Hi mam. My age is 19 years and height 5"4 but my weight is below 50. How to increase my weight?

Hello manasa,
Weight can be gained easily with good wholesome healthy diet. I highly suggest you to start fasting for 10 days (under expert supervision) it will help you detoxify the body and it helps smoothens the digestive tract. It will make you lose your weight in the beginning but it will help improving your appetite and hunger. It will help you synchronise your leptin and gheraline levels and improve gut bacterial growth and nourishment. A proper nutritious diet also plays an important role in gaining healthy weight.
Fasting therapy-

1. The first day start your fasting with boil diet. Include boiled vegetables with either chapati or boiled rice.
2. The second day start your day with raw fruit in the breakfast and raw vegetables in lunch and evening with fruit like banana and night with vegetables like cucumber, carrots, beetroot, radish, onion, Tomato along with 2 dates.
3. The third day start your day with juices and continue the whole day on juices like lemon honey juice, mosambi juice or orange juice or sugarcane juice. Continue the fast on juice if you are not able to stay on juice stay on mono-diet take only mosambi after every 3-4 hours. You can take 2-3 mosambi at a time.
4. The fourth day go on total liquid diet take lemon honey juice every 3 hours. Continue juice fasting until you feel real hunger.
5. The fifth day come back on juices like mosambi or sugarcane juice after every 3-4 hours.
6. The sixth day go back on the raw diet include healthy fruits and vegetables.
7. Seventh-day continue on fruits and vegetables as well.
8. The eighth day stay the whole day on fruits and vegetables and night open your fast with curd rice or khichdi with minimum spices and chilli.
9. Ninth day go on boiled Veggies along with boiled rice or chapati
10. The tenth day finish your fast with normal diet including pulses vegetables fruits wholesome diet.

Make sure you include at least 3-4 litres of water every day during the fasting maintain proper timing of food intake from early morning 7 am to last meal by 7:30 pm and proper 8 hours of sleep in the night.

After fasting protocol include wholesome diet including green leafy vegetables, fruits, dry fruits nuts and seeds.

1. Eat one banana after half n hour of every meal.
2. Include 4-6 dates in your diet every day. Divide 2 dates before half an hour every meal.
3. Include 2-3 litre water in your diet.
4. Include early morning beetroot juice or pomegranate juice once daily in your diet for a minimum of 20 days. 
5. Don't skip meals and consume your meals at proper timing.
6. Include a variety of pulses, legumes, beans and soya in your diet for high protein intake.
7. Manage your stress levels through proper yoga asanas like katichakrasana, matsendrasana, padmasana, janushirshasana.
8. Include Pranayam include bhrahmari, nadhishudhi, sheetali, sheetkari, sadanta, pranayama twice a day.
9. Include turmeric tea once a day to help fight infection and improve gut bacterial growth and digestive enzymes.
10. Sleep minimum of 8 hours to maintain healthy functioning of organs.

Thank you,

Dr. Ruchika Sharma

Hello manasa 

Our nature has provided plenty of fruits and vegetables which are enough rich to fulfil our daily needs to stay healthy and fit 
but the way to consume matters to gain or lose our weight 

To gain weight follow these tips and stay fit and  healthy 

Eat 3-4 times in a day with 4 hrs of gap

Add  fruits juice in evening 

Daily regular exercise in morning 

Drink good amount of water daily 
 
Add banana ,oats, nuts like almond ,peanut  in your breakfast 

Take heavy lunch and light dinner 

Add more vegetables and fruits in your diet 

Take proper rest in night 

Keep your self stress free 

Thanks 

Hi Manasa,

The main cause for underweight is unhealthy eating habits, irregular meals, stress and lack of physical activities. By making a change in your lifestyle you can able to increase your weight.

