Home Weight Loss Soya Chunks for Weight Gain: Here’s The way it Helps

Soya Chunks for Weight Gain: Here’s The way it Helps

Soya Chunks for Weight Gain: Here’s The way it Helps

In today’s fast-paced world, we frequently find ourselves bombarded with advice on how you can shed weight, but what about those that want to realize weight? While being obese can pose health risks, being underweight also can harm one’s health. Maintaining a healthy body weight is crucial; gaining weight is crucial for some. Unfortunately, insufficient speak about dietary interventions for healthy weight gain leaves many individuals struggling to attain their weight goals.

The excellent news is that some nutritious foods may help with healthy weight gain. Interestingly, a few of the same foods known to assist in weight reduction also can help one gain weight healthily on account of their nutrient-dense properties. One such food is soya chunks. These tiny, versatile chunks are full of nutrients and generally is a priceless addition to 1’s weight loss plan when trying to realize weight. 

The next sections of this text will explore the basics of healthy weight gain, the advantages of soya chunks for weight gain, and a few healthy recipes and precautions to be mindful. So, let’s dive in and learn the way soya chunks generally is a game-changer for those in search of healthy weight gain.

Understanding Soya Chunks for Weight Gain

Soya chunks have long been known for his or her weight-loss properties, but also they are a wonderful alternative for those trying to gain weight. These plant-based protein sources are derived from soybeans and are a wealthy source of essential nutrients like iron, calcium, and protein.

Unlike many other protein sources, soya chunks are low in fat, making them secure for any weight loss plan. Moreover, soya chunks are incredibly versatile and may be added to numerous dishes, making them a simple method to increase your protein and calorie intake.

If you should gain weight, soya chunks may be a wonderful addition to your weight loss plan. Providing your body with essential nutrients and protein may help construct muscle mass and improve overall health.

Soya Chunks Nutrition Facts

The dietary value of soya chunks can differ based on various aspects, resembling the brand and cooking techniques employed. For example, the dietary composition of 100 grams of soya chunks manufactured by a famous Indian brand is as follows:

  • Calories: 345 kcal
  • Protein: 52g
  • Carbohydrates: 33g
  • Fibre: 13g
  • Fat: 0.50g
  • Calcium: 350mg
  • Iron: 20mg

The Principles of Healthy Weight Gain

Maintaining a healthy body weight is crucial for overall well-being. Nevertheless, everyone doesn’t have the identical body composition. Subsequently, some might have to realize weight to take care of a healthy balance.

People might imagine that weight gain is feasible by eating more calorie-rich foods. Nevertheless, weight gain isn’t nearly consuming excess calories or increasing fat intake; it requires specializing in healthy and sustainable habits. This section will discuss the basic principles of healthy weight gain based on scientific research.

Caloric Surplus

Inversely to shedding weight, gaining weight requires consuming more calories than you burn. Nevertheless, one must maintain a healthy balance and avoid overeating. Experts say the really helpful calorie surplus for weight gain is 250-500 calories each day, which translates to gaining 0.5-1 pound per week. As well as, consuming a healthy balance of macronutrients (carbohydrates, proteins, and fats) is crucial for overall health.

Resistance Training

Resistance training is a critical component of healthy weight gain. It helps construct muscle mass and strength, enhancing your metabolic rate and overall health. So, incorporating weight-bearing exercises like squats, deadlifts, and bench-press can enable you to construct muscle and gain weight healthily.

Adequate Protein Intake

Protein is an important nutrient that helps gain weight by adding to the muscle mass. Research shows adequate protein intake helps repair and rebuild muscle tissues, promoting healthy weight gain. Aim for consuming 1.6-2.2 grams of protein per kilogram of body weight each day. You’ll be able to obtain it from eggs, chicken, fish, beans, and soya chunks.

