I want to increase my weight, I can only eat oats with peanut butter, banana and milk (i also have ghee, butter, raisins) and only at breakfast so is it possible for me to gain weight (i also do light gym daily)

Ms. Geetanjali Ahuja MengiDietitian/Nutritionist18yrs exp

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Hi, lifestyle changes is a sure way of gaining weight (muscle). Any one meal like breakfast is also important but overall changes are needed. 1)weight is a sum total of bone, water, muscle and fat. You need to gain muscle to get healthy. Immunity of the body is based on muscles and so its important to have optimal muscle mass. 2)have a well balanced diet which has the right combination of carbohydrate, protein and fat. 3)eat 6-8 meals a day as the muscle losses will not happen. 4)have carbohydrate and protein rich food combinations like banana or mango milkshake, mix nuts and dryfruit chikkis, soya or paneer veg rolls etc. 5)include high biological value proteins which are very well absorbed like- milk, curd, paneer, meat, fish, eggs etc. 6)include essential fats like almonds, walnut, pistachios, flaxseeds etc. 7)eat on waking up and do have a bed time meal like milk and light snack. 8)do not fast or overeat as this will not help. 9)hydrate optimally by having a glass of water every hour to flush out toxins and prevent weight loss due to dehydration. 10)sleep of 9-10 hours is very crucial to gain muscle and weight.  

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Dr. Karuna ChawlaHomeopathy Doctor25yrs exp

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You can try this - 1. 1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic). Or any seasonal fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 2. Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories. 3. Take your breakfast every day. Don't skip it. U can eat whatever your mother or grandparent eat in bfast. I mean to say whatever is your traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc. 4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits (eat whole fruit not juice), a handful of peanuts, seasonal fruit, a cup of curd/milk, a cheese cube/slice/ banana shake etc 5. Finish your dinner at least 2 hours before going to sleep. Take simple food like rice n dal in dinner. 7.take a lot of green vegetables n fruit. 8. Drink lot of water9. Everyday preferably sleep on same time 10. Maintain active life style. Exercise to gain weight swimming:jogging:lunges and squats:bench press:deadlifts:yoga:pull-ups:upright barbell rows and dumbbell shoulder press lifting weight is important too, so that the additional calories can be used to build muscle instead of just adding fat. 11. Don't smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.  

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