Diet plan for weight gain
I have recently joined a gym and I would like to know what diet I should take (natural) so as to avoid use of supplements to gain weight and build muscles.. It has been 1.5 months since I am working out but no sign of weight gain. So if someone can advice a healthy diet for gaining weight then please reply.
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Ms. Nisha Singh
Dietitian/Nutritionist 17 yrs exp Mumbai

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Hi, to gain weight eat calorie dense foods every 2 hours. Rice, potatoes, fruit milkshakes, dates , dried fruits are good sources. Do not over indulge in deep fried, fatty and sugary foods. Have good sources of proteins like milk, curd , paneer, pulses, sprouts, eggs, chicken and fish. For a more personalized diet plan ping me on personal chat.
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