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Komal Jethmalani | Answer |Ask -Follow

Dietician, Diabetes Expert - Answered on Nov 19, 2020

Komal Jethmalani is a practising dietician and nutritionist with over 26 years of experience.
She specialises in weight loss and diabetes management.
Jethmalani has completed her MSc in food and nutrition from SNDT University and trained at Jaslok Hospital.
She is a NDEP-certified diabetes educator.... more

Question by Karan on Nov 19, 2020Hindi

Health

Dear Komal,
I am a 31-year-old working professional.
I am 170 cm tall.
I am skinny.
Can you suggest some weight gaining measures?
I am a vegetarian and would like to get some suggestions.
With best regards,
Karan

Ans:

An ectomorph tends to be thin and struggles to gain weight.

You may have this body type wherein you may be typically skinny and have a light build, with small joints and lean muscle.

You may have fast metabolism and so may need a huge amount of calories to put on weight.

Workouts should be short and intense, focusing on big muscle groups.

Less aerobic activities should be your goal.

Supplements may be necessary to support the workout and muscle build up.

Since you are a vegetarian, aim at acquiring good protein combinations from plant foods and good quality protein absorption.

Include milk and milk products as well.

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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Question by Nivi - Dec 01, 2021Hindi

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Respected Ma'am,I am Nivi.I am 21 years old.Height: 5'3Weight: 41 kgI want to increase my weight. It would be great if you could share any tips.Thanks and regards,Nivi

Weight gain should be targeted as increase in lean mass.

Start with regular strengthening exercises daily and ensure a good protein intake for muscle build-up. This will help gradually increase your weight.

Have a balanced diet with a good balance of macro and micro nutrients.

Eating excess carbohydrate or high fat foods will only increase fat percentage.

If you are an ectomorph whose metabolic rates are very high, you will need to plan your activities with more focus on weight training and less on cardio.

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Question by Anonyomus - Jan 14, 2023Hindi

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Hi, I am 55 years and I remained skinny till today, I tried eating lots of paneer, cheese, butter, pizzas, potato and everything my friends suggested but nothing worked on adding any weight. Although I remained fit for all this time still I feel like I should have some weight. I am tagged underdeveloped casually, I don't feel bad for this but I am looking for a way to add some weight, can you please help? I am vegetarian.

Ans: Overall health is determined by lean mass and not fat. You have an ectomorph body type - lean, with little body fat, and little muscle. You can be skinny but you must build muscle mass. This can be done by regular weight training exercises and a high protein diet. Being a vegetarian, you can have good protein sources from dairy products, pulses and legumes, nuts, soya, whole grains, etc. Fast and junk foods will only help you gain fat and elevate your blood lipid levels.

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Asked by Anonymous - Feb 25, 2023Hindi

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Dear I am a 36-year-old working professional.I am very skinny.Can you suggest me how can my weight gaining?

Ans: Yes offcourse you can gain weight; Join the gym for good stregth training and eat hell lot of protein and carbs. It will definately help you to gain weight.

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Question by Vivek - Apr 24, 2023Hindi

Health

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 .
Also help built lean muscle mass .

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DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

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