I am 25 years old and my weight is 55. I think I am under weight. I want to gain 6-7 kg weight so that I will look a healthy guy. Could you please help me with your suggestions?

Question

Hi lybrate-user You have two options – either gain weight by munching on unhealthy foods like fries, chips and other junk, a sure shot way to create future health problems like hypertension, heart disease and diabetes or you can gain weight in a healthy controlled manner. According to experts, gradual weight gain is always advisable and an increase in 500 kcal per day can result in a 0.5 kg per week increase in one’s body weight.
Neha recommends the following basic principles to keep in mind if you wish to gain weight in a healthy way:
Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you even start with fruits by eating an extra one every day.
Carbs are needed to gain weight but include healthier options like banana, potato, mango, whole grains, rice, etc. Instead of sugar-rich foods, chocolates and other junk foods.
In order to increase your muscle mass, it is essential to do weight training 4-5 times a week for an hour. You can vary the intensity depending on your capacity.
Consume protein-rich foods after you workout to increase muscle mass and eat good fats like nuts and seeds in your diet. Eating a handful of pumpkin or flaxseeds is a good way to give your body the fat intake it needs. Though junk foods like vada pav or burgers are loaded with calories, they only increase body fat and not muscle mass which is not the right way to go about.

Neha Bhatia · Accepted Answer

Hi lybrate-user You have two options – either gain weight by munching on unhealthy foods like fries, chips and other junk, a sure shot way to create future health problems like hypertension, heart disease and diabetes or you can gain weight in a healthy controlled manner. According to experts, gradual weight gain is always advisable and an increase in 500 kcal per day can result in a 0.5 kg per week increase in one’s body weight.
Neha recommends the following basic principles to keep in mind if you wish to gain weight in a healthy way:
Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you even start with fruits by eating an extra one every day.
Carbs are needed to gain weight but include healthier options like banana, potato, mango, whole grains, rice, etc. Instead of sugar-rich foods, chocolates and other junk foods.
In order to increase your muscle mass, it is essential to do weight training 4-5 times a week for an hour. You can vary the intensity depending on your capacity.
Consume protein-rich foods after you workout to increase muscle mass and eat good fats like nuts and seeds in your diet. Eating a handful of pumpkin or flaxseeds is a good way to give your body the fat intake it needs. Though junk foods like vada pav or burgers are loaded with calories, they only increase body fat and not muscle mass which is not the right way to go about.

Riyaz Khan · Answer

To gain some weight, you need to eat healthy. Take small meals but eat something solid every 2 hours.
1. Take at least two fruits per day and one glass fruit juice.
2. Take one peanut butter/cheese sandwich daily.
3. Eat 20 almonds & 5 khajoor daily
4. Drink full cream milk, curd, lassi, chikoo shakes etc.
5. If your are non veg you can have more eggs, chicken, fish.
6. Dals have good protein. Have more dals, rajma, kabuli chana, soya beans etc.
7. Avoid junk food and colas. Avoid chips and other namkeen.
8. No need for any extra supplements. Natural diet is best.
9. Go for regular walks / exercise / do yoga. Sleep well.
10. Take deworming tablets every six month.
.Feel confident about yourself and be positive and smile.