Healthy Fats

While one must avoid excessive fat intake, it’s crucial to devour healthy fats for overall health and weight gain. As per the National Institute of Health (NIH), incorporating healthy fats like nuts, seeds, avocado, and fatty fish can enable you to gain weight healthily.


Consistency is critical to healthy weight gain. Maintaining a consistent calorie surplus, resistance training routine, and macronutrient balance is crucial to see sustained results. With constant effort and healthy habits, you possibly can achieve your weight gain goals healthily and sustainably.


Healthy weight gain is crucial for people who need to take care of a healthy balance of their body composition. It requires specializing in healthy and sustainable habits reasonably than only increasing calorie intake or consuming more fat. To realize healthy weight gain, one should maintain a healthy balance of macronutrients, incorporate resistance training exercises, devour adequate protein and healthy fats, and maintain consistency of their habits. By following these fundamental principles, individuals can achieve their weight gain goals healthily and sustainably.

How do Soya Chunks Help Gain Weight?

People have began adding soya chunks to their weight gain weight loss plan because they’re wealthy in nutrients and supply a major protein. Incorporating soya chunks right into a balanced weight loss plan can enable you to gain weight in a healthy manner. Here is how soya chunks can enable you to gain weight.

High in Protein

Soya chunks are protein-rich, with over 50 grams of protein per hundred grams of serving. Studies have found that consuming protein-rich foods may help with healthy weight gain and increase muscle mass. Incorporating soya chunks into your weight loss plan can enable you to reach your each day protein intake goals, which might enable you to gain weight.

Low in Fat

Soya chunks are low in fat, with only 0.50 grams per 100 grams serving. Consuming foods low in fat may help with healthy weight gain, as excessive fat intake can result in a rise in body fat reasonably than muscle mass. Subsequently, incorporating soya chunks into your weight loss plan can enable you to avoid excessive fat intake while meeting your calorie and macronutrient goals.

Wealthy in Fibre

Soya chunks are also fibre-rich, with 13 grams per 100 grams serving. Consuming fibre-rich foods may help with healthy weight gain by stopping you from munching on unhealthy snacks between meals. Furthermore, studies have found that fibre intake is positively related to weight gain in underweight individuals.

Calcium and Iron

Soya chunks are source of calcium and iron, with 350mg and 20mg per 100 grams of serving, respectively. Calcium is crucial for bone health and muscle function, while iron is crucial for transporting oxygen to cells and stopping fatigue. Subsequently, adequate intake of those minerals is important for overall health and weight gain.


Soya chunks are a wonderful addition to a weight gain weight loss plan on account of their high protein, low-fat, and high fibre content and their calcium and iron levels. Incorporating soya chunks into your weight loss plan can enable you to reach your each day protein intake goals, aiding in healthy weight gain and increasing muscle mass.

Risks of Overconsumption

Overconsumption of soya chunks might cause hormonal imbalance and thyroid issues. Also, a weight loss plan wealthy in soy products, resembling soy chunks, can increase oestrogen and uric acid levels, leading to several health problems, including bloating, mood swings, pimples, and water retention. Moreover, in line with studies, kidney stones may develop on account of the body’s high uric acid levels. It may result in liver damage and joint pain. Hence, devour it sparsely. Health experts suggest including it at most 3-4 days per week. 

Ways to Include Soya Chunks in Your Weight loss program for Weight Gain

  1. Include soya chunks in your soups. 
  2. You’ll be able to pair it with a high-calorie meal, for instance, homemade calorie-dense biryani or pulao with chicken and soya chunks. 
  3. Mix in soya chunks and pair them with smoothies and shakes. 
  4. Soya chunks are a unbelievable post-workout protein source to enable you to increase muscle mass. 
  5. Try adding soya chunks to your paratha and pasta. It’ll make it dense in calories and ensure a healthy weight gain. 

