Based on your information:
Age: 25 years
Height: 153 cm (5’0")
Weight: 38 kg (83.8 lbs)
Your Body Mass Index (BMI) is approximately 16.2 kg/m
, which is significantly underweight (a healthy BMI is 18.5 to 24.9). Gaining weight in a healthy, sustainable manner is crucial for your overall health, immunity, and well-being.
. General Healthy Weight Gain Suggestions The key to healthy weight gain is to consistently consume more calories than you burn, focusing on nutrient-dense foods, and building muscle mass.
A. Diet & Nutrition Calorie Surplus: You need to consistently eat 300 to 500 calories more than your body needs daily to gain weight slowly and steadily.
Eat Frequently: Aim for 3 main meals and 2-3 substantial, nutrient-dense snacks daily. Do not skip meals, especially breakfast.
Focus on Nutrient Density:
Healthy Fats: Include avocados, nuts (almonds, walnuts), seeds (chia, flax), nut butters, olive oil, and ghee (clarified butter).
Protein: Essential for building muscle mass. Include eggs, dairy (milk, cheese, yogurt), legumes, pulses, chicken, and fish.
Complex Carbohydrates: Choose whole grains like brown rice, oats, whole wheat bread, and starchy vegetables like sweet potatoes and yams.
Boost Calories in Meals:
Add nuts and seeds to oatmeal, salads, and yogurt.
Use extra ghee or olive oil when cooking.
Sprinkle cheese on casseroles, eggs, or vegetables.
Drink full-fat milk or make nutrient-dense shakes/smoothies with fruit, nut butter, and a protein source.
Hydration Timing: Avoid drinking large amounts of water or other liquids immediately before or during meals, as this can fill you up quickly and reduce your food intake. Sip fluids between meals.
B. Exercise Strength Training: Focus on resistance or strength training (using weights, resistance bands, or bodyweight exercises like squats, push-ups). This is crucial for ensuring the weight you gain is muscle mass rather than just fat. Muscle weighs more and is healthier.
Gentle Movement: Incorporate gentle exercises like Yoga or walking, which can also help improve appetite and digestion.
2. Ayurveda Suggestions for Weight Gain (Likely Vata Balancing) In Ayurveda, being underweight is often associated with an imbalance in the Vata Dosha, which is characterized by qualities like dryness, lightness, coldness, and erratic movement. The goal is to pacify Vata by introducing the opposite qualities: warmth, stability, oiliness, and heaviness (grounding).
A. Vata-Pacifying Diet Warm, Cooked Foods: Favor warm, freshly cooked meals over raw salads and cold foods.
Example: Soups, stews, warm porridges (oats, rice pudding).
Oily and Unctuous Foods: Generously use healthy fats to add grounding and nourishment.
Ghee: Ghee (clarified butter) is highly recommended. Take 1-2 teaspoons of warm ghee before or with each meal.
Oils: Sesame oil, olive oil, or coconut oil in cooking.
Tastes: Favor Sweet, Sour, and Salty tastes, which help to balance Vata.
Sweet: Natural sugars like ripe fruits (bananas, mangoes), dates, jaggery, and cooked grains.
Dairy: Full-fat, warm milk, paneer (cottage cheese), and yogurt (consumed in moderation, and ideally at room temperature or warm).
Avoid: Excessive dry, light, cold, or highly processed foods.
B. Ayurvedic Lifestyle (Dinacharya) Routine (Nourish Vata): Establish a stable daily routine for waking, sleeping, and mealtimes. Vata is calmed by consistency.
Rest: Ensure 7-8 hours of quality sleep every night for tissue repair and nourishment.
Abhyanga (Oil Massage): Daily self-massage with warm sesame or almond oil before bathing can calm the nervous system, nourish the skin, and ground Vata.
C. Recommended Ayurvedic Formulations
These herbs are traditionally used in Ayurveda as Rasayanas (rejuvenatives) to nourish tissues and promote strength (Balya).
1) Ashwagandha churna: Often taken with warm milk and before bed
2) Shatavari churna-1 tsf 2 times after food
3) Chyawanprash
Traditional Use: 1-2 teaspoons daily, often followed by a glass of warm milk.
Increase Calorie Intake: Focus on 5-6 nutrient-dense meals/snacks daily.
Embrace Healthy Fats: Generously use ghee, nuts, nut butters, and oils.
Prioritize Protein: Ensure a source of protein at every meal for muscle growth.
Start Strength Training: Begin a gentle but consistent resistance exercise program.
Adopt Vata Routine: Eat warm, regular meals, and ensure ample sleep and rest.
Thankyou for the question
Take multiple meals if u cannot have required quantity at a time divide the potion of food and take . Add milk , ghee and nuts and seeds in the diet ,meat, mutton soups Add fruits like banana , avacado, Sapota more along with seasonal fruits Do regular exercises Rx 1. Shatavari churnam 1tsp -0-1 tsp with milk 2. Narasimha rasayanam 1tsp at 6am And 1tsp at 6pm 3.ksheerabala capsules 1-0-1 before food 4. Trikatu half tsp mrng and half tsp evng with buttermilk after food.
