I am a 26-year-old female trying to increase my weight. Please help.

Q. What is the most effective diet plan to gain weight?

Answered by
Sanchari Majumder
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Sep 20, 2023

Hello doctor,

I am 26 years old. I am trying to increase my weight but no use. My diet is perfect. I do not know why I am not gaining weight.

Kindly help.



Welcome to icliniq.com.

Thank you for your query.

According to your height, your weight is normal and also BMI is normal. Firstly you should check your thyroid, and stress levels.

Daily exercise with a proper diet will help you in achieving your weight with fitness.

I give you a diet chart. Alternative foods are also mentioned.

  1. Early morning (7 a.m.) - Eat 3 to 4 soaked almonds or sprouts.
  2. Breakfast (8.30 a.m) - Eat 2 brown bread, 3 boiled eggs (without yolk), or 2 pieces of bread and peanut butter.
  3. Midmorning (11 a.m) - Eat fruit juice specially pineapple, banana milkshake 1 glass.
  4. Lunch (1.30 pm) - Rice - 2 cups, vegetable curry 1 bowl, curd.
  5. Evening snacks (5.30 pm) - veg or chicken stew or semolina porridge 1 bowl.
  6. Dinner (8.30) - Roti or rice 1 cup, paneer curry 1 bowl.
  7. Do exercise like strength training, or yoga.
  8. Avoid stress and alcohol.
  9. Take plenty of water (10 glasses a day).
  10. You should eat more food at each meal by forcing.
  11. Before taking a meal you can walk sometimes as it helps to you feel hungrier.
  12. Sleep at least 7 to 8 hours per day.
  13. You can eat chocolate pastry, cake, chips, butter, ghee, and paratha.

After that, if your weight cannot gain you should take a whey protein supplement. Nutrigain is a protein supplement used to gain weight. There is no side effect if you take prescribe doses with workout or exercise. The time taken amount depends on your body weight and body type. Prolonged use of supplements can cause side effects. If you achieve your desired weight it should stop gradually like half a teaspoon daily. Also, It is important to take a good diet and exercise.

If you have no other health problems and you are physically fit then you do not have to tense about your weight. It is better to avoid taking any supplements for gaining weight. Young people are always dissatisfied with their height, and weight.

  1. Do not compare yourself with others by body weight or height.
  2. Aim for strength and fitness.
  3. Be satisfied and confident about your looks
  4. Continue with your good diet and exercise and over a period of time your body will change.

Kindly remember gaining weight is a time taking process.

I hope this has helped you. Thank you.

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