I am 21 years old, and underweight, look skinny. please suggest me to Gain weight without any side effect.

Question

Dear Lybrate User,
Increasing weight does not mean that you will go fatty. In fact, extra fat serves as a precursor of many diseases.  In order to increase your weight as well as stay healthy you have to increase the muscle mass of your body.

Normally a muscle undergoes an increase in size when it gets hypertrophied due to weight training. Weight-training leads to the pumping of blood to the muscle resulting in increased protein synthesis in the muscles. This applies to every muscles of human body. So, weight training is a must to increase weight.

Whenever a muscle gets hypertrophied it demands protein to expand. Here comes the need of protein supplement. The most effective protein supplement is WHEY protein.

But kindly remember only taking supplement is not enough. You need to take those supplements according to a fixed schedule.
For quicker & better results take 40 grams of whey just after waking from sleep at morning. Take another 20 grams of whey just 30 minutes before workout. Again take 40 grams of whey just after you have finished your workout.

Kindly remember gaining weight is a time -taking process. So do not expect any result within fortnight

Prithviraj Singha · Accepted Answer

Dear Lybrate User,
Increasing weight does not mean that you will go fatty. In fact, extra fat serves as a precursor of many diseases.  In order to increase your weight as well as stay healthy you have to increase the muscle mass of your body.

Normally a muscle undergoes an increase in size when it gets hypertrophied due to weight training. Weight-training leads to the pumping of blood to the muscle resulting in increased protein synthesis in the muscles. This applies to every muscles of human body. So, weight training is a must to increase weight.

Whenever a muscle gets hypertrophied it demands protein to expand. Here comes the need of protein supplement. The most effective protein supplement is WHEY protein.

But kindly remember only taking supplement is not enough. You need to take those supplements according to a fixed schedule.
For quicker & better results take 40 grams of whey just after waking from sleep at morning. Take another 20 grams of whey just 30 minutes before workout. Again take 40 grams of whey just after you have finished your workout.

Kindly remember gaining weight is a time -taking process. So do not expect any result within fortnight

Sandhya Soni · Answer

u should do modification in ur diet ..Take high calorie and high protein diet do excercise or walk regularly. Don't skip brkfst. With brkfst take 1 glass of milk n add 2 badam n 2 anjeer. Take 4-5 meals in a day on frequent interval.

Jennifer Dhuri · Answer

Hye, Thanks for the query.
Being underweight can be a concern if it's the result of poor nutrition.
Here are some healthy ways to gain weight when you're underweight:
Eat more frequently. When you're underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals. Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, rice and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts. Don't fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes. Snack on nuts, dried fruits and fresh fruits. Even when you're underweight, be mindful of excess sugar and fat. An occasional slice of cake or ice cream is fine. But most sweets should be healthy and provide nutrients in addition to calories. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.

Suraksha Shetty Shah · Answer

You have to increase your daily calorie intake. Eat frequent meals and include nuts banana dates and milk in your diet. Never skip meals. Have a good breakfast preferably with mixture of carbs and protein. Connect with me  for your ideal diet plan.