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I want a diet plan to gain my weight
As now I'm 61Kgs height 5'11
Regular Gym going guy

Raj jaiswal

1 month ago

I want a diet plan to gain my weight
As now I'm 61Kgs height 5'11
Regular Gym going guy

Nutrition
0

Happy Tummy Expert

1 month ago

Dear Raj jaiswal, Thank you for the question

Weight gain is a journey which requires appropriate nutritional management along with stress management, ideal sleeping hours and physical activity to maintain a healthy weight, prevent loss of lean body mass, Muscle mass and avoid malnutrition.        

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.

According to your mentioned Height & weight your BMI is 18.8kg/m2 which is borderline under   Normal BMI as per WHO classification.

Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

According to your mentioned Height & weight your Ideal body weight is 80kg

Please note it is recommended that the target body weight must be maintained within the normal BMI & ideal body weight range.

 

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.
  • Include good amount of fiber in your daily balanced, some of the god sources of fiber include whole grain, multigrain, millets, fruits and vegetables, nuts etc.
  • 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.

Here are few guidelines that can be considered for nutrition management during  workouts

Pre-workout –the role of nutrition is fueling

  • Carbohydrates are the preferential fuel for general exercise sources of carbohydrates are whole wheat, millets, multigrain, wheat bran, oats etc.
  • Low fat and moderate protein should be consumed to reduce gastric disturbances
  • Good Pre-workout food options include oatmeal, whole grains, fruits such as banana, apple etc coupled with dry fruits.
  • Always start your workouts well hydrated.

During Workout- The role of nutrition is performance

  • For shorter period of exercise carbohydrate intake is not necessary
  • For longer periods consuming carbohydrate rich snacks like energy bars, sports drinks can prevent fatigue and delay hunger.
  • During exercise water should be consumed every 15-20minutes to avoid early fatigue.

Post- workout – the role of nutrition is recovery

  • Consuming protein is necessary to help gain recovery and prevent muscle loss
  • Carbohydrates should be recovered to restore glycogen
  • Post workout food options include egg whites, paneer, curd, fruits, smoothies, lean meat etc
  • Rehydration with water or electrolytes such as sodium, potassium and chloride help maintain electrolyte balance blood pressure of the body

It is very important to be well hydrated when beginning your workout.

Do contact your fitness expert do discuss your protein needs as per your exercise routine. It is recommended to practice regular workouts and exercise under professional guidance.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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