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Suggest Ways To Gain Weight
Question: Hi , i am 26 yrs old.5 feet 8 inches tall.please suggest me some healthy diet plan in order to increase my weight.Doctor's suggestion is that i might be prone to diabetes when checked with the machine and blood sample so have to have control on sweets.But reports show that my blood glucose levels are normal- fasting and post lunch.I am on medication for thyroid taking 25mg regularly.'Please suggest me some healthy food habbits, a complete regular diet plan to increase weight as well as to have control on diabetes.
Brief Answer:
Please provide additional info.
Detailed Answer:
Hello, XXXXXXX XXXXXXX
I understand your concern.
I can guide you better if you can provide me
1.current weight and recent blood sugar levels?
2.Since how long were you on thyronorm?
3.Any recent blood work up done?If yes please upload test reports.
Once you provide me the answers, I can guide you better.
Thank you.
Please provide additional info.
Detailed Answer:
Hello, XXXXXXX XXXXXXX
I understand your concern.
I can guide you better if you can provide me
1.current weight and recent blood sugar levels?
2.Since how long were you on thyronorm?
3.Any recent blood work up done?If yes please upload test reports.
Once you provide me the answers, I can guide you better.
Thank you.
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Hi
1) My weight is 52kgs
2)I am attaching images of blood glucose level as well as blood reports
3)I am using thyrox-25mg since 2 yrs
In addition I have Vitamin defficiency.
Could you please suggest me a healthy routine diet plan to increase my weight .And what should not be taken at all to avoid diabetes.
1) My weight is 52kgs
2)I am attaching images of blood glucose level as well as blood reports
3)I am using thyrox-25mg since 2 yrs
In addition I have Vitamin defficiency.
Could you please suggest me a healthy routine diet plan to increase my weight .And what should not be taken at all to avoid diabetes.
Brief Answer:
Relevant diet chart provided.
Detailed Answer:
Hello, XXXXXXX
I understand your concern.
I apologise for the delayed response.
I have gone through your uploaded images.I received only the blood reports but not blood sugar.
Your computed BMI is 17.5 ,which indicates underweight.
For individuals with thyroid illness, it is advisable NOT to take the following
1.Cabbage.
2.Cauliflower.
3.Broccoli.
4.Turnip.
5.Brussels.
6.Turnip.
To prevent diabetes, I advise you the following.
1.Choose whole grains and whole grain products over highly processed carbohydrates.They help to stimulate insulin release.
2. Avoid white bread, white rice, mashed potatoes, donuts, and bagels.
3.Have brown rice at least 2 times a week.
4.Skip the sugary drinks, and choose water, coffee, or tea instead.
5.Limit red meat and avoid processed meat; choose nuts, whole grains, poultry, or fish instead.The latter contain good fat.
6.Consume oatmeal on regular basis.
But in general, I would like to suggest you the following weight gaining tips.
1. Whatever you’re eating now, you should probably double it. If you eat three meals a day, instead eat six. You need to be eating every 2-3 hours, and each meal needs to be the size of a normal meal. 500 extra calories a day = 1 extra pound gained per week. Whatever you’re eating now, add an additional 1000 calories (spread throughout the day), and you’ll put on 2 lbs a week..
2.You need to eat a good amount of calories (probably 3500+ per day) if you want to gain weight, but you want to make sure most of those calories are GOOD calories. Good, high-calorie dense foods include peanuts, peanut butter, raw oats, lean red meat, bagels, and dried fruit. The more of these you can include in your diet, the faster you'll see results.
3.Get more carbohydrate into your diet through cereal, rice, pasta, fruits, and vegetables to provide fuel for activity.Cut down on fat in the diet and increase the protein and carbohydrate.
Make you you eat one apple,one pomegranate and one egg daily.
4.In case you want to consume fat make sure you consume these- olive oil, safflower oil, coconut oil, and grapeseed oil; avocados, walnuts, almonds, flaxseeds.
5.Drink at least 15 glasses of water everyday-Water will help your body process the extra protein and calories you’re taking in. Drink several glasses with every meal to avoid getting dehydrated.
6.Exercise at Gym-Concentrate on complex, compound exercises that recruit as many muscles as possible.Have a banana, a handful of dried fruit or a sports energy shake immediately after you work out.
7.Keep in mind that when you eat five meals a day, you are going to be putting on some fat along with your muscle. That’s okay! Figure out what your goal weight is, and then add another 5-10 lbs on top of it.
Once you get to that weight, you can cut back on the carbs in your diet, do more sprints, and keep exercising: you’ll shed the fat quickly.
8. It’s important to get eight to nine hours of sleep every night for maximum gains. If you are only getting six hours or less, you’re not going to get all the benefits of your exercising and diet.
9. Limit cardio sessions.Consider hiring a personal trainer. Within a few sessions, you'll have a great idea of scheduling, form, intensity, and duration of workouts and excellent insight into tweaking your diet.
