Gaining Weight the Healthy Way: Shalini’s Muscle Mass & Energy Revival Story by Deepika Chalasani, Top Nutritionist in Hyderabad

CASE STUDY & SUCCESS STORIES

Name: Shalini 

Age: 41 years

Location: Brisbane, Australia 

Case History: A 41-year-old senior analyst and mother of two children, aged 8 and 4, approached us concerning her low stamina, energy levels, and muscle mass. On assessment, her BMI was 17.26 kg/m², placing her underweight. Blood investigations revealed low iron and ferritin levels, confirming iron deficiency anaemia. And she was also noted to have scoliosis.

She reported experiencing extreme fatigue, with energy levels so low that she frequently needed to lie down and rest during the day and, at times, even required IV glucose infusions to cope.

Her primary goal was not just to gain weight but to do so in a healthy, sustainable way by building lean muscle mass and correcting her nutritional deficiencies. This holistic approach was aimed at ensuring long-term health benefits, improved stamina, and sustained energy levels, ultimately supporting her overall well-being rather than focusing solely on weight gain.

Approach by the Best Nutritionist and Dietician in Hyderabad, Telangana, India – Deepika Chalasani

Considering her health history, clinical symptoms, and dietary habits, we designed a practical and affordable nutrition plan to help her achieve healthy weight gain while simultaneously correcting iron deficiency anaemia.

Her dietary recall revealed frequent consumption of multiple cups of coffee to sustain energy through the day. When fatigue set in, she often coped by sleeping in short spurts. The nutrition plan focused on gradually cutting down her caffeine intake, structuring her meals so she did not skip them, increasing stamina to help her manage her multiple priorities with ease, building muscle mass through optimal protein intake, correcting her iron status with strategically chosen foods, and supporting her overall metabolic balance for long-term vitality.

Her day began with warm water to promote hydration and metabolism, followed by a protein-rich breakfast. Fruits such as guava, berries, and papaya were paired with idlis, dosa, or upma and chutney. A protein shake was added to give her body an early supply of amino acids—key to stimulating muscle synthesis from the start of the day and supporting gradual, healthy weight gain.

Lunches were designed to provide calorie-dense yet balanced nutrition. Hand-pounded rice or vegetable pulao was paired with sautéed paneer, whole dal, and vegetable curry, accompanied by curd and a spoonful of ghee. This ensured adequate carbohydrates for energy, healthy fats for nutrient absorption, and high-quality protein for consistent muscle building.

Evening snacks bridged her calorie and protein needs. Fresh fruits were paired with mixed nuts such as almonds, walnuts, pistachios, and cashews, or occasionally a protein bar. These combinations provided sustained energy, stabilised blood sugar, and supported muscle repair and growth.

Dinner was kept light yet protein-focused to aid overnight recovery. Sambhar rice or upma with chutney was paired with tofu, offering an easily digestible protein source. Rotating colourful vegetables like beetroot, pumpkin, and broccoli added antioxidants, enhanced red blood cell production, and indirectly addressed her anaemia while boosting vitality.

Special attention was given to increasing her protein intake to 57 g/day (1.2 g per kg of body weight), distributed strategically across meals. With her creatinine levels within range, both plant-based and dairy/egg protein sources were incorporated for better bioavailability and consistent muscle support. Healthy fats from ghee, nuts, and cold-pressed oils further improved the absorption of fat-soluble vitamins critical for metabolism and hormonal balance—essential for sustainable weight gain.

Additionally, given her history of scoliosis, the plan also emphasised foods supporting bone health, such as fresh fruits and vegetables, non-processed meats, and foods rich in calcium and Vitamin D. Homemade paneer, hung curd, and cheese were introduced to strengthen bone density, while adequate hydration was encouraged through optimal water intake.

This structured approach helped her not just gain weight but transform it into healthy muscle mass, while also steadily correcting her iron deficiency anaemia. The long-term goal was to leave her not only with an improved BMI, but also with greater strength, energy, and resilience — building a stronger foundation for her overall health and well-being.

Result: 

Over the course of the intervention, she experienced a remarkable transformation in her health and vitality. She was able to work through the day with ease, managing all her priorities. Within a month of starting the program, she could wake up at 5 a.m. and complete her work by 8 p.m., without needing short naps to sustain her energy throughout the day. 

Her weight increased from 47 kg to 51.1 kg, representing a healthy and sustainable gain in both body weight and muscle mass. This was achieved through a structured nutrition plan that emphasised optimal protein intake, balanced calories, and iron-rich foods, ensuring that her weight gain translated into improved strength and metabolic health rather than fat accumulation.

One of the most significant improvements was in her energy levels. Previously, she often struggled with extreme fatigue, sometimes requiring IV glucose infusions to cope. With consistent dietary corrections and better nutrient absorption, her body adapted to using food as a reliable and sustainable energy source, eliminating the need for external glucose support.

Her appetite also improved considerably. Where she once reported poor hunger cues and difficulty finishing meals, the tailored diet plan helped reset her metabolism, encouraging regular hunger and satiety cycles. This not only supported steady weight gain but also enhanced digestion and nutrient utilisation.

Overall, the combined improvements in weight, muscle mass, energy, and appetite reflected a comprehensive reversal of nutritional deficiencies, improved haemoglobin synthesis, and better metabolic balance. These outcomes highlight the success of addressing both muscle development and anaemia correction, resulting in not just visible progress on the scale but also a profound improvement in her overall quality of life.

Deepika Chalasani is a Clinical Nutritionist, Mind and Body Transformation Coach, and co-founder of Fit4Life India, an integrated nutrition and wellness organisation for Indians that provides complete solutions, addressing health and wellness challenges of individuals by working on their overall well-being. Deepika, the best nutritionist in Hyderabad for weight loss and online dietician, can be contacted via email at deepika.chalasani@gmail.com or Mobile at +91 9381525943