How to adjust diet and lifestyle for a healthy weight gain?

Question

Hi doctor,

I am a 26-year-old male, but the problem is that my body weight is only 110 pounds. I eat healthy foods every day, but there is no improvement. My wrists and muscles are also weak and thin. I am confused about how to gain weight. I do not feel hungry either.

I have some non-digestive problems and a bit of acidity. When I look at myself, I feel ashamed because my body weight is very low. I am currently taking a tablet that contains Rabeprazole and Domperidone. I just want something that can help me put on some weight.

Please guide me.

Answer 1

Hi,

I am glad you chose icliniq.com for your medical-related queries.

I understand your concern.

According to your height, your ideal weight should be around 143 pounds, which means you are currently underweight by approximately 33 pounds.

First, you should focus on improving your digestive health. Start by eating homemade foods with minimal spices.

Please consider getting the following checked:

Thyroid levels.
Stress levels.
Bone density.
Stool test for worms.

Suggested plan:

Daily exercise combined with a balanced diet will help you gain weight in a healthy way.
Eat every two hours.
Consume high-protein foods (around 1.8 ounces per day).
Early morning: Eat three to four soaked almonds or sprouts.
Breakfast: Two slices of whole wheat bread with three boiled egg whites, or two rotis with a glass of milk.
Within two hours of breakfast, eat one fruit (preferably pineapple or a glass of pineapple juice).
Lunch: Two cups of rice, vegetable curry, a source of protein like fish, egg, or chicken breast, yogurt, and some broccoli.
After lunch, drink a glass of pineapple juice.
Evening snack: Semolina (upma) or a sandwich.
Dinner: Similar to lunch.
Add paneer, cheese, or mushrooms as part of your vegetable curry.
Exercise regularly, preferably strength training or yoga to help improve digestion and muscle gain.
Avoid stress and alcohol.
Drink plenty of water (around ten glasses per day).
Try to eat a little more at each meal, even if you have to push yourself slightly.
A short walk before meals may help stimulate hunger.
Sleep at least seven to eight hours each night.
Avoid spicy foods, alcohol, and smoking.

Kindly remember, gaining weight is a time-consuming process, so do not expect any results within a fortnight.

Hope I have solved your query.

I will be happy to help you further.

Thank you.