23 साल की लड़की सुरक्षित और प्रभावी तरीके से वजन कैसे बढ़ा सकती है?

Question

मैं 23 साल की लड़की हूँ... मेरी लंबाई 163 सेमी है और वजन सिर्फ 47 किलो है। मैं वजन कैसे बढ़ा सकती हूँ... क्या आप मुझे इसका कोई उपाय बता सकते हैं?

Dr. Ravi Chandra Rushi · Accepted Answer

At 163 cm and 47 kg, you are underweight. Focus on improving digestion and nourishing muscle tissue.
Ashwagandha churna
1 tsp with warm milk at night after food.
Shatavari kalpa
1 tsp twice daily with milk.
Draksharishta
15 ml + equal water after lunch and dinner.
Diet
Drink 1 glass warm milk with 2 dates and 5 soaked almonds daily.
Add ghee on rice/roti.
Eat banana, paneer, mung dal, sesame laddu, and rice regularly.
Do not skip breakfast.
Lifestyle:
Sleep before 10:30 pm.
Light strength exercise or yoga 20–30 min daily.

Dr. Harsh Khandelwal · Answer

Here is a comprehensive Ayurvedic protocol designed to help you gain weight naturally and healthily.
​1. Powerful Ayurvedic Remedies (Aushadhi)
​To support your body's tissue building, you can incorporate these classic Ayurvedic herbs.
••​Ashwagandha & Shatavari Kheer:
Mix 1/2 teaspoon of Ashwagandha powder and 1/2 teaspoon of Shatavari powder into a cup of warm, whole cow’s milk. Add a teaspoon of mishri (rock sugar) and a pinch of cardamom. Drink this twice a day—once in the morning and once before bed. Ashwagandha builds muscle mass, while Shatavari provides deep nourishment.
••​Chyawanprash or Kushmanda Avaleha:
Take 1 tablespoon of Chyawanprash or Kushmanda Avaleha (ash gourd jam) with warm milk on an empty stomach in the morning. These traditional formulations are excellent for rejuvenating the body (Rasayana) and promoting healthy weight gain.
​2. Dietary Guidelines (Ahara) for Weight Gain
​Your diet needs to be Guru (heavy), Snigdha (unctuous/oily), and Ushna (warm). Avoid cold, dry, or raw foods (like salads and cold smoothies), which aggravate Vata and cause further weight loss.
​Foods to Favor:
••​Healthy Fats: Include 1–2 teaspoons of A2 Cow’s Ghee in every meal. Ghee stimulates Agni and helps transport nutrients deep into the tissues.
••​Soaked Dry Fruits: Every morning, eat 5–6 soaked and peeled almonds, 2 soaked dried figs (Anjeer), and 2-3 dates.
••​Grains & Pulses: Focus on rice, wheat, and oats cooked with milk or ghee. For protein, favor yellow moong dal and black gram (Urad Dal), which is highly praised in Ayurveda for building body bulk.
••​The Banana-Milk Combos: If your digestion is strong, a mid-morning snack of a ripe banana mashed with a little ghee or taken with a cup of warm milk is incredibly effective for Brimhana (bulking).
​3. Lifestyle & Daily Routine (Vihara)
​How you eat and live is just as important as what you eat.
••​Abhyanga (Self-Massage): Massage your body with warm Sesame Oil (Til Taila) or Bala Ashwagandhadi Taila before your bath. This calms the Vata dosha, relaxes the nervous system, and tones the muscles.
​Eat in a Calm Environment: Sit down to eat, avoid distractions (like your phone or TV), and chew your food thoroughly. Eating when stressed secretes hormones that prevent nutrient absorption.
••​Restful Sleep (Nidra): Ensure you get 7–8 hours of sound sleep. Sleep is the ultimate anabolic state where tissue repair and growth happen. Avoid day napping right after meals, but a short 20-minute power nap before 1 PM can help calm Vata.

