I'm 21 years old and 168 cm height and weight 42 I'm unable to gain weight an good appetite and mild indigestion Problem

Sunny

5 months ago

I'm 21 years old and 168 cm height and weight 42 I'm unable to gain weight an good appetite and mild indigestion Problem

Happy Tummy Expert

5 months ago

Dear Sunny, Thank you for the question

Indigestion towards certain foods, vomiting, malabsorption, inability to digest/absorb certain nutrients can occur due to intolerance, digestive issues, food allergies or any underlying health condition which requires medical attention. We recommend you to consult a specialized health professional such as a gastroenterologist for further diagnosis and management.

Certain food intolerances can cause bloating, stomach pain after consuming specific foods. In lactose intolerance it is seen after consuming milk and milk products like cheese, paneer etc. And in gluten intolerance it is seen after consuming, wheat, rye, barley etc

For further diagnosis and assistance kindly contact your specialized health care professional such as a gastroenterologist

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 14.89kg/m2 which is categorised as underweight 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 68 kg

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 & general digestive health.

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.
Do not skip your meals, have small frequent meals at regular intervals.
Eat a well-balanced diet including all groups.
Include a minimum of 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
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, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
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.
Include prebiotics such as banana, soyabean etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Try to limit the foods like caffeine, spices, raw onions etc.
Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
Avoid lying down immediately after your meal consumption
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.