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Strategies for Healthy Weight Gain: Top Tips from Dietician Priyanka | Bite And Diet

Most of the people are either  overweight or obese. However, there are also many people who are too skinny and want to gain weight. It important because if you are underweight you may have

  1. - Low energy and stamina
  2. - weak immunity
  3. - Low self esteem                                                         



There are many reasons why a person may be underweight. Some of them are:

  1. -> High physical activity - If you are doing high level of physical activity like running or heavy exercise, your nutrients requirement may increase. You need more calories, proteins and vitamins to fulfill those requirement and if you are not doing so, you may lose your muscles.                
  2. -> Chronic Diseases - Some of the chronic diseases like Irritable Bowel Syndrome may lead to weight loss and nutrient deficiencies.                   
  3. -> Stress and Anxiety - Poor mental status may affect a person ability to eat and may lead to weight loss.                                                                                                                                                         
  4. -> Infectious Diseases- Infectious diseases like COVID, Typhoid, Jaundice etc. may lead to excess loss of muscles.                                                            
  5. -> Genetics - Some may be underweight because it runs in your family.

Apart from Genetics, healthy weight gain is important for all four causes. A person can gain weight by following a healthy diet that includes nutritious calorie-dense foods. A Dietician can help you to develop a diet plan that help you to manage your deficiencies and fulfill your requirement of calories, proteins and vitamins. Here i am sharing some of the tips to gain weight :-

  • -> Include high protein snacks - High protein snacks like Almonds, Peanuts, Pumpkin seeds, Curd along with fruits will help you to fulfill the requirement of proteins, vitamins and minerals. 

  • -> Add smoothies to your diet - Smoothies are complete meal. You can take it any time of the day. You can try Banana smoothie, Mango smoothie, Chiku smoothie  if you want to gain weight. 


  • -> Don't forget to add salads to your meals - Don't think that salads are only for those who want to lose weight. If you are not taking salads you may develop constipation. You can try high protein salads like sprouts salad, Paneer salad, peanut salad to fulfill your requirement of fiber and protein. 


  • -> Eat easily digestible food - Food that are easy to digest like potatoes, sabudana, curd, Fruits or Fruit juices may help you to gain weight quickly. Avoid fried food as they are difficult to digest and make you feel bloated.


  • -> Exercise - Light exercise is important even if you want to gain weight. 15-20 mins of Exercise like walking, yoga or weight training may help to improve your apetite, reduce stress and gain muscles.  

A person should approach a qualified Dietician if they have been trying to gain weight but unable to do so. Anyone who is experiencing medical problem like Irritable bowel Syndrome or lost weight due to infectious diseases like COVID, Typhoid, Jaundice etc. should also see a dietician to gain healthy weight.
If a person is unable to manage their stress and anxiety, it is essential to look for professional help. 



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