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Weight gain diet

I am 26 year old girl..i am just 39kg..i need to put weight..please advise me what i have to do..
(April 2, 2008)

Diet for Weight Gain 

Achieving an ideal body weight and remaining fit is a dream of every individual. A very low weight can cause a variety of problems including nutritional deficiencies and menstrual irregularities. To avoid any such issues follow the tips listed below to gain weight.

  • Be patient, set a possible goal of gaining ½ kg per week and stick to it.
  • Have small frequent energy dense meals instead of three major meals.

    Prefer to have 6 divided meals in a day as this will help to increase your daily caloric intake.
  • Include high calorie foods like different kinds of nuts and oilseeds (cashew nuts, ground nuts, almonds, pistachio nuts, sesame seeds, poppy seeds) dried fruits (raisins, dates, and dried figs), fruit or dry fruit milkshakes, sweetened or roasted pulses.
  • Avoid drinking water before any of the meals as it would restrict your food consumption.
  • Your major meals should be balanced including whole cereal wheat tortilla or bread, a bowl vegetable or a serving of chicken, fish or lean meat or pulses and yoghurt or sprouts.
  • Exercise regularly, for first 10-15 days you would feel that you are losing weight instead of gaining, but gradually as the muscle mass will increase you will feel the difference. Besides it will also help you to increase your appetite and thus eat more. 
Submitted by S M on April 2, 2008 at 07:11


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