Weight Gain Without Milk: Simple Swaps That Work (Video)

Transcript

What if you skip milk and still pack on calories?

What if you skip milk and still pack on calories?

Weight Gain Without Milk

Learn how to stay on track with calories even if dairy upsets you, and stick around for the one habit that makes all the difference.

Lactose vs Milk Allergy

Lactose intolerance is just a digestive hiccup, bloating, gas, loose stools after dairy. A milk allergy, though, triggers the immune system and can cause swelling or breathing trouble, which needs emergency care.

Easier Dairy Options

Fermented foods usually have less lactose, so many people tolerate them in small amounts. Try a spoonful of dahi, a half-glass of lassi, a dab of ghee, or a slice of hard cheese.

Start Small With Dahi

Begin with two to three teaspoons of dahi at lunch for three days. If you feel fine, bump it up to a half-katori. Keep an eye on any gas or cramps and adjust.

Calorie-Rich Swaps

A glass of milk gives about 120 to 150 calories. Replace that with a handful of mixed nuts and a spoon of peanut butter, two eggs, or a serving of chicken or fish with daal.

Milk calories

A typical glass of milk packs roughly 120 to 150 kilocalories.

The one habit for weight gain

The single habit that bridges the calorie gap is a daily dose of dahi paired with a calorie-dense side like nuts or a drizzle of ghee. It keeps the gut happy and the calories up.

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Read the full guide

Read the complete guide on thecareonline.com. This is general information, not medical advice.