Soya Chunk Recipes for Weight Gain 

Soya Chunk Curry

Servings: 4

Total time: 40


  • Soya chunks: 3 cups (soaked and squeezed)
  • Salt: to taste
  • Coconut oil: 2 tbsp 
  • Onions: 1 large
  • Tomatoes: 2-3
  • Ginger and garlic paste: 1 tbsp
  • Turmeric powder: ¼ tsp
  • Coriander powder: 1 tsp
  • Cumin powder: ½ tsp
  • Garam masala: ½ tsp
  • Water: 1 cup
  • Coconut milk: 1 cup
  • Green chillies: 2-4
  • Chopped mint leaves: 1 tbsp


  1. Heat oil, add chopped onions, and saute it on medium flame. 
  2. Add ginger and garlic paste, chopped chillies, and tomatoes. Cook till it softens. 
  3. Add the spices and cook for 2 more minutes. 
  4. Add soya chunks, chopped mint leaves, and coriander powder. 
  5. Mix well and add salt. 
  6. Cook it well. Once cooked, switch off the flame.
  7. Add coconut milk and placed on heat. Let it simmer on low heat. Don’t boil it, as heat can curdle the coconut milk. 

Note: You’ll be able to serve this curry with paratha, rice, pulao, or biriyani. 

Soya Chunk Kheer 

Servings: 2-3

Total time: 40


  • Soya chunks: 1 cup
  • Ghee: 1 tbsp
  • Sugar: 4 tbsp
  • Wheat flour: ½ tsp
  • Cardamom powder: ½ tsp
  • Rose water: 2 tsp
  • Full-fat whole milk: 4 cups
  • Chopped nuts: 2 tbsp


  1. Take hot water, and soak the soya chunks for 15 to twenty minutes. Then squeeze them dry. 
  2. Roughly chop the chunks and keep them aside.
  3. Add ghee and chopped soya chunks in a pan and cook it for 1-2 minutes. 
  4. Add milk, cardamom powder, and sugar and boil till it gets reduced to half. 
  5. Add nuts and rose water and serve. 

HealthifyMe Suggestions

Soya chunks generally is a versatile ingredient within the kitchen, and you possibly can experiment with alternative ways to devour them. One unique method to incorporate soya chunks into your weight loss plan for weight gain is to make use of them in a smoothie. Mix cooked soya chunks with banana, honey, and milk for a protein-packed and flavorful smoothie for breakfast or a post-workout snack. This smoothie helps you gain weight and provides essential nutrients like potassium, calcium, iron and vitamin C. Do this delicious and weird method to devour soya chunks and add variety to your weight loss plan.

The Final Word 

Maintaining a healthy body weight is important for overall well-being; gaining weight is mandatory for some. Soya chunks are a wonderful addition to a healthy weight gain weight loss plan, as they’re full of essential nutrients, wealthy in protein and low in fat. Incorporating soya chunks right into a balanced weight loss plan may help construct muscle mass, improve overall health and help achieve weight gain goals healthily and sustainably. To realize healthy weight gain, one should give attention to healthy and sustainable habits, maintain a healthy balance of macronutrients, incorporate resistance training exercises, devour adequate protein and healthy fats, and maintain consistency of their habits.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to interchange medical advice from professionals. For further information, please contact our certified nutritionists Here.

Often Asked Questions (FAQs)

Q: What are soya chunks, and the way do they assist in weight gain?

A: Soya chunks are defatted soy flour, a by-product of soybean oil. Soya chunks are wealthy in protein, essential for healthy weight gain. With as much as 55g of protein in every 100g serving, soybeans can enable you to gain weight by developing muscle mass. 

Q: Can consuming soya chunks result in weight gain, and the way much should one devour each day?

A: Consuming soya chunks with a well-balanced and healthy weight loss plan can enable you to gain a healthy weight. It advantages those that want to realize weight or increase their muscle mass. Regarding the amount, the  requirements will vary from individual to individual. Hence, it’s best to seek the advice of a registered nutritionist to find out the precise quantity.