Dr. Shashank Aggarwal · Answer

Remedies for Healthy Weight Gain 
1. Ashwagandha Milk Remedy
Take:
1 glass warm milk
1 tsp Ashwagandha powder
1 tsp cow ghee
Little mishri or honey
Drink at night before sleep.
Helps improve strength, appetite, stamina, and healthy weight gain.
2. Dry Fruit Nourishing Mix
Daily morning:
5 soaked almonds
2 dates
1 tsp raisins
1 fig
Improves body nourishment and energy naturally.
3. Banana Weight Gain Shake
Blend:
1 banana
Warm milk
1 tsp peanut butter or soaked nuts
Little honey
Take in evening for healthy calorie support.
4. Improve Digestion First
Before lunch and dinner:
Small ginger piece + pinch of rock salt
Reduces bloating and improves nutrient absorption.
5. Chyawanprash Remedy
1 tsp Chyawanprash with warm milk every morning.
Supports immunity, strength, and gradual healthy weight gain.
Lifestyle Tips
Eat meals on time
Avoid stress and overthinking
Sleep on time
Do light exercise or yoga for muscle building
Avoid cold drinks and excessive junk food
With regular routine and proper nourishment, healthy weight gain usually starts becoming noticeable within 2–3 months naturally.

Dr. Snehal Tasgaonkar · Answer

Here is a complete schedule for you to help you in your weight gain journey.
Breakfast  8-9.30 am
Upma, Poha, Idli, Dosa, Moong Dal Chilla, Vegetable Paratha (Potato paratha once in a while) with a cup of buffalo milk
Mid Snack 11-11.30 am
1 fruit which ever you like
Lunch 12.30-1.30pm
A bowl of Dal
A bowl of vegetable
Roti
Rice
2 tsp of ghee
Hi Tea 4 -4.30pm
1 cup of milk with any breakfast item you like. You can have a fruit as well but than avoid milk.
Dinner 7.30-8.30 pm
1 bowl of dal
1 bowl of vegetable
Roti
Rice
2 tsp of ghee
?Things to Avoid?
Processed food
Oily food
Ready to eat food
Maida
Desserts
??Must do??
Exercise is must
Have a fruit after exercise best prefered banana
You can replace fruits with boiled eggs
Twice a week swimming or running
Weight training if possible
Surya namaskar daily atleast 10. Start from whatever is possible.
Exercise will increase your hunger and you will notice your appetite increasing.
??Medication??
Syp. Drakshasav
3 tsp twice a day before food
Tab. Liv 52 DS
1 tab twice a day before food
Full body massage with lukewarm sesame seed oil followed by exercise.
Take Tab. Bandy Plus (deworming medication) 1 tab at night before you start your medication.
Remember you will not see effect in one or two days but you will notice changes within 15 days.
A blend of exercise n healthy food will help you in your weight gain programme.

Dr. Snehal Vidhate · Answer

Hello
I can understand your concern
Your height -163 cm with weight of 47 kg that do mean that you are on leaner side 
But dont worry we proper nutrition, improving your digestion and following a healthy lifestyle you will definately gain healthy weight 
🔹From your history i came to know that your weight may be low due to 
-Your diet is low in calories 
-Your symptom like Bloating suggests that your body is not absorbing the nutrients optimally
-Also stress can be the reason for not gaining weight 
▪️Considering all this I will suggest you to have a holistic approach towards gaining weight which will be sustainable throughout  
🔹**Healthy ayurvedic approach towards weight gain**
🔸Improving your digestion
Please understand if your digestion is not good any nutritious food will not be able to make you gain weight 
So Improving your digestion should be the first priority 
-Before meals 
Take a small piece of fresh ginger or 1 tsp of fresh ginger juice with 1 pinch of rock salt 
-Have jeera -saunf - cumin infused water throughout the day 
This will gradually improve your digestion
Orally you can take 
1.Chitrakadi vati 1 tablet twice daily before food for 3 days 
🔸Foods that will help in gaining weight 
🔹Morning 
-Milk with 2 dates 
-Banana 
-Nuts 
🔹Meals
-Rice with ghee
-Moong dal
-paneer 
-Curd
-Homemade smoothies 
-Sweet potatoes 
🔹Evening Snacks
-Dry fruits 
-Peanuts
-Almond and walnuts 
🔸Ayurvedic Support 
1.Ashwagandhadi lehyam 1 tsp morning empty stomach followed by warm Water 
2. Shatavari capsule 1 capsule twice daily after food 
🔸Lifestyle 
-Do light yoga
-Walking 
-Stretching 
-Have early sleep
-Early dinner
-Warm. Milk. Before bed
With this aim to gain 1-2 kg a month for sustainable results 
Wishing you a good luck😊
Warm Regards 
Dr Snehal Vidhate

23 साल की लड़की सुरक्षित और प्रभावी तरीके से वजन कैसे बढ़ा सकती है? - #55888

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23 साल की लड़की सुरक्षित और प्रभावी तरीके से वजन कैसे बढ़ा सकती है? - #55888

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