I'm 21 and my height is 5 ft 7 inches, but I only weigh 45 kgs. I'm a student, and no matter what I try, I just can't seem to gain any weightit's been stuck at 45 kgs for years now. Can you suggest any simple diet tips or advice to help me put on some weight?

Dr Chandra P

General Practitioner

• MBBS
• 5+ Yrs

Consult Now

Achieving a Healthy and Plump Face

Dietary Recommendations

1. Hydrate: Drink plenty of water (at least 8-10 glasses a day) to keep your skin hydrated and plump.
2. Fatty Fish: Include fatty fish like salmon, tuna, and mackerel in your diet, rich in omega-3 fatty acids that promote healthy skin.
3. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats and antioxidants that support skin health.
4. Fresh Fruits: Eat a variety of fresh fruits like berries, citrus fruits, and apples, rich in vitamins, minerals, and antioxidants.
5. Whole Grains: Include whole grains like brown rice, quinoa, and whole-wheat bread in your diet, rich in fiber, vitamins, and minerals.
6. Dairy and Protein: Consume dairy products like milk, cheese, and yogurt, and protein-rich foods like eggs, beans, and lean meats to support skin health.

Supplements for a Healthier Face

1. Proteins (Protex): Consider adding a protein supplement to your diet, but always consult with a healthcare professional or registered dietitian before adding any new supplements.
2. Omega-3 Fatty Acids: If you're not getting enough omega-3 fatty acids from your diet, consider taking a supplement after consulting with a healthcare professional.
3. Vitamin C: Ensure you're getting enough vitamin C through your diet or consider taking a supplement to support collagen production and skin health.

Lifestyle Changes

1. Exercise Regularly: Engage in regular physical activity, like cardio and strength training, to promote overall health and well-being.
2. Get Enough Sleep: Aim for 7-8 hours of sleep per night to help your skin regenerate and repair itself.
3. Manage Stress: Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises to help minimize stress's impact on your skin.

Answered 04/07/2025