Neurologist Dr Sudhir Kumar Shares Science Backed Ways For Healthy Weight Gain And Things To Consider Ahead

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Taking to X on July 7, Dr Sudhir Kumar, MD, DM, a neurologist at Apollo Hospitals in Hyderabad, shared how to gain weight and stay healthy, and explained when one should consider it.

“Being underweight is often overlooked,” he stated. “According to WHO (World Health Organisation), adults with a BMI (body mass index) of less than 18.5 kg/m² are considered underweight. In India, undernutrition remains a significant public health issue, especially among adolescents, young women, and older adults.”

However, one should also remember that not everyone who is thin is unhealthy. Some people are naturally lean.

Before trying to gain weight, one should consider if their weight is stable. As Dr Kumar pointed out, “Someone who has been thin since childhood and remains healthy is very different from someone who has lost eight kilograms over the past six months. Unintentional weight loss always deserves medical evaluation.”

If one has lost significant weight in a relatively short period of time or has very low body weight in general, the first thing to do is to rule out medical causes of unintentional weight loss.

Low body weight or weight loss may be due to:

There are also a number of non-medical reasons for individuals to be underweight. These include:

“Being underweight is not always harmless,” pointed out Dr Kumar. Potential risks, depending on why someone is underweight, include:

“The biggest mistake is trying to gain weight by eating high-carb foods, such as cakes, fried foods, fast food and sugary drinks,” stated the neurologist. “Yes, you will gain weight, but much of it may be body fat, not muscle. Your goal should be to gain muscle, not just kilograms.”

The ways to do that are presented as follows.

Protein is the most important nutrient for healthy weight gain. One should aim for approximately 1.2 to 1.6 grams of protein per kilogram of body weight per day, advised Dr Kumar.

“If you are doing regular strength training, some people may benefit from up to 1.6 to 2.2 g/kg/day, depending on training intensity and individual circumstances,” he stated. “Good protein sources include eggs, milk and curd, paneer, fish, chicken, dal and legumes, and soy foods. Spread protein across all meals.”

“Carbohydrates are not the enemy,” noted Dr Kumar. “They provide energy for workouts and help spare protein for muscle building.”

According to the neurologist, one should choose whole foods such as rice, whole grains, potatoes, sweet potatoes, oats and fruits to get the necessary carbohydrates, instead of sugar.

Strength training is the most effective exercise for weight gain, believes Dr Kumar.

“Lifting progressively heavier weights stimulates muscle growth,” he stated. “Without resistance training, extra calories are much more likely to become fat than muscle.”

However, it does not mean that one should avoid cardio completely. “Moderate cardio is healthy for everyone,” noted the neurologist. However, hours of endurance exercise while eating too little can make gaining weight difficult.

“You don't need to avoid cardio,” shared Dr Kumar. “Just don't let it create a large calorie deficit if your goal is weight gain.”

Sleep is crucial for healthy weight gain. As Dr Kumar explained, “Muscles don't grow during workouts, they grow during recovery.”

One should aim for seven to nine hours of sleep every night, as poor sleep impairs muscle protein synthesis and recovery.

Muscles grow slowly, highlighted Dr Kumar. Healthy weight gain, therefore, requires:

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

Debapriya Bhattacharya is a Content Producer at Hindustan Times. He started his career in 2022, working in newsrooms in beats like education, US news, trending stories, and entertainment. In his new role in the lifestyle desk, he seeks to deliver a balanced blend of research-driven reporting and creative storytelling from health and recipes to art and culture. Science, philosophy, food and pop culture are what pump his veins and help bring heart to his stories. Debapriya tries to see out subjects that will allow him and readers to explore new frontiers and improve the quality of life for all. The explorations can be both external and internal, as thoughts seek to be as chaotic as the greater universe. As a citizen of the world, Debapriya has been fascinated by the lives of people across the globe throughout time. His curiosity leads him to explore new linguistic and cultural landscapes to broaden his horizons and deepen his understanding of global narratives. Beyond the newsroom, Debapriya loves to participate in debate and theatre, spaces that he considers to be holy grounds for nuance and self-expression. A graduate from Ashutosh College, University of Calcutta, Debapriya completed his Master's degree from the same university in 2022. An ambiverted bibliophile, he loves his solitude as much as he adores stimulating conversations. And despite his reverence for tech, libraries continue to be his favourite place for research.Read More