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Asking for Self, Female, 23 years old, Karachi
Hi .. Meri age 23 hai lkn Mera weight 35 hai .. plz koi diet plane bta den ta k weight gain ho skty.. bht try KR rhi hu lkn weight gain nai ho RHA ..
Ap please apni complete assessment karwayen usk baad he apko diet plan tajweez kia ja sakta hai.
Mention your height also.
And try to follow a Customized weight gain plan made according to your body requirements.
For diet plan and consultation, you can book online appointment with me
Regards
book an appointment with me .i will guide u properly with healthy diet plan
Hi. Book an appointment.
Thanks.
if no medical issues,please start eating from all the food groups with more of meat group,dates, dairy products,for customized diet plan take an appointment.
then book your appountment
dear kindly book an appointment for proper diet plan ☺ï¸
early morning snack
1 cup of tea or cappuccino loaded with sugar and full-fat milk, white portions of 2 eggs, and 6 to 7 pieces of overnight soaked almonds  with peel,Â
FOR BREAKFAST
6 slices of omelet toasted bread (use 2 eggs for this), or,
2 pieces of multigrain bread with butter (low-fat), and 1Â EGG omelet, or,
2 to 3 fresh seasonal fruits (as per your choice), and 1 glass full of fresh fruit juice
Mid morning snack
1 glass of full-fat milk with 3 to 4 tablespoons of any good health drink added to it, or,
1 cup of green tea, 2 to 3 multi-grain biscuits, and 1 fresh fruit (apple or orange), or,
1 glass of fresh juice and 1 plate of salad with 2 boiled potatoes
LUNCH
1 small bowl of brown rice/2 whole wheat chapattis, 1 small bowl of mixed vegetables, 1 medium-sized piece of chicken breast/fish, 1 plate of salad, and 1 small bowl of green chutney
evening snack
1 cup coffee/tea and 4 cookies, or,
1 glass banana shake and 2 biscuits, or,
pre dinner snack
1 medium-sized bowl of vegetable/chicken soup (with butter) and 1 veg sandwich with mayonnaise extra cheese
Dinner
3 medium-sized chapattis with ghee, 1 small bowl of legumes/dal (moong, chana, masoor or soybean), 1 small bowl of dry vegetable curry (as per your choice), 1 small bowl of chicken/fish, and 1 small bowl of curd/any other sweet dish
late night/bed time
(1/2) a glass of skimmed milk with 1 to 2 teaspoons of whey protein
The diet plan and the portion sizes should vary based on the gender, age, body, and calorie requirement of an individual. Also, it must be altered according to the timing of the workout schedule of the person.Â
Include 5-6 meals in your daily diet plan. Rely on high-calorie smoothies or shakes.
Weight gain goal should always be limited to 1.8 kg. a month as anything more than that will be temporary and harmful as well.
Thank you
Dr Anam
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