What are the ways to gain weight through diet?

Hello,

Welcome to icliniq.com.

I understand your concern and would be happy to help.

Firstly, I suggest you get yourself investigated thoroughly to rule out any medical or surgical conditions. You can go for a complete hemogram, blood sugar, thyroid function tests, etc.

I assume you are a healthy adult. You must take a balanced, nutritional, and healthy diet. Below are some steps that you can follow:

• Take a diet rich in carbohydrates to gain weight. Also, you must remember always to balance the same: an excess of anything is bad. Carbohydrate-rich diet includes potatoes, sweet potatoes, rice, palm fruit, egg, whole grains, apple, watermelon, citrus fruits, dry fruits, homogenized full cream milk, corn, cakes and cookies, jam, and honey.
• Include a lot of green leafy vegetables, fresh fruits, juices, soups, and salad in your diet.
• You must go for exercise, walk, or do yoga as health permits. Also, you may try some exercises or sports that involve cloning, swimming, basketball, volleyball, etc. However, they may be of little help but have no disadvantages.
• Height is determined by genetics. If your parents or grandparents are tall, you will have that gene and will be tall. Unfortunately, at this age, there is nothing much you can do about it.

I suggest the below meal plan:

Breakfast:

1. Four boiled or scrambled eggs or an omelet. The egg white contains albumin, a protein, and the yellow yolk is calorie rich which will help you gain weight.
2. A glass of milk (at least 4.15 cups of whole cream milk split as per your convenience) with two to three scoops of protein powder (if you want to add muscle mass as well).

Midday:

A bowl of chicken soup or vegetable soup with a spoonful of cream.

Lunch:

1. A big bowl of black gram, green gram, other pulses, cottage cheese, soybean, fish, or chicken.
2. Three to four chapatis (flatbread) made with multi-grain flour.
3. A bowl of curd.
4. A glass of buttermilk

Evening:

1. A glass of juice.
2. Snacks (made with protein-rich gram flour).

Just before dinner:

A bowl of soup (chicken or meat or vegetable).

Dinner:

1. Vegetable curry.
2. Two to three chapatis made with multi-grain flour.
3. A bowl of curd.

You may try different recipes with high-protein vegetables, soybean, pulses, or gram flour. You can also add soya milk, which will give you added proteins. Also, fish has high omega-3 fatty acids. However, care must be taken not to overeat proteins, as they release uric acid during breakdown. High uric acid levels can be harmful to the body.

I hope this helps.

Thank you.