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About weight gain
My age is 25 years and my weight is 39 kg. I am not able to gain weight. I have shown myself to many doctors, and I don’t have any problem or any deficiency. Can you make a diet chart for me that can help with weight gain?
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It is not mandatory always there must be any deficiency. It could be possible that your metabolism is not good.
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contact me for the customized gene based diet plan
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Weight gain requires an overall approach, rather than focusing just one aspect. Here are some tips to help you in the weight gain process:
-The quality of food matter just as the quantity of food consumed, make sure you include sources of good quality protein (sprouts, pulses, legumes, low fat paneer, soyabean, tofu, egg whites and lean chicken) in your everyday meals.
-Plan your meals as to include at least one source of good quality protein source in each of your major meals. For breakfast, you can have sprouts poha / upma, besan chilla with green chutney or egg whites' omelette and for lunch and dinner you can have your roti / rice with a bowl of low-fat paneer / soyabean / tofu / pulse sabzi and salad to balance the meals. Make sure your meals are nutrient dense.
-For in between snacks, try to choose protein-based options including peanut chana mix, sattu water or a bowl of yogurt with added nuts.
-Regarding food portions, make sure you gradually increase food portions over days for better body adaptation.
-Along with diet, exercise matters as well, make sure you practice daily strength training or resistance exercises for muscle building of body.
-A seven to eight hours of deep sleep and stress management also help promote weight gain process.
-Weight gain requires patience, be consistent and make sure your lifestyle factors are managed as well.
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Do consult me for a personalized diet plan based on your current health goals.
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Please ask me directly for personalized diet plan for you.
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Hi
There can be multiple issues for not been able to gain weight.
The diet has to shift in the quality and quantity of food intake and take and your work load or day to day activity need to be taken into consideration.
In general the energy intake should be more than the energy expended.
Kindly contact me Through my gmail id or directly through Practo.
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Prathimabalaji062
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Hello,
Yes through diet you can gain weight. But before creating diet plan we need to discuss the data required for root cause of your issue. Kindly book an appointment with me here on practo.
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Hi
Please contact the clinic through the app to get a diet chart.
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Ms. Samriddha Dasgupta Sarkar
Clinical Nutritionist
22 yrs exp
Kolkata
Yes I can help you..please contact directly through App for a customised plan
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
You are significantly underweight.
It is essential to rule out underlying conditions such as thyroid issues, nutritional deficiency or digestive problems
1. Diet for weight gain
Eat frequently
5-6 smaller meals per day rather than 3 large ones
Nutrient dense foods :
Focus on calorie intake that provides vitamin and minerals
Healthy fats : avocado, nuts , seeds and healthy oils
Protein for muscle : chicken, fish , eggs, dairy, lentils, beans
Complex carbs: oats, brown rice, quinoa, whole grain pasta
Add hidden calories:
Peanut butter, almond butter
Use ghee , butter when cooking rice or vegetables
Add cheese , nuts, seeds, salads , creamy soup and pasta
Drink calories:
Full fat milk or yogurt
Homemade smoothie
Fresh fruits juices
2. Exercise to build muscle
Focus on compound lifts
Squats, lunges, push ups, dead lifts help build mass
Limit high intensity cardio
3. Lifestyle adjustment
Prioritise sleep :
Get 7-9 hours sleep nightly to allow muscle to repair and grow
Reduce stress :
High stress can effect appetite and increase metabolism
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Ms. Mini Thomas
Dietitian/Nutritionist
21 yrs exp
Chennai
Good morning,
Yes diet will help, but we need to know the etiological factors.
Kindly contact personally for a customized diet plan through practo app
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
19 yrs exp
Delhi
You can get your constitution ( vata/pita/kapha) check and go accordingly. Better is to figure out the root cause of the problem and follow any diet. That will be give you desirable results. Random diet tips will not give you any results
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Ms. Hashika Vyas
Dietitian/Nutritionist
6 yrs exp
Mumbai
Being 39 kg is not a problem in itself, what you eat, how much of what you eat, and your activity levels could help us figure out more. Randomly suggesting a weight gain diet could be dangerous as the diet should be customized as per your body, health and other parameters. However, you could follow a simple rule to gain weight: have meals divided into 7 parts of the day: Early morning, Breakfast, Mid Morning, Lunch, Snack, Dinner and Bedtime, and make sure 25% of your daily calories come from Protein.
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You must get a direct consultation and speak with a Certified Dietitian to gain weight in a sustainable manner.
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please connect over consultation to help better with all your information
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening pl connect directly through app.
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