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Happy Tummy Expert

9 months ago

Dear Riya Jain, 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.

 

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

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. 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

 

• 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.
  
   

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. Vitamin B12 is used as a cofactor for enzymes that are involved in the synthesis of DNA, fatty acids, and myelin.  Its deficiency can potentially affect hematologic and neurological functions.

The causes of Vitamin B12 deficiency can occur due to autoimmune disorders, inadequate intake of dietary vitamin b12 and malabsorption due to certain gastrointestinal disorders.

Management & Treatment of vitamin B12 deficiency involves repletion with B12 through natural dietary food sources or with b12 supplements that can be consumed under the supervision of a healthcare professional.

The recommended daily allowance (RDA) of Vitamin B12 for a woman is 2.2µg/day

Some of the rich food sources of Vitamin B12 are-

• Lean meat- chicken, fish, prawns. Crabs etc
• Eggs
• Milk & milk products
• Fortified cereals
• Vegetables – Mushroom, beetroot, potato

Vitamin D is a nutrient that is necessary for good health. It helps your body absorb calcium, one of the main building blocks for strong bones. Together with calcium, vitamin D prevent the risks of osteoporosis & maintain Bone mineral density Vitamin D is necessary for Muscles movement and your nerves need it to carry messages between the brain and the body. Your immune system needs vitamin D to fight off invading bacteria and viruses.

Sunlight is one of the best sources of vitamin D, exposing yourself to the sun for 10-15 minutes can help meet daily vitamin D requirement, Vitamin D help increase the absorption of calcium in the bones.

Other sources of Vitamin D include eggs, fish, fortified cereals, liver, cheese, fish liver oils, mushrooms etc.

Recommended daily allowance for Vitamin D is 15mcg per day for women.

Levels below 12 ng/mL are considered low and indicate vitamin D deficiency which might weaken your bones and affect your health.

We request you to kindly contact your health care professional for further assistance, management, and diagnosis

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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