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HEALTH AND FITNESS: Dear Sir, I am eating a lot because I want to gain some weight. Could you please tell me how to gain more weight?  Gyamtsho 

Putting on weight

HEALTH AND FITNESS: Dear Sir,

I am eating a lot because I want to gain some weight. Could you please tell me how to gain more weight? 

Gyamtsho 

Hi Gyamtsho,

The basic rule of thumb to put on weight is to consume more calories than you are using each day. When you are saying you are eating a lot, it could be that you are not eating enough to gain weight. So you need to eat more than you are doing at the moment.

On the other hand, if your goal is to gain muscle weight, which is healthy and useful to us, you need to consume more calories. But those calories need to come from high quality foods.

Protein: 

Tip of the week


If you want to gain weight, make sure it’s muscle, or else you are far healthier not gaining any weight at all.


Complete protein with low content of saturated fat is the best sources of protein for repairing, maintaining and building muscle tissue. Chicken breast, lean red meat, whole eggs, low fat dairy products and fish are some of the options.

Carbohydrate: Carbohydrate is used to fuel any form of work our body is involved in from our heart beating to weight training. Best sources are those that have a low glycemic index (very low in simple sugar).

Brown rice, whole grain cereal, whole grain pasta, quinoa, lentils, kidney bean and oatmeal are few carbohydrates you can eat.

Fat: 

Healthy fat is absolutely necessary for proper hormonal balance in our body. All kinds of nuts, olive oil, macadamia oil and sesame oil are good.

Fibre:

It helps regulate our blood sugar, keep our colon healthy and prevent over eating.  All kinds of leafy green vegetables are the best choices. Try to make sure every macro nutrient is present in every meal for best results.

Tshering Dorji (three times Mr Bhutan winner), is a certified fitness trainer and specialist in performance nutrition

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