Q. How to improve weight and muscle mass through diet?

Hi,

Welcome to icliniq.com.

I understand your concern.

You may take Nutrigain powder (a nutritional drink), but I would like to suggest a few diet modifications in the first place.

Firstly get yourself investigated to rule out any medical or surgical conditions. So, get a complete hemogram, check your blood sugar levels, take a thyroid function test, etc. Also, I suggest you to take a balanced, nutritional, and healthy diet.

1. Follow a diet rich in carbohydrates to gain weight. It would help if you also remembered to balance the quantity as an excess of anything is wrong. Carbohydrate-rich diet includes potato, sweet potato, rice, palm fruit, egg, whole grains, and apple. It also includes watermelon, citrus fruits, dry fruits, homogenized milk full cream, corn, cakes and cookies, jam, honey, etc.

2. Include a lot of green vegetables, fresh fruits, juices, soups, and salads in your diet.

3. Exercise regularly or go for walks. You can also practice yoga as health permits and start gradually.

4. For breakfast, take four boiled or scrambled eggs or omelets. The white part of the egg mainly contains albumin, which is a protein, and the yellow yolk is calorie rich which will help you gain weight. Next, take a glass of milk, a total of at least one liter of whole cream milk, split as per your convenience with two to three scoops of protein powder (if you want to add muscle mass as well).

5. During midday, have a bowl of chicken soup or vegetable soup with a spoonful of cream.

6. For lunch, eat a big bowl of either black gram, green gram, other pulses, cottage cheese, fresh paneer, soybean, fish, chicken, or mutton. Also, include three to four chappatis (which may increase your appetite) made from multi-grain or whole grain flour. Also, take a bowl of curd or a glass of buttermilk.

7. In the evenings, drink a glass of juice and eat snacks made of besan or gram flour which is also rich in protein.

8. Take a bowl of chicken, mutton, or vegetable soup a few minutes before dinner.

9. For dinner, eat more vegetables, as mentioned earlier, and take two to three chapatis made with multi-grain flour and a bowl of curd.

10. You may try different recipes with high protein vegetables like soybeans, pulses, and besan.

11. Take soya milk which will give you extra proteins.

12. Take fish that is rich in omega-3 fatty acids.

13. Kindly be cautious not to overdo the proteins, as they break down during digestion and appropriate levels of uric acid should be maintained in the body.

14. Also, while making fresh paneer, the leftover water is protein-rich and can be used in various ways.

15. Various recipes can be made from hung curd and are protein-rich.

The foods mentioned earlier, like a carbohydrate-rich diet, may also be included in the chart as per your taste, liking, or convenience.

Kindly follow up for more details.

Same symptoms doesn’t mean you have the same problem. Consult a doctor now!

Dr. Sugandh Garg

Experience: 17 + Yrs

Internal Medicine

---

Related Questions:
How to gain weight as I am underweight and more vulnerable to climate change?

.. immune system is very weak. Some people like you are very much prone to cold and cough, because of which the body's normal biological systems gets disturbed during each season. When our immune system gets altered our antigens, which are the fighti...   Read full

How to gain weight and overcome weakness?

.. can understand that weight gain can be difficult for some people - but surely it is possible. Your wife needs to add at least 6 to 7 kg weight. You need to eat the food that you like as this will help you eat more than usual. So, you need to take...   Read full

I am 23 years old and weighs about 36 kg with slim body. Please help to gain weight.

Hello doctor,I walk and jog for 40 minutes, and my pulse crosses 165. My age is 39, and obese. Taking Olmesartan 20 mg for blood pressure and taking Rosuvastatin 5 mg for cholesterol. I read that one should not exercise more than 140 counts keeping i...   Read full