Gaining weight. If we get gain weight?

Hi, As per the details of your height ideally your weight should be 72 kg to be in the reference range of BMI. BMI 18.5-22.9 for Asians is an indicator of health based on your height and weight. According to me you need to put on muscle mass. Yes, stress does affect your weight. To gain muscle exercising regularly & monitoring your food intake along with exercise is very crucial. High protein foods are very important for gaining muscle, but the right balance of complex carbohydrates & healthy fats are also essential. Muscle gain or building muscle takes time and has a lot of customized approaches & needs to be altered every week. Listed below are a few guidelines that will be helpful: 1. Protein should be at least 0.8 to 1 gram per kg body weight. It differs with the type, frequency & duration of the exercise. 2. Adequate but complex carbohydrates in the form of whole grains & cereals like whole wheat, brown rice, jowar, bajra etc should be incorporated. When adequate carbs will be incorporated in the diet then only the protein consumed will be utilized for muscle building as carbs have protein-sparing action 3. Healthy fats in the form of nuts - almonds & walnuts, seeds – sunflower, pumpkin, flaxseeds, chia seeds, eggs, avocados should be incorporated 4. First-class proteins like egg, fish, poultry, low-fat milk, low-fat yoghurt, and quinoa should be incorporated in the diet.  5. Avoid refined carbs like maida products, sugar, fruit juices, packaged juices, aerated drinks, sweets etc 6. Have nutritious & balanced meals. Do not skip the meals 7. Keep yourself well hydrated. Have 2-3 litres of water throughout the day at regular intervals 8. Most importantly never workout on an empty stomach. Ensure you have good carbs before workouts like potato, sweet potato, banana, oats or peanut butter sandwich etc

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You need to take high protein diet. Take small and frequent meals at regular intervals.Please ask me directly for personalized diet plan for you.