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Weight gain
I'm 17 year old and my weight is 38 kg I want to gaing weight also I feel low and my skin also look. Too dull with dark circle (mai diet bnate but phir follow nhi kr paate ache se)
Answers (10)
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Hi, being underweight can drastically affect your overall health. As you can have menstrual irregularities, weakness, dizziness, fatigue overtime
As I can read your main problem is adherence to the plan, so you dont just need a plan to follow but someone to keep you on track and make sure that tye plan is being followed and take you towards habit formation so that in long run its not just and obligation but your lifestyle
Next Steps
I specialize in weight loss or gain and inducing habit formation along with providing personalized diet plan and continuous tracking and monitoring
Health Tips
1. Do not skip meals
2. Eat your food slowly
3. If you can't have large meals. Divide your plate in small meals over the day
4. Have enough protein
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Being underweight at this level can sometimes involve anemia, thyroid issues, or deficiencies (like iron, B12, vitamin D
1. Eat more calories—but the right kind
Carbohydrates: rice, chapati, oats, potatoes
Proteins: eggs, दूध (milk), paneer, curd, dal, chicken, fish
Healthy fats: nuts (almonds, cashews), peanuts, peanut butter, ghee, seeds
Try to eat 5–6 meals a day instead of just 2–3 big ones.
2. Add calorie-dense foods easily
Instead of forcing large meals, increase calories like this:
Add ghee or butter to roti/rice
Drink milk shakes (banana + milk + peanut butter)
Snack on nuts and dry fruits
Add cheese or paneer to dishes
3. Don’t skip protein
Protein helps build healthy body weight (not just fat):
Eggs (1–2 daily if possible)
Paneer or curd daily
Dal + rice combo
Chicken/fish (if non-veg)
4. Improve skin & dark circles
Dull skin and dark circles often improve when nutrition improves:
Drink enough water (2–3 liters/day)
Eat fruits like banana, apple, papaya
Include green vegetables (spinach, carrot, beetroot)
Ensure 7–9 hours of sleep
Reduce excessive phone use at night
Dark circles can also be linked to iron deficiency (anemia)—very common in teenage girls.
5. Light exercise (important!)
It may sound surprising, but exercise helps weight gain:
Simple strength exercises (squats, yoga, light weights)
Helps improve appetite and builds muscle instead of just fat
Next Steps
For detailed counselling directly connect with me through the Practo
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At 17 years, being underweight (38 kg) along with low energy, dull skin, and dark circles usually points toward inadequate nutrition, irregular eating, and poor routine rather than just body type. The focus should be on building consistent, simple habits rather than a strict diet you can’t follow.
What you should do:
- Don’t skip meals; aim for 3 meals + 2–3 small snacks daily.
- Include protein in every meal (dal, eggs, paneer, soy, legumes) to support weight gain and skin health.
- Add calorie-dense foods like nuts, seeds, peanut butter, and healthy fats.
- Include fruits and vegetables for vitamins that improve skin and energy levels.
- Stay hydrated and reduce junk food and excessive caffeine.
- Keep meals simple and repeatable so you can follow them daily.
Lifestyle matters:
- Get 7–8 hours sleep to reduce dark circles.
- Do light exercise or strength training to improve appetite and muscle gain.
You don’t need a perfect diet just consistent eating, balanced nutrition, and good sleep will help you gain weight, improve energy, and enhance skin health gradually.
Next Steps
If you require a personalized diet plan which will help improve your overall health and well-being reach out to us.
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Hello.. Once you know your body constitution.. it's easy to handle the body system.. connect for more
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Please ask me directly for personalized diet plan for you.
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Well you need diet and lifestyle modifications. Discipline and consistency are required. No short cuts. Consult me for proper lifestyle planning.
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Ms. Harshita
Dietitian/Nutritionist
14 yrs exp
Delhi
Kindly consult with me for detailed discussion and costimized diet plan through practo.
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
To gain weight focus on calorie surplus- consuming more calories than burned - by eating nutrient dense foods 5/6 times a day , focusing on protein and healthy fats including weight training or strength training to build muscle
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Take a normal diet
But with the calorie required according to your need and food options according to the preference that will be easy for you to follow
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening pls connect directly through practo app.
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