How to gain healthy weight?

Shweta

1 year ago

How to gain healthy weight?

Fibre Intake Nutrition Food Lifestyle Physical activity

Happy Tummy Expert

1 year ago

Dear Shweta, Thank you for the question

WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 - Obese

As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.

The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition which may require medical assistance.

An ideal weight management program such as weight gain involves lifestyle management including dietary modification, regular physical activity, hydration and good sleep cycle. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.

Here are few guidelines that can be considered for weight gain

Having a Healthy Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning. Include energy dense foods, keeping in mind the daily needs.
Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.
Include energy dense foods, keeping in mind the daily needs. Some of the energy dense foods include Whole wheat, multigrain millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
Do not skip meals. Eat small frequent meals.
Three major meals a day with healthy nutritious snacks in between is preferred.
Try to increase the serving size and portion size gradually and systematically
Include healthy fats from nuts and seeds.
Drink at least 8 glasses of water per day to maintain hydration
Indulging in physical activity can help in increasing the appetite and give a feeling of hunger.
Try to follow a good sleep regimen in terms of both quantity and quality.