• Eat more in frequent small meals. 
• Take more calories.
• Include more fruits and vegetables.
• Add more nuts and dry fruits.
• Take proper sleep of 7-8 hrs. It helps to reduce your stress and increase your appetite and increase your weight.  
• Do regular physical activities like walking, jogging and own weight exercises, Yoga etc.  They help to reduce your stress and improves the Basal metabolic rate and improves hunger.
• Consume more protein. Add more lentils,  legumes, sprouts and whole grains. Which are rich in protein, essential amino acids, vitamins and minerals.
• Practice relaxation techniques and meditation to reduce you stress and anxiety which are main cause for weight loss and. Loss of appetite.
• Consume dates and overnight soaked Almonds, walnuts, raisins etc in morning. 
• Consume more healthy fat like peanut butter, coconut, avocado etc. 
• Add fruits like banana, mango, custard apple, chikoo to improve your weight. 
• Add more green leafy vegetables and fresh fruits which will give energy and helps to gain weight naturally. 
• Avoid canned and preserved food items and juices. 
• Avoid try, coffee, milk and milk products.
• Chew your food properly.
• Avoid drinking water in between meals or before meals.  It will reduce your food intake and absorption. 
• Include carbohydrates, fat, protein, mineral and vitamins. And take a complete balance diet in regulate interval in a fixed time. 

Namasthe!

Hi,

If our body is provided with the right nutrition, it works optimally and remains in balance and disease-free. It is important that you do not determine your health on the basis of a weighing scale. Health is determined how well is your energy levels, how your sleep and bowel movements are. if you are a woman if your menstrual cycle is regular etc. It is equally important that your gut functions optimally. The following points will help you achieve better health:

• Eat raw fruits and raw vegetables. Fruits only till afternoon, to allow the body to carry out its elimination function. Raw fruits and vegetables contain essential vitamins and minerals which though are required in minute quantities are extremely important for the production of various enzymes and hormones.
• Avoid all packed, processed and sugary foods. They are devoid of nutrition and create an acidic environment for the body. This creates an imbalance since body performs best in an alkaline medium.
• Avoid dairy and animal foods. They are difficult to digest and create an acidic environment in the body.
• Sleep and rest are important. Body repairs and heals itself during this period
• Exercise and physical activity are important. Serotonin, good hormone is released and many biochemical actions in the body are favourable.

Wishing you Good Health Always,

Thank you

Regards

हेलो,

कारण -  ख़राब हाज़मा और शरीर में आकाश तत्व की कमी के वजह से ऐसा होता है। आकाश तत्व की कमी से होता क्या है की शरीर ने पोषक तत्व जो पाया आपके भोजन से उसको पुरे शरीर में  प्रसार (circulate) नहीं कर पाता है। जैसे की आपके पास पैसे हैं पर आपके लिए जो काम करने वाले लोग हैं उन तक उनकी फ़ीस पहुँच नहीं रही है तो वो काम कैसे करेंगे। ठीक ऐसे ही पोषक तत्व आया मगर शरीर के रक्त, मांसपेशी, कोशिकाओं तक पहुँचा नहीं। क्योंकि उसको पहुँचने के लिए जो (gap) की ज़रूरत है, वो हम नहीं दे रहे है।

समाधान - शारीरिक और मानसिक क्रिया में संतुलन बनाएँ। फल के बाद 3 घंटे का gap रखें। सलाद बाद 5 घंटे का अंतराल रखें। पका हुआ खाना के बाद 12 घंटा का अंतराल रखें। 

पृथ्वी और शरीर का बनावट एक जैसा 70% पानी से भरा हुआ। पानी जो कि फल, सब्ज़ी से मिलता है।

1 आकाश तत्व- एक खाने से दूसरे खाने के बीच में विराम दें। रोज़ाना 15 घंटे का उपवास करें जैसे रात का भोजन 7 बजे तक कर लिया और सुबह का नाश्ता 9 बजे लें।

2 वायु तत्व- लंबा गहरा स्वाँस अंदर भरें और रुकें फिर पूरे तरीक़े से स्वाँस को ख़ाली करें रुकें फिर स्वाँस अंदर भरें ये एक चक्र हुआ। ऐसे 10 चक्र एक टाइम पर करना है। ये दिन में चार बार करें।I

दौड़ लगाएँ। सूर्य नमस्कार 5 बार करें।

3 अग्नि तत्व- सूरर्य उदय के एक घंटे बाद या सूर्य अस्त के एक घंटे पहले का धूप शरीर को ज़रूर लगाएँ। सर और आँख को किसी सूती कपड़े से ढक कर। जब भी लेंटे अपना दायाँ भाग ऊपर करके लेटें ताकि आपकी सूर्य नाड़ी सक्रिय रहे।

4 जल तत्व-खाना खाने से एक घंटे पहले नाभि के ऊपर गीला सूती कपड़ा लपेट कर रखें और खाना के 2 घंटे बाद भी ऐसा करना है।

