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Suggest Diet Plan To Gain Weight
Dear Doctor, My diet is very low and i am suffering from Constipetion, weight loss and my fitness is very bad. Weakness is creating lots of problem. whatever i eat that is not affecting my health (i.e. my weight is not gain). Please suggest me what I do?
Wed, 19 Aug 2015
Oh how nice of you to check out HCM for your concerns. The list of symptoms you provided me is consistent with a state of malnutrition. Please let me offer some suggestions I have used with so many of my patients.
1. Eat to fill 6 times per day.
2. Think of everything most people who want to Lose weight are told and do exactly the opposite. Feel free to ask for seconds. Feel free to eat fatty foods that are healthy for you and since I don't know where you live I don't know what to suggest.
3. Mild exercise can invigorate you to help you feel hunger again.
4. Practice deep breathing.
5. Eat olives, all kinds of nuts, nut butter, nuts with dried fruits for snacking, fresh juices without sugar, make high calorie protein shakes whether you drink milk or not.
6. Not knowing if you are a man or woman, but there are recipes for high calorie puddings on the internet, and using avocodos should also help put weight on .They are good for the heart.
Always gradually do things like increasing calories, protein, exercise.
7. Use creams on foods (whole fat), Add melted butter or ghee to dishes more so than usual, saute or stir-fry vegetables, add jelly and honey to your snacks, cereals, add nuts and dried fruits to your cereals, and if you are a cheese eater, put cheese in mashed potatoes, over salads, etc.
You can do it! What to do? Frequent meals, learn to eat when hungry not according to time of day but don't cut down on overall intake. Increase calories by 1000 per day to gain 2 pounds/week on top of an average of 2200 you probably need already if a man and 1500-1800 if a woman without exercise calories included. Exercise consistently. Eat high calorie foods. Keep snacks everywhere. Assure adequate fluid intake. Monitor weekly weight and adjust accordingly to meet goals. If you want a general formula for determining a healthy body weight you can take 30 x kg in weight and that will give you an idea of approximately how much many calories your are taking in now. Crude method, but I don't know your sex, ht or weight.
I hope this has helped. If you can think of anything else I may help you with I am here. If you want to see me personnally, please come through the specialist portal and ask for me. Good luck with achieving your goals. Kathy
Shattler, MS,RDN
1. Eat to fill 6 times per day.
2. Think of everything most people who want to Lose weight are told and do exactly the opposite. Feel free to ask for seconds. Feel free to eat fatty foods that are healthy for you and since I don't know where you live I don't know what to suggest.
3. Mild exercise can invigorate you to help you feel hunger again.
4. Practice deep breathing.
5. Eat olives, all kinds of nuts, nut butter, nuts with dried fruits for snacking, fresh juices without sugar, make high calorie protein shakes whether you drink milk or not.
6. Not knowing if you are a man or woman, but there are recipes for high calorie puddings on the internet, and using avocodos should also help put weight on .They are good for the heart.
Always gradually do things like increasing calories, protein, exercise.
7. Use creams on foods (whole fat), Add melted butter or ghee to dishes more so than usual, saute or stir-fry vegetables, add jelly and honey to your snacks, cereals, add nuts and dried fruits to your cereals, and if you are a cheese eater, put cheese in mashed potatoes, over salads, etc.
You can do it! What to do? Frequent meals, learn to eat when hungry not according to time of day but don't cut down on overall intake. Increase calories by 1000 per day to gain 2 pounds/week on top of an average of 2200 you probably need already if a man and 1500-1800 if a woman without exercise calories included. Exercise consistently. Eat high calorie foods. Keep snacks everywhere. Assure adequate fluid intake. Monitor weekly weight and adjust accordingly to meet goals. If you want a general formula for determining a healthy body weight you can take 30 x kg in weight and that will give you an idea of approximately how much many calories your are taking in now. Crude method, but I don't know your sex, ht or weight.
I hope this has helped. If you can think of anything else I may help you with I am here. If you want to see me personnally, please come through the specialist portal and ask for me. Good luck with achieving your goals. Kathy
Shattler, MS,RDN
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