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Weight gain
Dear Mam/Sir,
I want to gain 2-3kgs in a healthy way but I'm pre-diabetic. My HBA1c is "6".
I'm 34yrs and 57kgs. My height is 5'4
Answers (12)
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Hello there,
Firstly, your pre-diabetes needs to be reversed. It can be done with proper diet and lifestyle change. When your HbA1c will reach a normal range then weight gain can happen in a healthy way.
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consult via practo
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As I need to understand more about your health, Eating pattern and other clinical findings, identify the Current Health Report to give you right advice. You can connect us for private consultation. All the best
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Your BMI is in the normal range but if you still want to gain some weight focus on controlled and balanced nutrition that will prevent blood sugar spikes as you are pre-diabetic.
Guidelines for healthy weight gain with Pre-diabetes:
• Consume small and frequent meals to maintain steady blood sugar levels.
• Choose complex carbs such as millets, oats, brown rice, broken wheat which will release energy slowly in your body.
• Include protein rich foods such as eggs, lean meats, fish, dairy, pulses, soya products which will keep you satiated.
• Consume healthy fats such as ghee, ground nut oil, almonds, walnuts and flaxseeds.
• Avoid fried and processed foods such as chips, sweets, white bread, etc.
• Combine these dietary changes with strength training to build more muscle mass and reduce fat.
Next Steps
Do book a consultation with me if you need a customized diet plan to help you achieve your health goal.
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Hello user
Sure ,we will help you
But before prescribing any thing we need some information like
. Vitals
. Purpose
. Medical history
. Family history
. Occupation
. Physical activity
. Daily routine
And many more
So, if you want to contact us,you can contact us directly thru the link below or via Practo
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For more information or to contact me directly or via phone or for online counseling contact https://wa.me/message/vb6twvy2bpl2k1
Thanks with Regards
Dt. Ankita
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Hello
1. Eat more —-But smartly
Add 250-300 kcal / day that should give you 2-3 kg
Gain in 4-6 weeks
2. Focus on low -glycemic carbs
Whole grains: brown rice, oats, quinoa, barley
Legumes: lentils, chickpeas, kidney beans
Fruits: berries, apple, pear, guava , oranges
Vegetables: green leafy, broccoli, pumpkin, beans
3. Add quality protein:
Eggs ( boiled / omelette)
Chicken or fish ( grilled/ steamed)
Paneer, tofu
Greek yogurt , curd
Protein powder-why isolate or plant based
4. Includes healthy fats:
Nuts, almonds , walnuts, pistachios
Seeds : pumpkins, chia , flax seeds
Nut butter
5. Calories-boosting
Add powder nuts / seeds
Use milk based smoothie with oats nut and protein
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Hi
Your weight is in the healthy range. Once you bring your HbA1C levels to normal then you can try for weight gain.
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Hii
Its not a tough part . There are alot of diabetic friendly food that helps you to achieve this target . One month plan of good eating habits can help you achieve it .
Whenever you wish we cn start it . It is quite easy . Complex carbs will help you set your hb1ac levels as well . Fiber will help you reach the omega needed as well
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
Maintain a balance diet according your height and weight and biochemical parametres. You may contact for a personalized diet advice.
For healthy tips follow my YouTube▶️ channel
https://youtube.com/@moumitadutta9588?si=_CdPAO37J6NCK-x9
(Dietitian Moumita Dutta)
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Ms. Harshita
Dietitian/Nutritionist
14 yrs exp
Delhi
Kindly consult with me for detailed discussion and further guidance through practo.
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
You are pre diabetes
This is a serious concern
Kindly connect for your diet over the consultation
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good evening pls connect through app directly.
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Ms. Sonia Velarsan
Dietitian/Nutritionist
5 yrs exp
Bangalore
Thank you for sharing your details. Your current weight (57 kg) and height (5’4”) are within a healthy BMI range. Gaining 2–3 kgs in a healthy way while being pre-diabetic is possible, but it should be done carefully to avoid increasing blood sugar. Focus on nutrient-dense, high-quality calories rather than refined carbs or sweets. Include protein-rich foods (pulses, dals, paneer, curd, eggs, lean meats), healthy fats (nuts, seeds, avocado, groundnut, or flaxseed oil in moderation), and complex carbs (millets, whole grains, vegetables). Eating smaller, balanced meals every 3–4 hours can help maintain steady energy and weight gain without spiking sugars.
Next Steps
• Add one or two healthy calorie-dense snacks daily, such as nut butter with whole-grain toast, boiled chana, or fruit with seeds.
• Combine protein + complex carbs in every meal (e.g., roti + dal + sabzi, curd + millet, paneer + vegetable stir fry).
• Stay active with strength training or yoga to promote lean muscle gain rather than fat gain.
• Track your HbA1c every 3–6 months to ensure blood sugars remain in check.
Health Tips
Avoid juices, refined flour, bakery items, or excess rice as they may increase sugar levels quickly. Instead, choose whole fruits and grains in controlled portions. With the right balance of nutrition and exercise, you can achieve healthy weight gain safely.
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