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Suggest Ways To Gain Weight
Question: Hello Doctor though i am 21 year old female,looks very very skinny underweight around 40 kgs but height is 5'5" have low breast,though i take proper diet and healthy and active but my personality is skinny suggest me anything to become a normal person of my age
Brief Answer:
To gain weight you need to consume more calories every day.
Detailed Answer:
Hi,
Welcome to health care magic,
If your body mass index(BMI)is less than 18.5, you are underweight.Here your BMI is around 15.7 as per your height/weight which is quite low.
So you need to put on some weight.
To gain weight you need to consume more calories every day from healthy foods and choose the right type of exercise.
Underweight might occur due to eating disorders or some chronic diseases.
You can have below mentioned diet.
1) Eat high calorie, high protein diet. Do not increase the intake of junk foods and greasy foods.
2) Eat healthy fats like omega-3 essential fatty acids sources like salmon, walnuts.
3) Eat good protein rich foods like lean meats, fish, poultry, egg white nuts, seeds, pulses and legumes.
4) Eat healthy carbohydrates like fruits, vegetables and whole grains.
5) Protein powder and nutritional supplement drinks can be added.
6) Drink a lot of fluids that supply nutrients and calories like milk, fresh fruit juice and energy drinks.
7) Drink at least 2 glasses of milk, replace tea with milk.
8) Have eggs for breakfast. Custard is good for putting on weight.Eat bananas and sapota milkshakes.
Keep a record of calorie intake each day. Try to increase calories intake by checking the record and continue to increase calorie intake until you gain weight.
Avoid caffeine and nicotine.
Exercises are also important for healthy weight gain.
If you have any doubt then feel free to ask.
Regards,
Dr.sandipkabra
To gain weight you need to consume more calories every day.
Detailed Answer:
Hi,
Welcome to health care magic,
If your body mass index(BMI)is less than 18.5, you are underweight.Here your BMI is around 15.7 as per your height/weight which is quite low.
So you need to put on some weight.
To gain weight you need to consume more calories every day from healthy foods and choose the right type of exercise.
Underweight might occur due to eating disorders or some chronic diseases.
You can have below mentioned diet.
1) Eat high calorie, high protein diet. Do not increase the intake of junk foods and greasy foods.
2) Eat healthy fats like omega-3 essential fatty acids sources like salmon, walnuts.
3) Eat good protein rich foods like lean meats, fish, poultry, egg white nuts, seeds, pulses and legumes.
4) Eat healthy carbohydrates like fruits, vegetables and whole grains.
5) Protein powder and nutritional supplement drinks can be added.
6) Drink a lot of fluids that supply nutrients and calories like milk, fresh fruit juice and energy drinks.
7) Drink at least 2 glasses of milk, replace tea with milk.
8) Have eggs for breakfast. Custard is good for putting on weight.Eat bananas and sapota milkshakes.
Keep a record of calorie intake each day. Try to increase calories intake by checking the record and continue to increase calorie intake until you gain weight.
Avoid caffeine and nicotine.
Exercises are also important for healthy weight gain.
If you have any doubt then feel free to ask.
Regards,
Dr.sandipkabra
Above answer was peer-reviewed by :
Dr. Raju A.T
Please tell me the time table of my diet(according to calories)and what are the exercises i need to do in order to gain muscle? I have low breast? Tell me how become like a normal girl of my age?
Brief Answer:
Ttake approx 2000 kilo-calories per day.
Detailed Answer:
Hi,
Thanks for the follow-up.
You should take approx 2000 kilo-calories per day or requirement of protein is approximately 60 grams per day and carbohydrates 300 gram per day.
You can take diet as per our routine diet schedule like morning breakfast; afternoon lunch and evening dinner. I will advise you to count from daily protein intake in grams which would be much easier for you rather than counting from calories as you had an active life.
To gain weight, you must take protein rich foods like,
Eggs (6 gram protein),
Milk (1 cup- 8 gram protein),
Cheese (1 cup-30 gram protein),
Yogurt (1 cup 10 gram protein),
Soy beans (1 cup 30 gram protein),
Peanuts (2 TSF-8 gram protein),
Almonds (1 cup -30 to 35 gram protein),
Cashews (1 cup- 20 to 25 gram protein).
