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What is the best way to gain weight?

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Dietitian & Nutritionist
Practicing since : 2004
Answered : 228 Questions
hi team, my present weight is 50kgs and i want to gain my weight. pls let me know what should be done. as im in facilities management i have to go around the entire facility all times. pls advice what shuld be done
Posted Mon, 23 Dec 2013 in Diet Plans
Answered by Meenakshi Attrey 1 hour later
Brief Answer: Increase the protein and calorie intake Detailed Answer: Hi XXXXXXX Thanks for posting the query. Since you need to take weight gain diet, 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 resistant 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 egg (white only) and white meats in non-fried form for good quality protein. 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. You may include potato, yam, rice and breads in the diet for required calories. Fruits and vegetable are also important as 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. Avoid bakery and commercially prepared foods as they contain additives and preservatives. Weight gain is a slow process, follow your set diet and eating routine and timings, never skip meals and also avoid eating more than the intended quantities. Be persistent and focused. Hope this satisfies your query. Meenakshi
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Follow-up: What is the best way to gain weight? 22 minutes later
the diet u have mentioned is alright but frankly speaking its not possibe to intake it as im always on facility round. i get exhausted after running all around in the facility. Also last september i suffered from leptospirosis thats y i get tired
Answered by Meenakshi Attrey 29 minutes later
Brief Answer: Small frequent meals are important Detailed Answer: Hi XXXXXXX Thanks for the follow up. As mentioned earlier, it is very important to include added calories and protein in the diet for weight gain. The reason you get tired is possibly the lack of sufficient nutrition to carry out the routine work and history of leptospirosis. And to improve stamina and gain muscles, it is important to eat on time and at regular intervals so that the diet nourishes the body. If your current routine does not allow you to take frequent breaks for meals, I would suggest you to include handy snacks like nuts and dry fruits, sprouts, roasted peanuts, nut bars, Protein Bars etc. in the diet. These can be taken as quick bites between the meals and office work. Also, start some light resistance exercises for improving the muscle mass. Sufficient hydration is very important for weight gain. Therefore, include coconut water, lemonade, buttermilk and other refreshing liquids in the diet. Hope this helps. Meenakshi
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