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  5. Im 21 years old, and Im 57 tall, but I weigh only 45kgs. Im a student, and no matter what I try, I just cant seem to gain weight. Its been like this for the past few years, and my weight doesnt even go beyond 45kgs. Can you recommend a simple diet or any tips that could help me gain weight in a healthy way?

Im 21 years old, and Im 57 tall, but I weigh only 45kgs. Im a student, and no matter what I try, I just cant seem to gain weight. Its been like this for the past few years, and my weight doesnt even go beyond 45kgs. Can you recommend a simple diet or any tips that could help me gain weight in a healthy way?

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Im 21 years old, and Im 57 tall, but I weigh only 45kgs. Im a student, and no matter what I try, I just cant seem to gain weight. Its been like this for the past few years, and my weight doesnt even go beyond 45kgs. Can you recommend a simple diet or any tips that could help me gain weight in a healthy way?

Weight Gain Diet Plan for a 21-Year-Old StudentCaloric Intake:To gain weight, you need to consume more calories than you burn. Aim for an additional 250-500 calories above your maintenance level.Dietary Recommendations:1. Eat frequently: 5-6 meals/day, including 3 main meals, 2-3 snacks, and 1-2 bedtime snacks.2. Calorie-dense foods: Focus on nutrient-rich foods, such as:- Nuts and seeds (almonds, cashews, pumpkin seeds)- Dried fruits (dates, apricots, prunes)- Avocados- Full-fat dairy products (milk, cheese, yogurt)- Protein-rich foods (eggs, chicken, fish, beans, lentils)3. Healthy fats: Include sources like olive oil, coconut oil, and ghee in your diet.4. Complex carbohydrates: Whole grains like brown rice, quinoa, whole-wheat bread, and pasta provide sustained energy.5. Protein shakes: Consider adding protein shakes to your diet, especially after workouts or as a bedtime snack.Sample Meal Plan:- Breakfast: 2 eggs, 2 slices whole-grain toast, 1 cup milk- Mid-morning snack: 1 cup yogurt, 1/2 cup mixed nuts- Lunch: 1 cup brown rice, 1 cup chicken, 1 cup mixed vegetables- Evening snack: 1 cup fruit salad, 1 tablespoon almond butter- Dinner: 1 cup quinoa, 1 cup fish, 1 cup sauted spinach- Bedtime snack: 1 scoop protein powder, 1 cup milkAdditional Tips:1. Strength training: Incorporate weightlifting exercises to build muscle mass.2. Adequate sleep: Ensure 7-8 hours of sleep per night to support muscle growth and recovery.3. Consult a doctor or nutritionist: Get personalized guidance to create a tailored weight gain plan.

Last updated on 18 Dec 2024

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Hi, I recently lost some weight and now I want to gain back to an ideal weight of 62 kg from my current 56 kg. Im 510 tall. Could you suggest an easy-to-follow diet plan thats mainly vegetarian, preferably South Indian? I can have non-veg outside may...

Congratulations on your weight loss. To gain weight in a healthy way, focus on nutrient-dense foods. Here's a vegetarian, South Indian-inspired diet plan:Daily Caloric IntakeTo gain weight, aim for an additional 250-500 calories above your maintenance level. For you, this would be around 2200-2500 calories per day.Meal PlanBreakfast- Idlis (2-3) with sambar and chutney (400 calories)- Pongal with vegetables and nuts (500 calories)- Whole-grain toast with avocado and banana (450 calories)Lunch- Brown rice with lentil-based sambar, vegetables, and a dollop of ghee (600 calories)- Whole-grain chapati with vegetable curry and dal (550 calories)- Mixed rice with vegetables, nuts, and seeds (500 calories)Snacks- Fresh fruits with nuts (150-200 calories)- Yogurt with honey and granola (200-250 calories)- Roasted chickpeas or makhana (100-150 calories)Dinner- Similar to lunch options, with a focus on complex carbohydrates, protein, and healthy fats.Non-Veg Options (2 times a week)- Grilled chicken or fish with brown rice and vegetables (500-600 calories)- Lentil-based soups with lean meat or eggs (400-500 calories)Additional Tips1. Eat frequently: 5-6 meals per day to keep your metabolism boosted.2. Incorporate healthy fats: Nuts, seeds, avocado, and olive oil.3. Choose calorie-dense foods: Dried fruits, granola, and trail mix.4. Stay hydrated: Drink plenty of water throughout the day.5. Consult a doctor or nutritionist: For personalized guidance and to ensure you're meeting your nutritional needs.

Last updated on 18 Dec 2024

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