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Happy Tummy Expert

1 year ago

Dear Siya Das, 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 and  it is recommended to consume 2000kcal/d.

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.

Kabaddi or the game of the masses as it is rightly called is an extremely physically demanding sport. It involves a great deal of muscular co-ordination, agility, quick responses, decision-making skills, presence of mind and breath-holding capacity. Which therefore increases the nutritional demands.

Here are a few tips to be considered

• Carbohydrates play a crucial role in enabling fuel for training, considering the key source of fuel during play is the stored muscle glycogen. Carbohydrates are equally ensuring constant supply of glucose to the brain which is important for quick responses and decision-making-tactical skills. 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
• Some of the food options include oatmeal, whole grains, fruits such as banana, apple etc coupled with dry fruits.
• Protein is important along with good quality carbohydrates to build muscle mass and enhance recovery. In-conjunction with the right training, it is essential to build strength, power, explosiveness. The key protein sources to include are non-vegetarian sources such as red-meat, lean-meat including chicken and fish, eggs, dairy sources including milk, curd, paneer, soy and dals/pulses. Most non-vegetarian sources are also natural sources of creatine which is crucial for lean body mass gains as well strength and explosiveness.
• 20-30% of total energy consumed per day should come from a variety of good quality fats. These include fish sources like mackerel, salmon which are key sources of omega-3 essential as an anti-inflammatory for faster recovery coupled with nuts such as almonds, walnuts, flax seeds etc.
• It is important to take care of calcium and vitamin D requirements for bone health, maintain Bone mineral density.Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt. Sunlight is the one of best sources of vitamin D, exposing yourself to the sun or sunbathing for 10-15 minutes can help maintain bone health and vitamin D increases the absorption of calcium in the bones. Other sources of Vitamin D include eggs, fatty fish, fortified cereals etc.
• Fruits, vegetables, nuts are excellent sources of anti-oxidants such as Vitamins A, C, E, Zinc, Selenium which help in reducing post training soreness and help with faster recovery between back-to-back sessions. Colorful fruits and veggies for Vitamin A; Amla, Oranges, Capsicum, Drumsticks etc. for Vitamin C, Nuts and seeds for Vitamin E, Zinc & Selenium should make a part of one’s diet.
• It is very important to be well hydrated

Do contact your fitness expert or coach  to 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 and needs, please contact your Registered dietitian or your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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