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Suggest An Ideal Diet Plan For Weight Gain
Question: I am underweight.age 27,height 5.8,weight 52..kindly suggest for bpm balance n gain my weight.
Brief Answer:
To gain weight you need to consume more calories every day.
Detailed Answer:
Hi,
Welcome to health care magic,
I have read your query and understand the concern.
Here your body mass index (BMI) is around 17.40 (considering your height 5.8 and weight 52 kg) which is less than 18.5, means you are underweight.
You need to put on some weight and to gain weight you need to consume more calories every day from healthy foods and choose the right type of exercise.
You can have below mentioned diet to gain some weight.
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 with nutritional supplement can be continued.
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. Drink banana 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 if you take.
Exercises are also important for healthy weight gain.
Hope this detailed information is helpful and let me know if you have any doubt.
Regards,
Dr.Sandip kabra
To gain weight you need to consume more calories every day.
Detailed Answer:
Hi,
Welcome to health care magic,
I have read your query and understand the concern.
Here your body mass index (BMI) is around 17.40 (considering your height 5.8 and weight 52 kg) which is less than 18.5, means you are underweight.
You need to put on some weight and to gain weight you need to consume more calories every day from healthy foods and choose the right type of exercise.
You can have below mentioned diet to gain some weight.
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 with nutritional supplement can be continued.
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. Drink banana 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 if you take.
Exercises are also important for healthy weight gain.
Hope this detailed information is helpful and let me know if you have any doubt.
Regards,
Dr.Sandip kabra
Above answer was peer-reviewed by :
Dr. Sonia Raina
As a Omega 3..does not understood,is it a suppliment..
And which protein powder will take..confirm ..
And which protein powder will take..confirm ..
Brief Answer:
Nutrilite protein powder or ensure plus powder
Detailed Answer:
Hello,
Welcome again,
Nutrilite protein powder or ensure plus powder manufactured by Abbott Laboratories helps in gaining muscle mass. But doing exercises along with it would be advised.
Omega 3 fatty acids are PUFAs (poly unsaturated fatty acids) and they are essential fatty acids which means they cannot be synthesized by the body and have to be included in the diet.
The best sources of omega 3 fatty acids are fish like salmon and for a vegetarian the best sources would seeds like flaxseed, soybean, pumpkins and walnuts.
These Omega 3 fatty acids have been recommended commonly to reduce cholesterol level or to maintain blood cholesterol level in blood.
Hope this helps.
Regards,
Dr.Sandip Kabra
Nutrilite protein powder or ensure plus powder
Detailed Answer:
Hello,
Welcome again,
Nutrilite protein powder or ensure plus powder manufactured by Abbott Laboratories helps in gaining muscle mass. But doing exercises along with it would be advised.
Omega 3 fatty acids are PUFAs (poly unsaturated fatty acids) and they are essential fatty acids which means they cannot be synthesized by the body and have to be included in the diet.
The best sources of omega 3 fatty acids are fish like salmon and for a vegetarian the best sources would seeds like flaxseed, soybean, pumpkins and walnuts.
These Omega 3 fatty acids have been recommended commonly to reduce cholesterol level or to maintain blood cholesterol level in blood.
Hope this helps.
Regards,
Dr.Sandip Kabra
Above answer was peer-reviewed by :
Dr. Sonia Raina
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