By Dr. Priti Nanda Sibal, Functional Medicine Doctor's Desk
Are you on a mission to regain the weight you've lost? The path to a healthier, more robust you can be challenging, but with determination and the right strategies, it's a journey well worth embarking upon. Let's explore some guidelines, backed by scientific evidence, to help you achieve your weight gain goals and find inspiration along the way.
Carbohydrates: Fueling Your Journey
Carbohydrates are your allies in this quest, constituting 50-60% of your total food intake. Opt for complex carbs like ragi and other millets, as well as whole grains such as brown rice, red rice, and rajmudi rice. These carbs offer sustained energy and essential nutrients.
Embrace Fiber: Your Digestive Companion
Fiber plays a pivotal role, with a recommended daily intake ranging from 25-40 grams. Incorporating fiber-rich foods aids digestion, keeps you feeling full, and contributes to overall well-being.
Protein Power: Building Blocks for Strength
Protein, comprising 15-25% of your food intake, is essential for rebuilding and repairing your body. If you have renal dysfunction, consult your healthcare provider for personalized protein recommendations.
Fats: Choose Wisely
Healthy fats like polyunsaturated fats (PUFA) and monounsaturated fats (MUFA) should be used liberally. Consider including coconut oil (virgin), coconut milk, flaxseed oil, extra virgin olive oil, and A2 ghee in your diet. Nuts, such as cashews (in moderation), almonds, and walnuts, are excellent additions.
Balanced Meals: The Key to Progress
Each meal should be a harmonious blend of fruits, leafy vegetables, whole grains, and unsaturated fats. Kickstart your day with bone broth on an empty stomach, or alternatively, 2 tablespoons of ghee.
A Sample Meal Plan for Inspiration by Dr. Priti Dal, Rice, and Boiled Vegetables: A classic Indian meal loaded with carbs and protein.
Butter and Roti: A simple yet fulfilling combination that nourishes your body.
Fruits Galore: Devour 400-450 grams of fruits throughout the day for a burst of vitamins and minerals.
Banana Milkshake (Kerala Nendran Banana Only): A delicious and calorie-rich treat.
Chickpea Spinach Burji: Packed with protein and greens, this dish is both nutritious and savory.
Mixed Seeds and Nuts Protein Powder Shake: A wholesome beverage to boost your calorie intake.
Dal Khichdi with Ghee and Homemade Pickle: A comforting and nutritious option.
Moongdal Dosa with Vegetable and Paneer Stuffing: A twist on a traditional favorite, brimming with goodness.
The journey to healthy weight gain is not just about increasing the numbers on the scale; it's about nurturing your body and spirit. Embrace this path with determination, knowing that every meal you enjoy brings you one step closer to your goal.
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