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I want to gain weight
My age is 21 but my weight is about 37
I'm not gaining weight
How can I gain my weight
I'm eating properly but results were nothing
Answers (11)
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1st consult with dietician/doctor. Can start eating banana aloo pomegranate, chikoo, mangoes, milk products, non veg heig calories and protein food.
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Sometimes, not putting on weight even when eating properly can be caused by hidden issues such as thyroid problems, digestive disorders (like celiac disease or IBS), infections, or a fast metabolism. As a dietitian here are my tips you can practice in your daily routine to help you achieve your health goal:
• Include nutritious, energy-dense foods like nuts, seeds, nut butters, cheese, whole milk, paneer, avocados, and dried fruits into your daily meals.
• Use healthy oils such as olive oil and ghee in your cooking to add extra calories, and make sure to include whole grains, legumes, and starchy vegetables like potatoes and sweet potatoes in moderate amounts.
• Instead of having just 2-3 large meals, try to have 5-6 smaller meals and healthy nutrient dense snacks throughout the day.
• Consume protein-rich foods like eggs, dairy, pulses, tofu, chicken, or fish in every meal in combination to help in muscle growth.
• For exercising, practice gentle strength training or resistance training to help increase muscle mass.
• Avoid eating processed junk food or sugary snacks for weight gain; make healthier choices instead.
• Keep a food diary to monitor your intake and to help you find ways to increase your calorie consumption by keeping your meals healthy.
• Be patient, as gaining weight healthily takes time; target a gain of 0.5-1 kg each month.
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For further personalized guidance, you can connect with me to help prepare a diet plan which is sustainable and works best for you as per your lifestyle and habits.
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Kindly contact personally through practo app
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You need to take high protein diet.Please ask me directly for personalized diet plan for you.
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Need more information so please connect me through practo you will get good results .
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Hi
Try including good amounts of healthy fat and protein in the diet. Check if you have hormone fluctuations like thyroid, and nutritional
deficiencies.
If everything is okay, I wouldn’t be worried. Also talk to a doctor if you have low appetite or any other health issues that’s preventing you from gaining weight.
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You're 21 and underweight at 37 kg, despite eating properly. This may be due to poor nutrient absorption, high metabolism, or hormonal imbalance. You need a personalized, calorie-dense diet with the right timing and combinations.
Next Steps
Start a protein-rich, high-calorie plan (nuts, dairy, rice, ghee).
Get a basic blood test (thyroid, hemoglobin, vitamin D/B12).
Book a consultation with me for a customized plan that works for your body.
Health Tips
Just eating more isn’t enough—what, when, and how you eat matters. Let’s fix it step-by-step together.
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Pls book the consultation
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
Co tact to me through Practo App.
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Ms. Neema Yadav
Dietitian/Nutritionist
6 yrs exp
Kolhapur
For 21 years old female weighting 37 kg , gaining weight in a healthy and sustainable way is important .
✅ Aim to gain 0.5 - 1 kg per week.
A safe goal would be to reach 45-50 kg gradually over
2-3 months
✅. General Guidelines:
1. Eat every 2-3 hours
Have 5-6 small meals a day
Don’t skip meals- even if you’re not hungry
2. Increase caloriec intake smartly :
Add 300-500 extra calories/ day to start gaining
Use calories-dense but nutrient rich foods
Nuts and seeds, dry fruits
Full fat dairy ( milk, curd, paneer, cheese )
Ghee , peanut, butter, coconut
Whole grains like brown rice, oats , millets
3. Focus on protein:
Protein build muscle, not just fat
Best Sources :
Paneer , tofu , dal , chana , rajma , nuts , curd , eggs
4. Add healthy fats :
1-2 tsp. Ghee or oil in every meal
Add nut butter, seeds , ( flax , pumpkin) avocado,
Coconut
5. Carbs are Key :
Including complex carbs
Combine carbs with protein and fats
6. Use high calorie smoothie
Banana + peanut butter + milk + oats
Mango + curd + soaked nuts
7. Stay hydrated- but not around meals
8. Exercise smartly :
Light resistance training or yoga to build lean muscle
Avoid excessive cardio
9. Sleep and stress :
7-9 hours of sleep helps muscle repair and weight gain
10. Track progress weekly
Check weight, energy levels and appetite
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