नीम के पत्ते का पेस्ट अपने नाभि पर रखें। 20मिनट तक रख कर साफ़ कर लें।

मेरुदंड स्नान के लिए अगर टब ना हो तो एक मोटा तौलिया गीला कर लें बिना निचोरे उसको बिछा लें और अपने मेरुदंड को उस स्थान पर रखें।

खाना खाने से एक घंटे पहले नाभि के ऊपर गीला सूती कपड़ा लपेट कर रखें या खाना के 2 घंटे बाद भी ऐसा कर सकते हैं।

मेरुदंड (स्पाइन) सीधा करके बैठें। हमेशा इस बात ध्यान रखें और हफ़्ते में 3 दिन मेरुदंड का स्नान करें।

पेट पर खीरा का पेस्ट 20 मिनट लगाएँ। फिर साफ़ कर लें। पैरों को 20 मिनट के लिए सादे पानी से भरे किसी बाल्टी या टब में डूबो कर रखें।

5. पृथ्वी तत्व-कच्चे सब्ज़ी का जूस आपका मुख्य भोजन है।  सुबह ख़ाली पेट इनमे से कोई भी हरा जूस लें।पेठे (ashguard ) का जूस लें और  नारियल पानी भी ले सकते हैं। बेल का पत्ता 8 से 10 पीस कर 100ml पानी में मिला कर छान कर पीएँ। खीरा 1/2 भाग + धनिया पत्ती (10 ग्राम) पीस लें, 100 ml पानी में मिला कर पीएँ। दुब घास 25 ग्राम पीस कर छान कर 100 ml पानी में मिला कर पीएँ।

ये जूस सुबह नाश्ते से एक घंटे पहले लें। नाश्ते में फल लें। दोपहर के खाने से एक घंटा पहले हरा जूस लें। खाने में सलाद नमक सेंधा ही प्रयोग करें। नमक की पके हुए खाने में भी बहुत कम लें। सब्ज़ी पकने बाद उसमें नमक डालें। नमक पका कर या अधिक खाने से शरीर में (fluid)  की कमी हो जाती।

सलाद दोपहर 1बजे बिना नमक के खाएँ तो अच्छा होगा क्योंकि नमक सलाद के गुणों को कम कर देता है। सलाद में हरे पत्तेदार सब्ज़ी को डालें और नारियल पीस कर मिलाएँ। कच्चा पपीता 50 ग्राम कद्दूकस करके डालें। कभी सीताफल ( yellow pumpkin)50 ग्राम ऐसे ही डालें। कभी सफ़ेद पेठा (ashgurad) 30 ग्राम कद्दूकस करके डालें। ऐसे ही ज़ूकीनी 50 ग्राम डालें।कद्दूकस करके डालें।कभी काजू बादाम अखरोट मूँगफली भिगोए हुए पीस कर मिलाएँ। लाल, हरा, पीला शिमला मिर्च 1/4 हिस्सा हर एक का मिलाएँ। शाम 5 बजे नारियल पानी लें।

रात के खाने में इस अनुपात से खाना खाएँ 2 कटोरी सब्ज़ी के साथ 1कटोरी चावल या 1रोटी लें। रात 8 बजे के बाद कुछ ना खाएँ, 12 घंटे का (gap) अंतराल रखें। 8बजे रात से 8 बजे सुबह तक कुछ नहीं खाना है।

एक नियम हमेशा याद रखें ठोस(solid) खाने को चबा कर तरल (liquid) बना कर खाएँ। तरल  को मुँह में घूँट घूँट पीएँ। खाना ज़मीन पर बैठ कर खाएँ। खाते वक़्त ना तो बात करें और ना ही TV और mobile को देखें।ठोस  भोजन के तुरंत बाद या बीच बीच में जूस या पानी ना लें। भोजन हो जाने के एक घंटे बाद तरल पदार्थ  ले सकते हैं।

जानवरों से उपलब्ध होने वाले भोजन वर्जित हैं।

तेल, मसाला, और गेहूँ से परहेज़ करेंगे तो अच्छा होगा। चीनी के जगह गुड़ लें।

हफ़्ते में एक दिन उपवास करें। शाम तक केवल पानी लें, प्यास लगे तो ही पीएँ। शाम 5 बजे नारियल पानी और रात 8 बजे सलाद लें।

धन्यवाद।

रूबी, 

प्राकृतिक जीवनशैली प्रशिक्षिका व मार्गदर्शिका (Nature Cure Guide & Educator)