Q: Are soya chunks a healthy food option for weight gain, and what are their dietary advantages?

A: Soya chunks are healthy. It has quite a few dietary advantages, including cardiovascular and bone health and skin and hair health. Nevertheless, you will need to exercise and devour nutrient-dense foods like soya chunks for healthy weight gain. 

Q: Are there any unwanted side effects of consuming soya chunks for weight gain?

A: Experts agree that soya chunks are dense in protein. Subsequently, it’s option to incorporate it in your weight loss plan for weight gainers. But, overeating can result in hormonal imbalance, thyroid issues, bloating, constipation, allergic reactions, nausea, etc. Furthermore, it is very processed. 

Q: Can soya chunks be consumed raw, or must they be cooked before consumption for weight gain?

A: Soya chunks can’t be consumed raw. One must soak it before eating as the feel may be very hard and rough. As well as, soya chunks have to be cooked before consumption to boost their taste and flavour and soften them. 

Q: Can soya chunks be consumed by individuals with allergies or intolerances to soy products?

A: People allergic to soy products must avoid them. Consuming soy products like soya chunks might cause rashes, respiratory issues, abdominal pain, and other symptoms of allergies. 

Q: Are there any alternative food options to soya chunks for weight gain?

A: Aside from soya chunks, you can too have seitan. It serves as alternative for soya chunks and tofu. Seitan is a food produced from gluten. Subsequently, additionally it is referred to as gluten meat. Moreover, you possibly can add more protein-rich foods containing essential nutrients—for instance, eggs, lean meat, fish etc.

Q: Can soya chunks be utilized in meal alternative shakes for weight gain?

A: Actually, soy protein is an incredible alternative. This plant-based protein source holds all nine essential amino acids. You’ll be able to soak the soya chunks in hot water for five to 10 minutes and squeeze the surplus water out. Then, put it in a blender and mix it easily so as to add to your shakes.

Q: How long does it take to see weight gain results after consuming soya chunks repeatedly?

A: Every individual is exclusive. Subsequently the outcomes differ from one to a different. Nevertheless, you possibly can generally see results after 2-3 months. 

Q: Are there any specific workout routines or exercises that may complement the consumption of soya chunks for weight gain?

A: You’ll be able to include a few of one of the best weight gain exercises that concentrate on multiple muscle groups concurrently. These exercises include squats, deadlifts, bench presses, pull-ups, rows, and overhead presses. As well as, incorporating isolation exercises targeting specific muscles also can help with muscle gain. Examples of isolation exercises include bicep curls, tricep extensions, and calf raises. Finally, increasing the burden lifted step by step and ranging the exercises to avoid a plateau and proceed progressing is crucial.

Research Sources

1. Ali, Diyar. (2019). Effects of creatine, amino acid and whey protein supplements on gaining weight in a bodybuilder. 3. P 84-95.


2. National Institute of Health


3. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Advantages. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.


4. Hemler, E., Bromage, S., Tadesse, A., Zack, R., Berhane, Y., Canavan, C., . . . Willett, W. (2022). Associations of percentage energy intake from total, animal and plant protein with obese/obesity and underweight amongst adults in Addis Ababa, Ethiopia. Public Health Nutrition, 25(11), 3107-3120. doi:10.1017/S1368980022001100


5. Ganson, K.T., Nagata, J.M., Vanderlee, L. et al. Weight gain attempts and weight loss plan modification efforts amongst adults in five countries: a cross-sectional study. Nutr J 21, 30 (2022). https://doi.org/10.1186/s12937-022-00784-y


6. Wiederkehr MR, Moe OW. Uric Acid Nephrolithiasis: A Systemic Metabolic Disorder. Clin Rev Bone Miner Metab. 2011 Dec;9 (3-4):207-217. DoI: 10.1007/s12018-011-9106-6. PMID: 25045326; PMCID: PMC4100778.



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