A person who is underweight is a person with a weight below the range of a healthy weight. This definition is usually made with reference to the body mass index (BMI). In case, your BMI is less than 18.5, you will be referred to as underweight. As a clinical dietitian in Dubai, I often see cases where my clients excessively shed their weight during Ramadan.
- They might lose more weight
- They might have a loss of appetite
- They might lose essential vitamins, minerals, and nutrients
If you are in the same situation, this blog is for you.
How do you gain weight if you are underweight?
Healthy weight gain for some is as hard as weight loss for others or even harder. Persons who are underweight are advised to gain weight by increasing their calorie intake. The target is to consume more calories than what is burned. To gain ½ kg in a week, a person needs 3500 extra calories. However, it is important to gain a healthy weight during Ramadan. Eating foods that are dense in nutrients is essential, such as:
- Add seeds and nuts to your cereal, salads, yogurt, and smoothies.
- Dried fruits like raisins and apricots.
- Full-fat dairy products are rich in vitamin D and calcium.
- Cook food with oils; make sure to use healthy oils such as sunflower and olive oil.
- If you feel that you are not able to meet your calorie supplies through food then increase your fluid intake such as milk, fruit juice, and smoothies.
In case, you need a healthy diet plan in Dubai during Ramadan, you can connect with me without any hesitation.
Can You Take supplements or medications?
You can take some nutritional supplements but it should be prescribed by a certified nutrition consultan. Connect with me, I’m Christelle Bedrossian, a functional dietitian in Dubai and I can help you get your vitamins an dminerals needs.
Vitamin and mineral supplements might be recommended for individuals with insufficient vitamin or mineral intake. You may also go for certain prescribed drugs that may increase appetite such as appetite stimulants.
Is there anything we can do other than increase calorie intake?
Another way for underweight individuals to gain weight is by exercising. The addition of muscles will boost the body mass. To gain more lean muscles you must do strength and weight lifting training. Exercise during Ramadan can help stimulate people's appetite if they are not prone to eat.
Is there anything not advised to do?
- Consuming big portions makes you feel full early. To eat more, eat small frequent meals instead like having Iftar, then two snacks, and then suhur.
- We advise you not to drink water while eating to avoid feeling full.
- Avoid junk food as it can only result in needless fat gain.