Apart from protein, you should also take sufficient carbohydrates as they are also high source of energy.
You can take daily 2 boiled eggs in which egg white portion is a good source of protein and egg yellow or egg yolk is a rich source of fats and omega-3 fatty acids which will help to gain weight.
I would further advise you to take fruits and green leafy vegetables also because they are having nutrients like vitamins and minerals which is equally necessary for our health.
Exercises like daily jogging, cycling, running and skipping would be good for half an hour daily.
As you are quite young (just 21),some girls starts gaining weight after 23 to 24 years so there is no need to worry much about weight or personality.
Wishing good health.
Regards,
Ttake approx 2000 kilo-calories per day.
Detailed Answer:
Hi,
Thanks for the follow-up.
You should take approx 2000 kilo-calories per day or requirement of protein is approximately 60 grams per day and carbohydrates 300 gram per day.
You can take diet as per our routine diet schedule like morning breakfast; afternoon lunch and evening dinner. I will advise you to count from daily protein intake in grams which would be much easier for you rather than counting from calories as you had an active life.
To gain weight, you must take protein rich foods like,
Eggs (6 gram protein),
Milk (1 cup- 8 gram protein),
Cheese (1 cup-30 gram protein),
Yogurt (1 cup 10 gram protein),
Soy beans (1 cup 30 gram protein),
Peanuts (2 TSF-8 gram protein),
Almonds (1 cup -30 to 35 gram protein),
Cashews (1 cup- 20 to 25 gram protein).
Apart from protein, you should also take sufficient carbohydrates as they are also high source of energy.
You can take daily 2 boiled eggs in which egg white portion is a good source of protein and egg yellow or egg yolk is a rich source of fats and omega-3 fatty acids which will help to gain weight.
I would further advise you to take fruits and green leafy vegetables also because they are having nutrients like vitamins and minerals which is equally necessary for our health.
Exercises like daily jogging, cycling, running and skipping would be good for half an hour daily.
As you are quite young (just 21),some girls starts gaining weight after 23 to 24 years so there is no need to worry much about weight or personality.
Wishing good health.
Regards,
Above answer was peer-reviewed by :
Dr. Vinay Bhardwaj
sir, Thanks for your answers
You mentioned to take two boiled eggs in the above answer(but i am a complete vegeterian)please suggest alternative to that?? Sir, with the above listed items can i gain good muscle and weight? In few months or it is a very long process
You mentioned to take two boiled eggs in the above answer(but i am a complete vegeterian)please suggest alternative to that?? Sir, with the above listed items can i gain good muscle and weight? In few months or it is a very long process
Brief Answer:
Full 1 glass of milk.
Detailed Answer:
Hi,
Thanks for the follow-up query.
Eggs are not considered as a non-vegetarian food although it is a animal product.It is just like milk which is also a animal product but almost every vegetarian drinks it.
Anyway,One full glass of milk would be good alternative to two boiled eggs and you should also take sprouts which are full of enzymes, vitamins, minerals and protein, making them one of the most complete and nutritional of all foods.
Examples of sprouted foods which all are good sources of protein.
bean sprouts,
sprouted almond,
sprouted flax seed,
sprouted buckwheat.
And yes,this weight gain is a gradual process.
If you eat high protein and carbohydrates diet regularly then you may start gaining weight within 3 to 4 months.
Hope this will help you.
Regards,
Full 1 glass of milk.
Detailed Answer:
Hi,
Thanks for the follow-up query.
Eggs are not considered as a non-vegetarian food although it is a animal product.It is just like milk which is also a animal product but almost every vegetarian drinks it.
Anyway,One full glass of milk would be good alternative to two boiled eggs and you should also take sprouts which are full of enzymes, vitamins, minerals and protein, making them one of the most complete and nutritional of all foods.
Examples of sprouted foods which all are good sources of protein.
bean sprouts,
sprouted almond,
sprouted flax seed,
sprouted buckwheat.
And yes,this weight gain is a gradual process.
If you eat high protein and carbohydrates diet regularly then you may start gaining weight within 3 to 4 months.
Hope this will help you.
Regards,
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Above answer was peer-reviewed by :
Dr. Vaishalee Punj
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