Brief Answer:
high calorie-high protein diet with exercises

Detailed Answer:
Hi XXXXXXX

Thank you for using HealthcareMagic.

The natural way to gain weight is actually a blend of balanced diet and regular physical exercises. Most people think that a weight gain diet allows you to have anything and everything that would please the taste buds. But that’s not really how diet works.

Gain in weight is considered healthy when a person develops Muscle mass and not the fat. This means you are required to take a diet rich in protein and moderately high in calories. The increased calorie intake can be justified by increasing the physical activities. Light weights and other exercises require energy which is supplied by the calories that you get from diet. Thus, additional calories of the diet would result in a “Protein Sparing Action”. It means that the added calories would allow the protein to perform its intended function of muscle development.

Take smaller but frequent meals and add nutrient dense foods like fresh cream, nuts and dry fruits and whole grains etc. to your daily diet. Do not eat or drink around the main meal timings to save the appetite for main meals.

You may include potato, yam, rice and bread in the diet for required calories. Fruits and vegetable are also important as they provide means for better digestion and assimilation of the food consumed. Always keep the handy snacks with you, for e.g. Peanut Chikki, roasted nuts, dry fruits, sprouts and roasted channa, and take plenty of water and other hydrating liquids. Avoid bakery and commercially prepared foods as they contain additives and preservatives.

A starchy fruit like XXXXXXX banana, sapota etc. are excellent sources of fiber you may combine them with milk and its products for improving their overall nutritive quotient. Fruit milk shakes and fruit yogurt smoothies are refreshingly good foods that provide a blend of nutritious foods.

Choose the fats wisely, and maintain the intake of healthy fats like avocado, nuts, whole grains, dairy products, olive and canola oil etc.

As per the information from query, your BMI is 15.1 Kg/m2, which is quite below the normal range and I would advise you to start taking a protein supplement. Choose any supplement that has a blend of Whey concentrates and isolates. Initially start with 3 scoops in whole milk early morning and before sleeping. When you start the exercises take another 4 scoops with 2 glasses of water immediately after the exercises.

Remember that weight gain is a slow process, follow your diet, eating routine and timings, never skip meals and also avoid eating more than the intended quantities.

Being persistent and focused would help you achieve your ideal weight faster.

If you wish to receive a detailed Diet Plan, kindly visit our portal and select ""Ask a Dietitian" services.

Hope this helps.

Meenakshi

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