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Hi Thank you for your question, kindly contact me on Practo for Consultation and to help you with a Customized, Tailor made response specific to your requirements. Please do read through my Client feedback prior to booking an appointment so that you are convinced on making the right decision, after all it's your hard earned money.

U eat plenty of vegetables fruits and greengram sprouts Substitute millets for rice and wheat as staple food.Vegetables 400 gm/ day to, fruits 300 gm,/ day.greengra. sprouts raw100 gm / day Milk and milk products are recommended too. Milk 400 ml/ day,curds 100 ml / day,Buttermilk  400 ml/ day.Ghee 5 tsf/ day. Whey protein is very good for muscle building. Millets as rice, roti and malt drink can be made and I taken everyday for carbs,proteins and vitamins,mineral supplements. Drink enough water 2-3 ltrs/ day. Sleep for 6-8 hrs,/ day. Physical activity for 2 hrs a day.as yoga,walking,jogging,playing sports are recommended.

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Greetings!    As per your height and weight you need a high protein diet. Include more dhal, pulse, non veg, milk and milk products, mushrooms to add protein to your diet. Kindly do not start any supplement without professional advise. Kindly consult to get yourself a customized diet plan that will give you results.

Hi, Ideal weight for your height is about 62- 65 Kgs. Kindly follow the guidelines below- 1) Weight is a sum total of Bone, Water, Muscle and fat. You need to gain muscle to get healthy. Immunity of the body is based on muscles and so its important to have optimal muscle mass. 2) Have a well balanced diet which has the right combination of Carbohydrate, protein and fat. 3) Eat 6-8 meals a day as the muscle losses will not happen. 4) Have carbohydrate and protein rich food combinations like Banana or Mango milkshake, Mix nuts and dryfruit chikkis, Soya or paneer veg rolls etc. 5) Include high biological value proteins which are very well absorbed like- Milk, curd, Paneer, Meat, Fish, Eggs etc. 6) Include essential fats like Almonds, walnut, Pistachios, flaxseeds etc. 7) Eat on waking up and do have a bed time meal like milk and light snack. 8) Do not fast or overeat as this will not help. 9) Hydrate optimally by having a glass of water every hour to flush out toxins and prevent weight loss due to dehydration. 10) Sleep of 9-10 hours is very crucial to gain muscle and weight

High protein diet with proper fluids to be taken. U canot forget the other important nutrient as well. Exercises are a must  requirement to enhance the muscle growth. But all activities are not good for a overall weight gain, instead it will end up in weight and muscle loss.  So u need an expert advice

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