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Under weight
I am underweight for more than trio decades, right now I am 49 kg , height 5.9 feet, needs to gain weight in a healthy diet manner
Answers (8)
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Weight gain is a gradual process and requires consistent efforts and patience. Here are some tips you can try to help you with your health goal:
- Through diet, protein plays a major role in muscle building and protein sources such as (oats, quinoa, dalia, dals, pulses, sattu, milk and milk products, eggs, fish, chicken) should be a part of your major meals as it helps in muscle building and strength.
- You can consume recipes such as oatmeal with fruits and nuts, moong dal chilla, quinoa upma for breakfast, have a bowl of dal, pulse or sprouts salad with your lunch meals and grilled / sauteed paneer or chicken with different seasoning options for dinner.
- You can also have low fat curd or sattu drink(1 tbsp sattu in water with spices) at least once a day to keep the proportions.
- Along with diet exercise matters as well, try to practice strength training exercises along with some cardio at home. Try to practice exercises for about 45 minutes to 1 hour, for at least five days a week.
-Stay well hydrated and make sure you are consistent and try to aim for about 1kg muscle gain in two months.
Next Steps
Do consult me for a further personalized plan based on your lifestyle and preferences to help you with your health goals.
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Hello user
See, you will not gain until the cause of underweight is not treated.
There are many reason of being underweight
. Improper liver functions
. Endocrine imbalance ( diabetes/ thyroid)
. IBS
. Tuberculosis
. Improper dietary diet
. Vitamins and minerals deficiency
.Eating disorders
. Improper sleep
.Stress
. Medication
Many more
HOW WE TREAT UNDERWEIGHT THRU DIET
. Finding and Curing the cause of underweight
. Treating the deficiency and symptoms cause due to underweight
. Diet to get ideal weight
Before prescribing any thing ,we need some health information like
Vitals,health parameter, physical activity, family history, occupation, daily routine and any many.so ,if you want to contact ,please contact us thru the link below or via Practo
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For more information or to contact me directly or via phone or for online counseling contact https://wa.me/message/vb6twvy2bpl2k1
Thanks with Regards
Dt. Ankita
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Gaining muscle mass is important over increasing the fat mass so emphasis on increasing protein with all your meals is important. Improving the protein intake both quality and quantity is important for gradual and steady build up. Also mention if you have got any blood tests done in the recent past .
If yes we need to check those as well before suggesting a diet.
Next Steps
you can connect with me for detailed consultation through practo
Health Tips
Be careful of taking up any extreme changes in routine be it food or exercise. A balance can only help in giving a healthy weight gain .
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Hi
Please consult on the app for a diet plan to support your healthy weight gain.
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
You are 29 kgs underweight, actually malnoutrished.
You may contact for a personalized diet advice.
For healthy tips follow my YouTube▶️ channel
https://youtube.com/@moumitadutta9588
(Dietian Moumita Dutta)
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Healthy morning,
Your weight around 49 and height 175 cm , your BMI 16 , which is underweight
Calorie Surplus:
You need about 2,200 -2,500 kcal / day to start gaining, then adjust based on progress
Protein intake:
Aim for 1.5 -2.0 gm per kg body weight
Strength training:
At least 3-4 days / week ( focus on compound exercises)
4. Frequent meals:
5-6 small meals instead of 2-3 large ones
5. Sleep and recovery:
7-& hours of sleep support muscle gain
Supplements:
Whey protein ( post workout or breakfast)
Creatine ( 3 gm ) - Support muscle gain if you lift weights
Multivitamin + omega 3 - For overall health
Tip :
Track weight weekly.
Target 0.5-0.7 kg gain per week.
Too fast = fat gain , too slow = increase calories
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Kindly take high protein diet with balance carb
And get your blood test done to understand your more nutrition need
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Ms. Mini Thomas
Dietitian/Nutritionist
21 yrs exp
Chennai
Good evening,
Do you have any other health issues.
With balanced diet and exercise you can gain weight.
Contact personally for a customized diet plan
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.