Updated on - 19 Jan 2026
Gaining weight healthily is all about making wise food choices, and curd can be an excellent solution, especially for vegetarians who cannot rely on meat and eggs for protein intake. Rich in good fats and essential nutrients, curd helps build muscles and provides extra calories your body needs to increase weight steadily.
No matter what your purpose is, be it recovering from an illness, trying to build muscles or simply aiming to achieve your ideal body weight, understanding how to add curd for weight gain into your daily diet can help you reach your goal faster.
Curd for weight gain
Curd is an excellent food choice for increasing weight healthily. Rich in proteins, healthy fats and probiotics, curd provides a calorie-dense option that supports muscle development and overall weight gain.
Full-fat yoghurt is particularly helpful, as it contains higher calories compared to skimmed-milk curd. The probiotics (also known as healthy gut bacteria) present in curd improve digestive health.
It’s versatile enough to be easily made into various meals, from curries to smoothies to desserts and dips, making it a convenient and nutritious addition to your weight gain diet plan.
Curd for weight gain works best when combined with calorie-rich ingredients like nuts, honey or fruits, and a regular strength training regimen.
How curd contributes to weight gain
To understand how curd helps in weight gain, you must know about its nutritional profile and the multiple ways it promotes health and wellness:
1. Rich protein content helps build muscles
Curd is a great source of high-quality protein, with one cup containing around 11 grams of protein. When you pair curd with your regular workout, the protein helps build lean muscle mass rather than adding just fat. Lean muscle tissues are denser and provide a strong, more toned physique. This is important for healthy weight gain and not becoming obese.
2. Healthy fats support hormone production
Curd contains different types of fatty acids, including monounsaturated fats. These healthy fats are essential for hormone production and providing sustained energy release. These two actions support overall metabolic health, which contributes to the calorie surplus needed for weight gain.
3. Improved digestive health increases nutrient absorption
Curd contains beneficial probiotics like Lactobacillus and Bifidobacterium strains. They improve gut health by maintaining a healthy balance of intestinal bacteria. This improves nutrient absorption in the body. Better digestion reduces bloating and discomfort, allowing individuals to consume more high-calorie food comfortably throughout the day.
4. Provides essential vitamins and minerals for overall health
Curd is a good source of multiple micro nutrients, like Vitamin B12, calcium, potassium and phosphorus. They support bone health, energy metabolism and other bodily functions that are crucial for weight gain.
5. Supports muscle recovery post-workout
Working out and building muscles are important when gaining weight. Otherwise, the additional calories can easily convert into unnecessary fat. However, excessive or unsupervised strength training can cause trauma to muscles, which could lead to loss of muscle mass and limb weakness. The amino acids in curd help repair muscle tissue damaged during exercise and recover faster, making it an excellent post-workout food.
Possible side effects of excessive curd intake
While curd offers numerous health benefits, taking it in excessive quantities can lead to adverse effects, such as:
- Indigestion from overeating: Gas, bloating and upset stomach are common in some people as their body adjusts to a sudden increase in good gut bacteria. People who are lactose intolerant may experience cramping or diarrhoea within some time of having curd.
- Fat gain from high calories: If not balanced with physical exercise, consuming too much curd can lead to unwanted fat gain instead of muscle. This could lead to health issues in the future.
- Risk of kidney stones: The high amount of calcium in curd can make you prone to kidney stones or calcium build-up in blood vessels. However, this applies primarily to long-term, excessive eating.
- Imbalance in gut bacteria: Having curd beyond the advised quantity every day may disturb the gut bacteria balance, potentially causing digestive issues. If combined with the wrong foods, like spicy dishes or citrus fruits, it may also lead to acid reflux over time.
- High saturated fat consumption: Having curd made from full-cream milk may result in consuming more saturated fat than your body requires.
- Mucus formation: People affected with asthma, cold and other respiratory illnesses should cautiously consume curd as it can lead to mucus formation and aggravate the respiratory conditions.
Tips to use curd in a balanced diet
Start your day with a protein-rich food by adding curd to your morning breakfast. You can mix it with overnight soaked oats, granola or fresh fruits. For in-between meal snacks, replace biscuits or chips with a bowl of curd blended with honey, nuts and seeds to keep your energy levels steady.
You can also take curd after exercise for faster muscle recovery and replenish nutrients lost during strenuous physical exercise. Instead of fruit juices or aerated drinks, consume buttermilk or curd and fruit-based smoothies to gain weight healthily.
At mealtimes, combine curd with rice, whole wheat parathas, quinoa or seasonal vegetables to make a well-balanced, nutrient-dense dish. You can also use fresh, hung curd as a healthy alternative to mayonnaise, creating a creamy base for snacks, sandwiches or nachos.
Conclusion
Understanding how curd helps in weight gain, through its rich protein content, amino acids, healthy fats and probiotics, will help you achieve your ideal body weight without compromising overall wellness. And while you take dedicated efforts to improve your health with the right foods and lifestyle choices, it’s equally important to secure a reliable health insurance policy.
Depending on your needs, health insurance plans can cover hospitalisation expenses, doctor consultations, diagnostic tests and even pre- and post-hospitalisation care. Get expert guidance on choosing the right health cover, whether it’s an individual health insurance plan or another option suited to your needs, by filling out the form on this page.
FAQs
1. What is the best time to eat curd for weight gain?
The ideal times are post-workout for a protein-rich meal to support muscle recovery, at breakfast for sustained energy throughout the day and as a mid-day snack.
2. Does health insurance cover nutrition-related consultations for weight management?
Many health insurance policies offer coverage for dietary consultations and nutritionist visits as part of preventive annual healthcare benefits. Check your policy terms and conditions or speak with your insurer to confirm specific coverage.
3. Who shouldn’t have curd for weight gain?
Curd is generally healthy and easily digestible for most people. However, individuals with lactose intolerance, frequent cold and sinus infections and high cholesterol levels, who suffer from irritable bowel syndrome (IBS) or other gut sensitivities and who are allergic to dairy products should consult their healthcare provider before taking curd every day.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.