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Suggest ways to gain weight?

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Answered by

Dietitian & Nutritionist
Practicing since : 2006
Answered : 23 Questions
I am 24yr old, 5feet7inc and olny 50kg weight. How to gain weight.
Posted Sun, 20 Oct 2013 in Weight
Answered by Neethu Vipin 56 minutes later
Brief Answer:
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Detailed Answer:
A high calorie- high protein diet is recommended for healthy weight gain. Still good nutrition always counts. So have foods which contains healthy calories and good proteins.

Weight gain can happen by gain on muscle mass or by gain on fat. Healthy weight gain will be the muscle mass gain, for which a diet in high protein is recommended.

Healthy fats are monounsaturated and polyunsaturated fats and omega-3 fatty acids which you will get from the vegetable cooking oil and nuts. Avoid saturated fats like margarine, ghee, vanaspathi etc., which are bad fats.

Never Miss breakfast- a well-balanced breakfast can boost your metabolism and can wake up your appetite.

Eat often- eating in every 2 hours will make you feel energetic and help you to XXXXXXX the increased caloric requirements. So 3 major meals and 3 minor meals can be taken for a day.

Snacking also can improve your appetite and add up to the calories you take.

Here is the list of Foods will help Healthy weight Gain and beat weakness

• Whole wheat toast with peanut butter or almond butter spread

• Pulses and legumes

• Soybean and soy products

• Dairy products- milk, curd, butter milk, cheese etc.

• Dry fruits

• Milk shakes with fruits and dry fruits

• Creamy soups

• Energy- protein granola bars

• Salad with olive oil dressing

• Desserts based on milk and dry fruits, milk puddings, steamed fruit puddings etc.

• Fruits like banana, mango, Chikku are high in calories. So that can included in the diet for healthy weight gain.

• Pumpkin and water melon seeds

Exercise- Regular exercise will boost the metabolism and will wake up your appetite. Also start doing resistance exercise, as that will help to convert the protein to muscles not to fats. Thus helping you to gain weight in a healthy manner. You can take a physical trainers help in developing a resistance exercise program.

Eat right and Stay Well.


Neethu Vipin
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