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Want to gain weight
I am 21 and my weight is 48 kg. I want to gain some weight according to my age. No matter what I eat my weight is not gaining. I am on 48 kg from constant 5 years. Please suggest something.
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Hi
When you continue eating the amount you are normally eating u need to change what you are eating to more carbohydrate and also adding little more fat in your diet than you are normally eating.
For example eating more rice, wheat and potato
And adding approx 10 to 15g more of ghee or butter in your daily diet.
Add 1 or two serving of milk and make ok products in your diet.
For more personalized diet need to know your activity level and your eating habits
Whether you r a veg, non veg, vegan etc
Much more
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Hi
Good evening!
Your weight has to be proportionate to your height more than your age. If you are healthy, I wouldn’t worry too much about weight.
I do not know your cuisine. Here are some foods to include if you’d like to gain weight.
1. Include protein sources in the form of milk, paneer, dal, eggs, chicken and fish (if you eat animal foods).
2. Add healthy fats like nuts, seeds 1 tsp ghee and coconut.
Try increasing your food portion size a little more. Exercise regularly, at least 30 minutes a day.
Try recipes like smoothie, laddu, sattu and parathas. They are energy dense foods.
Next Steps
Please get a basic blood test done if you haven’t already. If you have any further questions you can connect with me through my website - https://www.pragmaticnutritionist.com/
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Healthy morning
If you want to gain weight slowly and steadily, try aiming for 300-500 calories more than you burn each day .
1. Eating more frequently. Slowly begin to eat 5-6 smaller meals during the day .
2. Choosing foods lots of nutrients
3. Top it off
4. Try smoothie and shakes
5. Add extra calories each meals with cheese, nuts and seeds .
6. Have a balanced diet- choose from variety of foods groups, fruits and vegetables and starchy carbs and dairy alternatives.
7. Build muscle with strength training and yoga - exercise can also improve your appetite
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Weight is never according to age first
Its with your height in relation
Kindly connect over consultation with your age height and weight details
And the diet routine you follow to help you with gain some weight
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Ms. Faiza Naz
Dietitian/Nutritionist
7 yrs exp
New Delhi
Hi
you need to focus on change your lifestyle and healthy eating habits including carbs and protein rich diet also do some strengthening.
for further details take a consultation.
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