Hello Rukhmini
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 Tab. Ampachak Vati 2 tabs 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.
1.Ashwagandha churna + Shatavri churna 1 tsp each with warm milk twice daily after meals 2.Chawyanprash 1 tsp with warm milk empty stomach in the morning 3.Vidarikand churna 1/2 tsp twice daily with warm milk after meals
✅ What to Eat - Warm, cooked meals: Khichdi, rice with ghee, root vegetables, and soups. - Healthy fats: Cow ghee, sesame oil, soaked nuts, coconut. - Protein sources: Mung dal, paneer, tofu, eggs (if non-vegetarian). - Milk-based tonics: Warm milk with dates, figs, and herbs like Ashwagandha. - Sweet fruits: Mango, banana, chikoo, grapes—especially in mid-morning. ❌ What to Avoid - Cold/raw foods, dry snacks, excessive caffeine, skipping meals. - Overexertion or fasting—these aggravate Vata and deplete tissues.
Lifestyle & Daily Routine - Abhyanga (oil massage): Use sesame or Bala oil daily to nourish tissues and calm Vata. - Gentle yoga: Focus on grounding poses like Vajrasana, Bhujangasana, and Surya Namaskar. - Sleep: 7–8 hours of restful sleep is essential for tissue regeneration. - Stress reduction: Journaling, meditation, and pranayama help regulate metabolism and hormones.
Rx Shatavari tablet 1-0-1 Chandraprabha vati 1-0-1 Liv 52 DS 1-0-1
Avoid spicy and oily food
Ashwagandhadi lehyam-1 teaspoon with warm milk at night Shatavari Kali -1 teaspoon at morning with warm milk CHYWANPRASH-1 teaspoon daily Include healthy fats and oils in your diet Eat protein rich foods milk paneer yogurt eggs lentils walnuts pumpkin seeds Fruits like banana papaya dates figs dry fruits Take adequate rest Avoid stress
HELLO RUKHMINI,
-Being underweight is called karshya in Ayurveda. It usually happens due to -Weak digestion (mandagni)-> food is not fully absorbed -Vata imbalance-> leads to dryness, less body fat, poor muscle tone -Stress, irregular meals, fasting or overwork
EFFECTS= low energy, weak immunity, easy fatigue , dryness of skin/hair and difficulty in gaining weight
TREATMENT GOALS -Strengthen digestion (agni deepana, pachana)-. so nutrients are absorbed properly -Nourish body tissues (dhatu Roshan)-> especially muscle (mamsa dhatu) and fat (meda dhatu) -Balance vata dosha-> to support growth and stability -Improve Ojas (vital immunity and vitality) -Achieve gradual, steady, and sustainable weight gain
INTERNAL MEDICATIONS
1) CHYAWANPRASHA= 1 tsp with warm milk in morning for 3 months =rejuvinator, builds Ojas, immunity, and nourishes tissues
2) ASHWAGANDHA AVALEHA= 1 tsp with milk at night for 3 months =strengthens muscles, promotes anabolic activity, reduces stress
3) VIDARYADI LEHYAM= 1 tsp twice daily after meals for 3 months =supports healthy weight gain, nourishes dhatus
4) DRAKSHARISHTA= 20 ml with equal water after meals for 3 months =improves appetite, digestion , and tissue building
5) PIPPALYASAVA= 20 ml with water after meals for 4 weeks =corrects digestive fire so body can absorb nutrients
EXTERNAL TREATMENTS -Oil massagge= daily or at least 3 times/week with Ksheerbala taila =improves circulation, relaxes muscles, nourishes tissues, balance vata
LIFESTYLE CHANGES -SLEEP= 7-8 hrs at night + short afternoon nap -ROUTINE= avoid fasting, late night work, irregular meals -EXERCISE= gentle, strength-promoting exercise -STRESS MANAGEMENT= meditation, yoga, breathing practices
YOGA AND PRANAYAM AIM = improve digestion, reduce stress, support healthy tissue building
YOGA ASANAS (3-5 daily, moderate holding) -Vajrasana= after meals, improves digestion -Bhujangasana= strengthens back, improves appetite -Shalabhasana= builds strength -Dhanurasana= improves metabolism and digestion -Shavasana= stress reduction
PRANAYAM (5-10 min daily) -Anulom vilom -Bhramari -Deep diaphragmatic breathing
DIET -warm, nourishing, easily digestible, slightly oily foods are ideal -milk, ghee, butter, panner, curd not sour -rice, wheat, moong dal khichdi with ghee -ripe fruits= mango, banana, chikoo, grapes, dates -Nuts= soaked almonds, cashews, raisins, walnuts -Vegetables= pumpkin, beetroot, carrots, ash gourd, sweet potatoes -Sweetners= jaggery , honey in moderation
AVOID= excess tea/coffee, very spicy or dry foods, fasting, smoking, alcohol, late night eating
HOME REMEDIES -milk with dates= soak 4-5 dates overnight, boil in milk drink warm -Ashwagandha milk= add 1 tsp ashwagandha powder + 1 tsp ghee + little jaggery in warm milk -Banana shake or mango milkshake in season -Almond-raisin mix= soak overnight , grind mix in warm milk
-Your condition is manageable and reversible with consistent care -Focus is not just on gaining weight but on building healthy. muscles, immunity and energy -Progress should be gradual (1 kg per month)- avoid shortcuts or steroid based products -Combine Ayurvedic formualtions+proper diet+lifestylee + yoga-> you will see healthy and sustainable results
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
Ashwagandha churna-half teaspoon with warm milk at night Shatavari churna-half teaspoon with warm milk at night Drakshadi avaleha -1 teaspoon with warm water at morning Include ghee nuts seeds in diet
Hello Rukhmini Start with Chyavanprash 1 tsp once before breakfast daily Shatavari tablet 1-0-1 after food with Tablet Liv-52 1-0-0 after food with water Take fruits juices instead of fruits Include bananas peanuts black dates in your diet Donot be overly active. Try to be mentally relaxed and stress free Eat food with a very positive mindset.enjoying every morsel.
