1 month ago
My weight was 54 and height was 5'5 how I increased my weight what should I eat in a day
1 month ago
Dear Mitu Singh, 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.
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.
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 for Asians
18.5 to 23 - Normal
Less than 18.5 - Underweight
23 to 27.5 - Overweight
Above 27.5 - 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 19.8 which is in the Normal Category as per WHO classification.
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 to show results
A high calorie and high protein diet is recommended for weight gain. High protein foods give a feeling of satiety, delay gastric emptying and help in maintain lean body or muscle mass . Daily protein requirement should ideally be followed as 0.8-1g per kg body weight. You can include non-vegetarian sources of protein such as chicken, eggs, fish, prawns etc and vegetarian sources Milk & milk products like paneer, Legumes, lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts, almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds as a part of your daily balanced diet
Here are few guidelines that can be considered for weight gain
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.