How can a skinny individual gain weight by eating healthy?

Question

Hi doctor,

I am an 18-year-old male following a vegetarian diet without any supplements. I am looking to bulk up my body for no reason except that I am underweight and skinny. Would it be right for me to look into taking a vegetarian protein powder supplement besides my regular meals? If not, what is the best way for me to rather quickly bulk my entire body, legs, torso, arms, etc? I am not a massive eater, and unhealthy sugar-filled foods do not affect my weight or physical appearance either.

Please help.

Answer 1

Hi,

Welcome to icliniq.com.

I understand your concern.

Due to low metabolism, genetically, it can lead to low weight gain. Kindly follow this guidelines:

1. Increase the quantities of the food gradually.

2. Eat more frequently at every interval of 1.5 to 2 hours.

3. Make every snack more nutrient-dense like the inclusion of nuts and dry fruits.

4. Make every drink count. Include milkshakes, freshly prepared thick fruit juices, smoothies, thick lassi, etc.

5. Add more extras to the foods. Do not eat anything plain.

6. Add healthy unsaturated fats like olive or coconut oil, nuts, seeds, peanut butter, avocados, etc, as toppings or extras.

7. Include protein sources in every meal. These can be non-vegetarian sources like chicken, fish, and egg whites or vegetarian sources like low-fat milk and its products, soya, and pulses.

8. The daily recommendation for protein is 1.5 to 2 gm/kg of body weight.

9. Eat lean protein with every meal.

10. Eat unprocessed carbohydrates except post-workout.

11. Eat good fats with every meal.

12. Eat fruits and vegetables every day, especially around outdoor play.

13. Muscle growth takes place when adequate nutrients (carbohydrates and protein) are supplied like dal and pulse combinations is best.

I hope this helps you.

Revert in case of queries.

Regards.