Which is the suitable diet plan for underweight adults?

Question

Hello doctor,

I am a 21-year-old male. My height is 5 feet 5 inches, and my weight is 105 pounds. I am a vegetarian. I eat vegetables, a lot of water, fruits (dry fruits, raw fruits), and salads. I also take some Ayurvedic medicines (Ashwagandha, Shatavari) and practice yoga (Kapalabhati, Anulom Vilom, stretching yoga), but nothing has changed. I am still skinny.

What can I do, and what diet plan should I follow to gain weight?

My current problems include a cough and acne with an oily face. One year ago, I had all my basic medical check-ups done, and everything was fine. No critical medical illness.

I would like to share my past medical history with you. When I was three months old, I had jaundice. At the age of one, I was diagnosed with bronchial pneumonia. When I was nine years old, I underwent circumcision surgery. At the age of 18, I experienced gastritis, and between the ages of 19 and 20, I had a fungal infection in the foreskin, which has now been resolved. I am hoping you can help me become healthier, gain weight, and look healthy.

Kindly help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and understood your concern.

You need to follow a high-protein, high-calorie, balanced diet chart. Do regular exercise. If you are doing yoga, follow weight-gaining yoga postures. Take Ayurvedic medicine only under the supervision of a specialist. Modify your lifestyle. Maintain a proper time schedule for your food intake and take proper rest. Avoid meal gaps. Drink a liberal amount of water.

The following diet chart is designed for you. Follow this for the next month and share the results with me. According to the results, I will modify your diet chart.

Wake-up time: 7:00 a.m.

7:10 a.m.: Soaked almonds – five to ten pieces. Two to three dates. Five to ten raisins.
7:20 a.m.: Sprouts – one-half to three-fourths cup (soaked chole, green moong).
Physical activity: Ten to fifteen minutes of a light walk. Fifteen minutes of free-hand exercise.

8:30 a.m.:

Poha or upma – one and a half bowls.
Stuffed paratha – two (with one teaspoon of butter).
Idlis – three to four pieces.
Dosa – one.
Green salad (cucumber, tomato, onion, carrot) – one bowl.
Milk – one cup (200 ml, full cream).
Banana – one.

Or:

Bread sandwich – two to four pieces (with one teaspoon of butter).
Cornflakes – one-half cup.
Green salad.
Milk – one cup (200 ml, full cream).
Banana – one.

11:30 a.m.: Lassi – one cup. Buttermilk – one cup.

1:30 p.m.:

Rice – one and a half cups.
Chapati – three to four pieces.
Mixed vegetable curry – one bowl.
Lentil curry or rajma – one bowl (thick).
Curd – one cup.

4:30 p.m.: Fruit salad (apple, pomegranate, orange, grapes, watermelon, and others). Two hundred grams of whole fruit.

6:00 p.m.:

Cashew nuts – two to three pieces.
Groundnut caramel sweet – medium portion.
Bread sandwich.
Noodles with vegetables.
Dosa.
Stuffed paratha – two pieces.

9:00 p.m.:

Chapati – two to three pieces.
Dal – one bowl.
Mixed vegetable curry – one bowl.
Paneer sabzi – one bowl.
Gajar halwa – one-half bowl.
Custard pudding – one bowl.
Sandesh.
Chenna – one-half bowl.

10:45 p.m.: Bedtime.

Water intake: Around 101 to 135 ounces per day (minimum).
Oil intake: 1 to 1.3 ounces per day.
Physical activity: A Light walk (ten to fifteen minutes) is suggested.

I also suggest the following:

Include in your diet: Butter, cheese, full-cream milk, and pulses.
Avoid: Junk food. Oily food, meal gaps, hard drinks, and soft drinks.
Whey protein powder: Two tablespoons with milk daily.

I hope this helps.

Kindly follow up if you have more doubts.

Thank you.

Answer 2

Hello,

Welcome back to icliniq.com.

I read your query and understood your concern.

You can take soy milk instead of cow milk. You can use any good brand of whey protein. For example: Ultra-rich whey protein.

I hope this helps.

Kindly follow up if you have more doubts.

Thank you.