Hi there. That was really good attempt lose weight by 20kgs i would advise you to kindly take help of expert before taking such actions which cause problem later on. Do let us know your height and also share your reports with expert. If exercise is your daily routine then you can just warm up your body by doing brisk walk for 10-15minutes.Try to include calorie dense foods like almonds,walnuts,dates,pistas,roasted cashew nuts,ice cream. Include good source of proteins like Greek yoghurt,Paneer,pulses,Dal's,egg whites,cheese.chicken & fish (in limits). Try to have cream,butter,ghee in moderation ,avoid egg yolks. Eat small frequent meals after 2-3 hours gap.

Hi, Great to hear that you have lost 20 kgs. Good start to protect your health. You can increase your lean body mass to gain your weight. This could be done by having adequate amounts of proteins in your diet. Food sources of protein are pulses such as channa, nuts, dairy sources, eggs, meat, chicken and fish. Daily inclusion of moderate amounts of nuts such as almonds, walnuts, pista will help to improve your HDL cholesterol ( good cholesterol) and to gain weight. Butter milk, 1/2 cup of dahi every day should help you to get the required saturated fats. Avoid regular consumption of red meats, fried foods to maintain your cholesterol levels. Have a variety of fruits and vegetables in addition to the above mentioned recommendations.

Hello..., Have high protein containing food.... Have egg, meat, fish, pulses, and foods cooked using pufa (polyunsaturated fatty acid).. It's good for health. Saturated fat is not good for health.. Exercise daily in the morning.. It increases your appetite . Have more of fruits and vegetables.