weight Without Wasting Food
This might sound random, but it’s true: mindful eating = better results and less waste.
- Cook in small portions, don’t over-serve.
- Reuse leftovers creatively (mango dal with roti? Yes please.)
- Use metal/glass containers to store smoothies/snacks instead of plastic.
Small changes, big vibes.
📲 Real Talk: Track Progress, But Don’t Obsess
Track your meals. Celebrate your wins (even if it’s gaining half a kilo in a month). Take progress pics. Wear that oversized tee proudly. Summer is yours to win.
❤️ Final Words: Your Summer, Your Rules
Gaining weight in summer isn’t about stuffing your face or turning into a protein monster. It’s about nourishing your body, being kind to yourself, and not giving up just because the sun is being dramatic.
If you loved this raw, real talk—follow us on Instagram @FuelandFlex for daily inspo, diet tips, fun reels, and more “you vs. food” moments.
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