Investigation: 1) CBC 2) Thyroid profile 3)FBS
Sleep 7–8 hours every night Light exercise or yoga daily (improves appetite) No skipping meals Avoid junk or empty-calorie drinks (soda, energy drinks) they reduce appetite Stay stress-free emotional stress can affect weight gain
A weight of 30–35 kg at age 20 often means your body isn’t absorbing nutrients properly, which can be due to issues like thyroid imbalance, anemia, vitamin deficiencies, gut absorption problems, or high metabolism, rather than just low food intake. Instead of tonics, you’ll need high-calorie balanced meals with protein supplements and testing to identify the underlying cause. Please consult an endocrinologist and a clinical dietitian to run tests (CBC, thyroid profile, Vitamin D/B12, and stool for malabsorption) and create a structured weight-gain plan tailored to your body.
Hello Sara Fathima By going through your history and evaluation of your health status I must say that Yes as per bmi guidelines you are quite young I am suggesting some precautions Please follow them for atleast 2 months Do weight gaining exercises like vajrasana and surya namaskar Eat grams and cheese in between meals Consume staple diet Avoid synthetic supplements Take zincovit multivitamin onca a day for 2 months Take products of desi ghee for fat buid up In addition get following tests done Serum RBS Serum tsh Serum ferritin In case of no improvement in 1 month consult dietician in person for better clarity Hopefully you improve
Thank you
Hello Sara,
Weight gaining takes time dear. Consistency is the key
First we have to rule out whether this is due to any medical reason.For that you have to do some tests: 1.Thyroid profile 2.CBC 3.LFT/RFT 4.Stool routine and culture
Meanwhile: Follow calorie dense diet+ strength training exercises 1.Frequent meals 2.Take Calorie-dense foods such as peanut butter,nuts,almonds,Milk,Eggs,potatoes 3. High-calorie shakes/smoothie 4.Whey protein
Supplements: Omega 3 Zinc+multivitamin
For appetite: Syp: Megestrol 125mg 5ml once a day
Feel free to talk again Thank you
Hi Sara, I understand how frustrating it feels. Please don’t worry as healthy weight gain is absolutely possible with the right approach and patience. Here is my advise-
1. Focus on Calorie-Rich, Nutritious Foods: Eat 5–6 small meals a day with foods that are high in both calories and protein: Add ghee, butter, or peanut butter to chapatis or toast. Include milk, curd, paneer, cheese, eggs, chicken, fish, soya, lentils daily. Eat nuts, seeds, dry fruits (dates, raisins, almonds, walnuts) as snacks. Banana + milkshake / peanut butter smoothie / dry fruit shake once daily.
2. Add Strength-Building: Do light resistance or weight training (at home or gym), it helps convert extra calories into muscle, not fat.
3. Get these tests done to rule out medical causes: Since you’ve tried many things already, get tested for: Thyroid profile (T3, T4, TSH), CBC, ESR, Fasting Glucose, Stool routine & microscopy.
4. Keep in Mind: Aim for slow, steady gain (0.5–1 kg/week), this is healthy and sustainable. Sleep 7–8 hours daily and manage stress as they affect your metabolism. Don’t compare yourself; focus on being strong and energetic, not just heavier.
Feel free to reach out again.
Regards, Dr. Nirav Jain MBBS, DNB D.Fam.Med
To gain weight effectively in 7 days at home, focus on increasing your calorie intake with nutrient-dense foods rather than just any high-calorie items. Start by analyzing your current diet to see where you can add calories. Incorporate healthy fats like avocados, nuts, and seeds, which are calorie-dense and provide essential fatty acids. Nut butters can be a simple addition to your snacks or meals. Don’t skip carbs; whole grains like oats, quinoa, and brown rice can be your go-tos. Also, consider adding starchy vegetables such as potatoes or sweet potatoes to your meals.
Ensure your meals are balanced with a good source of protein. Lean meats, dairy products, and legumes like lentils and chickpeas help build muscle mass and improve overall weight gain. Try to eat five to six smaller meals throughout the day rather than three large ones, making it easier to increase your caloric intake without feeling overly full. Incorporating protein shakes or smoothies can be beneficial—add fruits, a handful of spinach, protein powder, milk, and a spoon of peanut butter for a calorie-dense option.
It’s essential to maintain some physical activity through light resistance training exercises, like bodyweight exercises, to stimulate muscle growth, aiding weight gain in a healthy manner. If weight doesn’t budge with these changes, you might want to see a healthcare professional to rule out any underlying conditions like hyperthyroidism, gastrointestinal disorders, or any metabolic issues. Remember, rapid weight gain in a short time may not be sustainable, focus instead on gradual, consistent changes for long-term health benefits.
