How can I gain weight?
Q: I am 28 years old and have been detected with polycystic ovarian disease (PCOD) and I have started medication since I had stopped getting my periods. The doctor has advised me to gain 2 kg in the next couple of months. I am not sure how to go about this since PCOD already carries a risk with obesity. Can you please suggest a nutritious diet plan that I can follow without running the risk of becoming overweight, which could in turn affect my PCOD condition.
A:To gain weight in a healthy fashion requires eating calorie dense yet nutritious food. An example of a breakfast while on the weight gain diet includes museli, chopped nuts, a banana, milk and fruit juice. Or you could have 2 egg whites with 1 yolk, 3 slices whole grain toast, and 1 glass of fruit juice. A lunch would involve 2-3 rotis, ½ katori rice, 1 serving of dal or whole pulses, 1 serving of curd or any non vegetarian item, 1 serving of vegetable. You are also allowed snacks spaced mid-way between meals, like tea-time in the evening where you could have a fruit milkshake and perhaps a whole grain cheese sandwich. Eat a sensible dinner similar to what I have suggested for lunch. The key to any meal for weight gain is to concentrate on a sensible blend of complex carbohydrates, lean protein, and healthy fats. When attempting to gain weight, it is often beneficial to eat multiple small meals per day, rather than a few large meals. Especially when coupled with exercise, eating multiple small meals encourages your body to use the calories to build lean tissue (muscle).
- Drink at least 2 glasses of milk each day. You can replace tea with a glass of milk Eat bananas and 2 fresh anjeer daily for gaining weight, or you can have banana/ chikkoo milkshake which is an easier way of including these fruits in your diet
- Avoid junk food, it is not a healthy way to gain weight.
- Drink lots of fruit juices, which will help increase your calorie intake.
- Keep a record of your calorie intake each day. Try to increase your calorie intake by checking the record. Continue increasing your calorie intake until you experience a weight gain. Increase the proportion of starchy food in your diet like potato, sweet potato, corn etc., which are helpful for weight gain.
- Include fish, meat and legumes in your diet and increase the proportion of rice that you eat each day, have eggs for breakfast.
- Make sure that you eat lots of fruits and dry fruits.
- Include Finger millet (Ragi, Nachni) in your diet, it is a very rich source of iron and calcium, Nachni pudding or custard is good for putting on weight.
- In order to gain weight some might indulge in fattening fast foods, but this is definitely the wrong route to take if you want to remain healthy. The focus should be on eating nutritious foods from a variety of sources. Some programs recommend expensive weight gain powders but these supplements are not necessary so long as you are eating a well-balanced diet that includes more calories per day than you burn. You should gain half a kilo per week when they appropriately follow the weight gain diet. It is also necessary that you sleep at the right time, avoid overnight studies and work.