10.Ask your physician before taking any supplements, and see a doctor right away if you experience an injury during a workout.
Post your further queries if any.
Thank you.
Relevant diet chart provided.
Detailed Answer:
Hello, XXXXXXX
I understand your concern.
I apologise for the delayed response.
I have gone through your uploaded images.I received only the blood reports but not blood sugar.
Your computed BMI is 17.5 ,which indicates underweight.
For individuals with thyroid illness, it is advisable NOT to take the following
1.Cabbage.
2.Cauliflower.
3.Broccoli.
4.Turnip.
5.Brussels.
6.Turnip.
To prevent diabetes, I advise you the following.
1.Choose whole grains and whole grain products over highly processed carbohydrates.They help to stimulate insulin release.
2. Avoid white bread, white rice, mashed potatoes, donuts, and bagels.
3.Have brown rice at least 2 times a week.
4.Skip the sugary drinks, and choose water, coffee, or tea instead.
5.Limit red meat and avoid processed meat; choose nuts, whole grains, poultry, or fish instead.The latter contain good fat.
6.Consume oatmeal on regular basis.
But in general, I would like to suggest you the following weight gaining tips.
1. Whatever you’re eating now, you should probably double it. If you eat three meals a day, instead eat six. You need to be eating every 2-3 hours, and each meal needs to be the size of a normal meal. 500 extra calories a day = 1 extra pound gained per week. Whatever you’re eating now, add an additional 1000 calories (spread throughout the day), and you’ll put on 2 lbs a week..
2.You need to eat a good amount of calories (probably 3500+ per day) if you want to gain weight, but you want to make sure most of those calories are GOOD calories. Good, high-calorie dense foods include peanuts, peanut butter, raw oats, lean red meat, bagels, and dried fruit. The more of these you can include in your diet, the faster you'll see results.
3.Get more carbohydrate into your diet through cereal, rice, pasta, fruits, and vegetables to provide fuel for activity.Cut down on fat in the diet and increase the protein and carbohydrate.
Make you you eat one apple,one pomegranate and one egg daily.
4.In case you want to consume fat make sure you consume these- olive oil, safflower oil, coconut oil, and grapeseed oil; avocados, walnuts, almonds, flaxseeds.
5.Drink at least 15 glasses of water everyday-Water will help your body process the extra protein and calories you’re taking in. Drink several glasses with every meal to avoid getting dehydrated.
6.Exercise at Gym-Concentrate on complex, compound exercises that recruit as many muscles as possible.Have a banana, a handful of dried fruit or a sports energy shake immediately after you work out.
7.Keep in mind that when you eat five meals a day, you are going to be putting on some fat along with your muscle. That’s okay! Figure out what your goal weight is, and then add another 5-10 lbs on top of it.
Once you get to that weight, you can cut back on the carbs in your diet, do more sprints, and keep exercising: you’ll shed the fat quickly.
8. It’s important to get eight to nine hours of sleep every night for maximum gains. If you are only getting six hours or less, you’re not going to get all the benefits of your exercising and diet.
9. Limit cardio sessions.Consider hiring a personal trainer. Within a few sessions, you'll have a great idea of scheduling, form, intensity, and duration of workouts and excellent insight into tweaking your diet.
10.Ask your physician before taking any supplements, and see a doctor right away if you experience an injury during a workout.
Post your further queries if any.
Thank you.
Above answer was peer-reviewed by :
Dr. Vaishalee Punj
Thankyou for the answer.One last question, i am uploading my glucose reports.Could you please let me know, if its really necessary to worry about sugar.Do i have it already.I do not eat much sweets .So why i can have sugar.Did my diet habits affect it.Do we have a permanent solution to overcome it. Any medicines that have to be used while taking the above diet plan?Please let me know..
Brief Answer:
These values fall within normal range.
Detailed Answer:
Hello, XXXXXXX
I understand your concern.
I have gone through your uploaded image as well.
These values can be considered normal for your age and gender with no history of diabetes.You need not worry of them.
This cannot be considered as "having sugar".
In case if your have such high normal figures on your next test, I advise you to go for OGTT-oral glucose tolerance test.
This test has excellent sensitivity to diagnose new onset diabetes and also has an ability to detect individuals who are likely to develop diabetes in the long term.
As of now, you do not need any medications to correct it.
Good diet as suggested above is enough.
Do not worry.
Take care.
Thank you.
These values fall within normal range.
Detailed Answer:
Hello, XXXXXXX
I understand your concern.
I have gone through your uploaded image as well.
These values can be considered normal for your age and gender with no history of diabetes.You need not worry of them.
This cannot be considered as "having sugar".
In case if your have such high normal figures on your next test, I advise you to go for OGTT-oral glucose tolerance test.
This test has excellent sensitivity to diagnose new onset diabetes and also has an ability to detect individuals who are likely to develop diabetes in the long term.
As of now, you do not need any medications to correct it.
Good diet as suggested above is enough.
Do not worry.
Take care.
Thank you.
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Answered by
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