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Diet plan
Please suggest me a diet plan good for hair and weight gain. I am recovering from telogen as well I want to gain weight as well as my root cause of telogen was nutrition
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Since your telogen effluvium was nutrition-related, the focus should be on correcting deficiencies, improving overall calorie intake, and supporting hair follicle recovery while promoting healthy weight gain. A balanced, nutrient-dense diet will help reduce hair fall, strengthen regrowth, and support gradual weight gain.
Dietary Pointers for Hair Health & Weight Gain:
- Include adequate protein at every meal (dal, paneer/curd, tofu, soy, milk, nuts and seeds, eggs, lean chicken and fish) to support hair structure.
- Add complex carbohydrates like whole wheat roti, rice, millets, oats, and potatoes for energy and weight gain.
- Include healthy fats such as ghee, cold-pressed oils, nuts, seeds, and nut butters to increase calories and support hormone balance.
- Focus on micronutrients critical for hair like iron, zinc, biotin, vitamin B12, vitamin D, and omega-3 fats through food sources.
- Eat fruits and vegetables daily, especially leafy greens, seasonal fruits, and vitamin-C-rich foods to improve iron absorption.
Next Steps
If you require a personalized diet plan which will help improve your overall health then do reach out to us.
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Kindly book a consultation with me. General advice won’t work
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As you require much more time to gain your weight and as well as to maintain sustainable lifestyle. You need a personalized dietary prescription.
Please connect with me via this app.
Thank you.
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Consult me for a customized healthy diet plan
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Please ask me directly for personalized diet plan for you.
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
You may contact for a personalized diet advice. For healthy tips follow my YouTube▶️ channel Dietitian Moumita Dutta.
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Ms. Mini Thomas
Dietitian/Nutritionist
21 yrs exp
Chennai
Kindly contact personally for a customized diet plan
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please connect over consultation to help you to better
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
A healthy diet for weight gain and hair growth focus on a consistent calorie surplus combined with high protein, nutrient dense foods to combat the underlying causes of telegen effluvium (TE) .TE is a reactive process triggered by metabolic stress , rapid weight loss or severe nutrient deficiencies.
To gain weight and healthy hair
Protein ( crucial for hair structure)
Eggs, lean meat / fish , vegetarian source like paneer, lentils, chickpeas, soy, tofu
Healthy fats :
Avocados, nuts , seeds, ghee and olive oil
Complex carbs:
Root vegetables like sweet potatoes and potatoes
Whole grains like oats, quinoa, and millet
Iron and zinc
Spinach , pumpkin seeds, amla
Weight gain tip :
Eat 5-6 small , frequent meals rather than 3 large ones .
2. Root causes of TE
Acute stress / shock
Nutrition deficiency : lack of iron , protein, zinc , vitamin D
Rapid weight loss due to severe stress
Hormonal changes: postpartum, menopause and thyroid
Medication like beta blockers, antidepressants and anticoagulant
3. Foods avoid :
Refined sugar
Deep fried and processed
Excess alcohol
4. Lifestyle advice
Be patient
Gentle hair care
Stress management: yoga, meditation and 7-9 hours sleep
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good morning pls connect through practo app directly.
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