Dear Practo user It's always advisable to plan a customised diet for a person's requirements. Kindly don't consider surface level options to correct your condition, instead find the root cause and treat it.. For Personalized diet plans and health coaching u dan connect directly via Practo or visit my page👇 https://instagram.com/rm.nutrition4all Regards Remya Rajan

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Take direct consultation  through my practo account  we are giving discount also - I need your complete information like , age, height, weight, medical history, food allergy, likes - dislikes, are veg or nonveg. Then I can guide you further.

Hello, As per the details of your height ideally your weight should be around 56-66 kgs to be in the normal range of BMI. BMI 18.5-22.9 is an indicator of health calculated basis your height & weight. Weight gain is a gradual process and it needs a lot of personalized dietary approaches. Drastic changes will only give short term results. It is not only protein but you need a proper balance diet of complex carbohydrates, proteins, healthy fats & fiber in combination with weight bearing exercises to loose weight. A personalized diet session is highly recommended for you as it takes into account your routine, lifestyle, medications, medical conditions, sleep, stress, physical activity etc. This helps in identifying the gap areas and correcting them accordingly. As a start following guidelines can be of help - 1. Never skip meals & eat balanced meals 2. Ensure protein rich foods such as dals, pulses, sprouts, dairy, non-veg in every meal 3. Incorporate healthy fats from nuts & seeds 4. Calorically dense foods such as milkshakes, lassi, sandwiches, wraps, etc should be incorporated 5. Vegetables like potato, sweet potato, yam and fruits like banana, chickoo, custardapple, etc are calorically dense 6. Exercise daily for 45 minutes mainly weight bearing exericses 7. Never exercise on an empty stomach. Eat a fruit before 8. Post exercise protein rich foods are important 9. Stay well hydrated 10. Avoid sugar, sweets, junk, processed & packaged foods

Hi, Your ideal body weight range should be 67-70 kg, on the basis of your height. To gain weight you should follow a well balanced nutritious diet, which includes good quality and quantity protein, that support your muscle mass and fruits, vegetables which provide vitamins, minerals which will boost your immunity. You can. Include Protein rich food like soyabean, dahi/ curd, paneer, egg, fish, chicken, almond, cashew, mixed sprouts etc. You can have calorie rich one pot meal like, pis- pas, soyabean biriyani, khichdi with moong-masoor etc. Try to take heavy breakfast. You can have any seasonal fruits.