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Happy Tummy Expert

2 years ago

Dear Devraj singh, Thank you for the question

Gaining muscle mass requires specific exercise regimen followed by appropriate dietary changes, especially in terms of good quality proteins balanced with appropriate calories, which should be done under professional guidance.
Some of the nutrients that support healthy muscles and bone include protein, calcium, vitamin D, magnesium etc. Some of the food sources rich in these nutrients include milk and milk products, green leafy vegetables, lentils, soybean, nuts, etc. Include these foods in your daily balanced diet.
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.

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.

Here are few guidelines for healthy balanced diet that can be considered:
- -Have a 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.
- - Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
- -Begin your day with a well-balanced breakfast as it is an important meal of the day.
- -Avoid skipping meals. Also, try to avoid fasting and feasting too often.
- - Consume small frequent meals, with healthy snacking options.
- -Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
- -Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
- -Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
- -Have your last meal at least 2-3 hours before sleep time.
- -Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated

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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