Sample One Day Menu for Underweight: 124

Here is a weight gain diet for a 32 years old woman who suffers from hyperthyroidism. She is 49 kg in weight and 168 cm in height. This woman's main cause of being underweight is hyperthyroidism, so she must talk to a doctor to get the right medicine to control her thyroid. After controlling the disease, doing the weight gain diet plan can help him gain weight properly.

Gender: Female
Age: 32 years old
Weight: 49 kg
Height: 168 cm

Illness: Hyperthyroidism
Medications: Methimazole
Food allergies: None
Activity level: Sedentary

Caution: This diet is adjusted based on this patient's particular conditions and should not be used in similar cases.

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• Avoid using too much iodized salt in your weight gain diet plan.
• Drink at least 10 glasses of water.
• Take 1000 IU of vitamin D tab/softgel per day.
• Use ocean fish and shrimp instead of farm ones.

Just overeating does not make you gain weight; you should find the causes of being underweight and then eliminate them. After that you can start your weight gain diet plan.
Your weight gain diet must consist of nutrient-dense foods, whole grains, dairy products, protein foods, fruits, vegetables, and healthy fats. Eating various meals with the proper amount of mentioned foods is essential for a weight gain diet plan. The number of calories you should eat in the weight gain diet depends on your sex, age, size, activity level, etc. You should eat more calories than you burn. To calculate the exact amount of calories you need, consult a dietitian.

Below are the most important tips you should do in a weight gain diet:
• Diversify your weight gain diet: Eating different food groups will help compensate for nutrient deficiency, increase appetite in the long run, and increases the tendency to consume food.
• Increase the number of meals: In a weight gain diet plan you should increase the number of meals to provide the body with proper energy during the day.
• Get adequate protein in your diet: You can eat high-quality protein foods such as meat, eggs, milk and dairy products, fish, soybean, etc., or plant proteins such as legumes, nuts, and seeds. You must get 15-20% of your total daily calories from protein foods.
• Use healthy fats in your weight gain diet: Use unsaturated fats including vegetable oils, mainly olive and canola, and omega-3 sources such as fatty fish or nuts and seeds.
• Do exercise: Exercising in underweight people regulates the body's hormones and causes the secretion of particular hormones in your body that increase your appetite, which causes ultimately increases your weight.
• Use a larger plate: Using a larger plate inadvertently encourages you to consume more food and ultimately causes gaining weight.

Sometimes in some persons taking weight gain supplements besides a weight gain diet can help you to increase your weight faster.