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30 year old and underweight. What could be done to gain weight?

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Dietitian & Nutritionist
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I am 30 year old. I am underweight. 48-49 Kgs. My height is 5.10. I have been this thin all through. Would like to understand what I can do to gain weight. Will any medication help to increase my apetite in general.
Posted Sat, 31 Aug 2013 in Weight
Answered by Meenakshi Attrey 42 hours later

Thanks for using Healthcare Magic.

The information provided indicates that your BMI is 15.1 Kg/m2. This value is below the normal range and as asked by you, a weight gain diet program would be helpful along with regular exercises.

Be careful with what you eat. Consuming calories alone would increase the fat mass; which may lead to health problems later. Therefore, it’s advisable to consume more proteins and do regular exercises for building the muscle mass. Include milk and its products, soy and its products, mushroom, mature legumes and pulses and dry fruits and nuts in your daily diet. If you are a non – vegetarian, consider the low fat cooking methods like roasting, boiling and grilling, for cooking non veg.
Peanut and almond butter, tofu and Tempe are good sources of proteins and are also XXXXXXX in calories. Taking small and frequent meals would be helpful, and do not eat or drink around the main meal timings to save the appetite for the meals.
Add the foods XXXXXXX in resistant starches like potato, yam, rice and whole wheat breads in the diet for required calories. Fruits and vegetable are very important since they provide means for better digestion and assimilation of the food consumed. Always keep the handy snacks with you, for e.g. peanut Chikki, roasted nuts, dry fruits, sprouts and roasted channa, and take plenty of water and other hydrating liquids like coconut water and refreshing lime juice.
Avoid bakery and commercially prepared foods as they contain additives and preservatives, which may later interfere with the food absorption and metabolism.
You are required to put on around 25 -30 kilos. Taking protein supplements would help you in achieving the goal faster. You may consult your doctor to select the supplement best suited for you. Weight gain is slow process and its important that you follow the set diet and eating routine and timings, never skip meals and also avoid eating more than the intended quantities. Be persistent and focused.

And to help the diet do its best, make changes in the lifestyle and routine. Go for a jog and indulge in sports. This would help you develop the muscles. Eating calorie and protein XXXXXXX diet without a proper activity plan results in weight gain with more fat than muscles and may cause lifestyle related disorders.

Simple exercises like jogging, stretching, skipping, swimming, yoga etc. would help you gain muscle mass.

Consult your doctor before taking any medication for improving appetite.

Hope this satisfies your query.

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