Weight gain in a healthy and sustainable way involves aligning with your body’s natural constitution and optimizing your digestive capacity. You might have a Vata dosha predisposition, which typically makes it harder to gain weight. The focus should be on building ojas (vital energy) and improving digestion, or agni, which can be key in helping weight management.
Begin by incorporating warm, nourishing and grounding foods into your diet. Choose heavy, oily and sweet foods like ghee, milk, nuts, seeds, and root vegetables. Ghee, especially, can be taken with warm milk and a pinch of turmeric to help enhance digestion and nutrition absorption.
Regular meal times are important. Eating three to four well-balanced meals a day helps keep agni steady and avoid snacking in between meals that interrupts digestion. Include whole grains such as oats, rice, and wheat, which stabilize Vata and provide a solid base for meals.
Use specific herbs to augment your bodily tissues. Ashwagandha (Withania somnifera) and Shatavari (Asparagus racemosus) can be taken in powdered form mixed with milk daily — start with small dosages, around one teaspoon. They promote muscle mass and enhance resilience naturally.
Do not neglect your mental and physical activities. Regular practice of Yoga, especially postures that ground the body like child’s pose or kapalbhati, and light weight training can stimulate muscle growth and enhance your overall mass.
Also, ensure you are resting adequately. An adult should aim for 7 to 9 hours of sleep, preferably from 10 pm to 6 am. Regular sleep patterns support healthy metabolism.
To improve digestive capacity, Triphala churna can be taken at night with warm water before bedtime. But, always monitor how your body responds because digestive fire must be neither too heavy nor too light.
Before pursuing Ayurvedic treatments, consult a qualified practitioner personally, especially if you’re considering taking herbal supplements or making significant lifestyle changes. They can provide individualized recommendations that respect your unique needs. Most importantly, balance and consistency remain the key to effective health management.
To gain healthy weight, addressing underling imbalances in your body’s constitution is crucial. At 153 cm and 38 kg, it’s likely there’s a vata dosha imbalance, contributing to lower weight due to high energy expenditure and possibly compromised digestion. First, focus on improving your digestive fire (agni). Start by drinking a glass of warm water with fresh ginger slices before meals. This simple practice enhances digestion and prepares your system to absorb nutrients better.
A diet rich in nourishing foods will help build the tissues (dhatus), especially mamsa (muscle) and meda (fat). Include whole grains like brown rice and quinoa, healthy fats such as ghee, sesame oil, and avocados, and protein sources such as mung dal and lentils. Cook meals with digestion-supportive spices like cumin, coriander, asafoetida, and turmeric. Consistency in meals matters; eat at regular intervals and avoid skipping meals.
Herbal formulations like Ashwagandha (Withania somnifera) and Shatavari (Asparagus racemosus) are traditionally used in Siddha-Ayurveda to support weight gain. They nourish the body, improve vitality, and enhance muscle growth. Take a teaspoon of Ashwagandha powder in warm milk with a pinch of nutmeg before bed. Shatavari can be used similarly, supporting hormonal harmony and immunity, which helps in weight regulation.
Avoid iced beverages as they dampen agni, and steer clear of processed foods—they do more harm than nurtur. Light, regular exercise like yoga or walking stimulates metabolism and improves circulation but be careful not to over-exercise, as it might aggravate vata.
If results are not noticeable within a reasonable timeframe or if you feel other symptoms, it may indicate a deeper issue such as thyroid imbalances or malabsorption. In such cases, consult with an Ayurveda practitioner for a personalized evaluation and further treatment.
