How to gain weight healthily and improve overall fitness?

Question

Hello Doctor,

I am 18 years old and have always been very thin despite eating a lot every day. No matter how much I eat, I do not seem to gain any weight, and it becoming a concern for me.

I would like to understand what steps I can take to increase my weight healthily. Are there specific foods, meal plans, or lifestyle changes that could help me? Should I consider nutritional supplements, or are there medical reasons that could explain my inability to gain weight despite eating well?

Additionally, is there a specific exercise routine that can help me build muscle mass effectively? I would appreciate your guidance on how to approach this issue and achieve a healthier weight.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern about being underweight despite having a good diet. Some individuals naturally have a higher metabolism or genetic factors that make gaining weight challenging. However, with the right dietary and lifestyle strategies, you can work toward healthy weight gain.

Here are some tips to help you:

Start your day with a nutritious breakfast rich in protein, such as sprouts, boiled eggs, toast, and fresh juice.

Drink milk twice a day to boost calorie intake.

Increase your carbohydrate intake by 500 grams daily.

Incorporate calorie-dense foods like cheese, butter, and ghee into your meals or snacks.

Aim for four balanced meals a day to provide consistent energy and nutrients.

Add soaked almonds and avocados to your daily diet for healthy fats.

Include core strengthening exercises in your routine to build muscle mass.

Ensure you complete your meals without leaving any food unfinished.

With consistent effort and a tailored plan, you can gradually achieve your desired weight.

I hope this helps.

Thank you.