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Diet plan to increase overall weight

Hi docter, I am 22 years Female .My height is 5.5 and weight is 45 kg. I want to put on some weight through diet . And Even I tried with food items of my choice fat is accumulating at stomach .But I hands are too lean which make me to look too weak.I want Them to look bit healthier. Can You please help me? thanks geetha
Asked On : Mon, 19 Nov 2012
Answers:  2 Views:  73
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Dietitian & Nutritionist 's  Response
hiii geetha...first of all you need to start going to the gym to do some weight lifting exercises.. this will help you increase muscle mass.. along with this you need to eat high carbs and protein egg, chicken, fish, paneer, rice, potatoes, sweet potatoes, bananas etc... eat little more than your appetite.. eat meals every 2-3 hours.. you can also start taking a weight gainer supplements of carb : protein ratio of 4:1 which you will get in any sports supplements well..
Answered: Fri, 23 Nov 2012
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Physical Therapist or Physiotherapist Utkarsh Narang's  Response
Hello Geeta.
Thank you for posting your query with us.

Weight gain and weight loss both need a healthy diet and lifestyle. At your height and weight your BMI comes out to 16.5 which is in the underweight category. You need to gain at least 15 pounds ie 7.5 kgs so as to come into a healthy BMI. Follow my tips for a month and then we'll see the results.

1. Drink plenty of water - It is a necessity.. drink 3-5 L of water every day.
2. Eat 5-6 times a day and have small healthy meals. Low in Fat, High in Carbs and proteins
3. Make protein an essential component of your diet. Eat legumes, sprouts, boiled chickpeas, and if
you are a non veg person then eat loads of chicken and fish - boiled or grilled
4. Eat plenty of raw veggies
5. Add a protein or a weight gain supplement to your diet
6. The most important is START EXERCISING - Do half an hour of cardio - swimming, jogging or cycling
and follow it up with some weight training for your muscles.

GAIN MUSCLE and look leaner and stronger.,.. Do not eat junk food and sweets as then you'll just gain unhealthy visceral fat....

Stay Healthy!!!
Answered: Wed, 21 Nov 2012
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