What are some of the effective methods to gain weight?

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Firstly, get yourself investigated thoroughly to rule out any medical or surgical conditions. Tests such as complete hemogram, blood sugar levels, thyroid function test, and others are recommended. Assuming you are a healthy adult, it is essential to maintain a balanced, nutritious, and healthy diet. To gain weight, consume a diet rich in carbohydrates, but always ensure it is well balanced, as excessive intake of any nutrient can be harmful. A carbohydrate-rich diet includes potato, sweet potato, rice, palm fruit, egg, whole grains, apple, watermelon, citrus fruits, dry fruits, homogenised full cream milk, corn, cakes and cookies, jam, and honey. Additionally, include plenty of green leafy vegetables, fresh fruits, fresh juice, soup, and salad in your daily intake.

Exercise, walking, or yoga should also be incorporated as per your health condition and should be started gradually. For breakfast, have four eggs (boiled, scrambled, or omelet). The egg white contains albumin, a protein, while the yolk is calorie-rich and helps in weight gain. Drink at least one litre of full-cream milk throughout the day, optionally with two to three scoops of protein powder if you also aim to build muscle mass. At midday, consume a bowl of chicken or vegetable soup with a spoonful of cream. Lunch should include a big bowl of protein sources like black gram, green gram, pulses, cottage cheese, soybean, fish, chicken, or mutton. Have three to four flat-breads (or more, based on your appetite) made from multi-grain or whole grain flour, a bowl of yogurt, and a glass of buttermilk.

In the evening, drink a glass of juice and have snacks made from chick-pea flour, which is protein-rich. Just before dinner, take a bowl of soup, chicken, mutton, or vegetables. For dinner, include vegetables from the recommended list, two to three flat-breads made with multi-grain flour, and a bowl of yogurt. You may try various recipes with high-protein vegetables such as soybean, pulses, and gram flour. Drinking soya milk provides additional protein, and fish offers omega-3 fatty acids.

However, caution must be taken not to consume excess protein, as it requires proper digestion and affects uric acid levels in the body. When preparing fresh cottage cheese, the leftover water is rich in protein and can be reused in different dishes. You can also try recipes made with hung yogurt to add variety and increase protein intake. All the carbohydrate-rich foods mentioned earlier can be included in your daily meals according to your taste, preferences, and convenience. You may follow up for further details.

I hope you are satisfied with my answer. For further queries, you can consult me at iCliniq.

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