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How do I, a 25-year-old woman, gain healthy body weight safely?

Shreya Shah |110 Answers |Ask -Follow

Nutritionist, Diabetes Educator - Answered on Jun 05, 2024

Shreya Shah, founder of Health Fuel, is a clinical nutritionist, a certified diabetes educator and a weight loss expert.
A Fit India ambassador, she has been helping individuals to manage thyroid, diabetes and other lifestyle problems with the right diet and nutrition plan for nearly a decade.
Shreya is a member of Indian Dietetic Association and has worked in Mumbai’s KEM Hospital and Bai Jerabai Wadia Hospital For Children and Thane’s L H Hiranandani Hospital where she has trained healthcare professionals and organised wellness workshops.
Shreya holds a bachelor's degree in science from Ramnarain Ruia College, Mumbai, and a post-graduate degree in dietetics from SNDT Women's University, Juhu, Mumbai.... more

Asked by Anonymous - May 22, 2024Hindi

Health

How to gain healthy body weight

Ans: - Include protein with every meal
- weight training 3times a week
- Try to manage gut issues of any
- Also look for any deficiency like D3 and B12
- Include nutrient dense meals
- Manage stress
- Quality sleep -7hrs

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Certain proteins and foods rich in good fats may help.
I would suggest it more important to feel fit rather than weight gain example do our body composition and in that your muscle mass should be in a good range, visceral fat should be low than you are overall fit.
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Hello, I have recently started working out as I am looking to gain some good weight. My current height is 5'10 and my weight is 65kgs. Can you please suggest me a diet in order to gain good weight with a mix of proteins and other foods good for natural gaining.

Ans: Your ideal weight should be around 77 to 80 kgs and hence protein requirement is 70 gms per day .

Pre workouts you can have
Carbs so as to perform max during your workouts .

Eg

Oats / nuts with fruit like banana / orange / apple
Overnight soaked almonds / walnuts / pista -5 to 7 pcs each

Post workouts you need to include proteins in diet
Eg protein supplement - isopure or muscle blaze -30 gms or GNC muscle gain -30 gms in a glass of milk or water

Can have eggs -2 to 3 / sprouts -1 bowl / paneer grilled -100 gms

Or Smoothie - protein supplement + nuts + milk + fruit of your choice .

Rest in the meals you can add
Paneer
Sprouts
Dal
Lentils
Eggs
Chicken
Fish
Curds
Milk and milk products
Soy beans etc
Which are loaded with proteins and will help achieve your requirements of protein in the body .
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Asked by Anonymous - Jul 17, 2024Hindi

Health

Hi, I’m 27 years old, single, and trying to gain weight but having a lot of difficulties. I currently weigh 59 kg and my height is 5'7" (173 cm). Despite trying the gym and protein supplements, I haven’t been able to gain weight. My BMI is 19.7 according to the calculator at calculator.net/bmi-calculator.html. I look skinny and would like to know what I can do to gain some weight. Could you please provide me with some advice?

Ans: - Check if u have any gut issues - sometimes if the diet is correct but if u have gut issues, it will not help in good nutrient absorption
- Simple guidelines for muscle gain
1. Include protein with every meal
2. If ur a vegetarian and are not able to meet up the protein requirement - add a protein supplement
3. Quality sleep -7-8hrs/day
4. Manage ur stress well
5. Avoid processed and packaged foods in the diet
6. Strength training 3times a week

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