How can i gain weight

Hi my name is doing 9t shift 4-1 ahift some time its extended 4am to 6am age is 22 but my weight is just 42kg's.iam feeling so shy hiw can i gain weight...!
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Doctor Answers (1) on How can i gain weight

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Poornachandra Tejaswi S Bangalore | General Physician
Answered advice is- you should follow a strict diet, avoid eating oily and spicy foods, avoid sugary substances like sweets and diary products since it contributes too much of calories. If you are a non vegetarian skip consuming meat like mutton instead you can prefer skinned out chicken 1-2 pieces which should be a cooked variety not a fried type and it should be only once a week or you can have fish curry not fish fry, since fried food substances have lot of oil so avoid consuming that.prefer fresh fruits like pears,apples, citrus fruits,jamon, berries like blueberries,raspberries and include fresh vegetables in the form of salads.have fresh sprouts daily in the morning. Prefer skimmed milk than regular milk which is low in fat. Try to include brown rice, oats into your diet instead of roti.prefer olive oil or if not available then sunflower oil for cooking. Avoid cocunut in your cooking since it is rich in cholesterol.prefer buttermilk and ragi gunji than soft drinks which again gives you extra calories.avoid junk foods and fast foods, prefer home cooked meals. Drink plenty of water to stay hydrated. Exercise at least five times per week. By using exercises you will naturally increase the level of growth hormones in your body. Certain weight training exercises, high intensity sprints and bar hanging can help you achieve this.daily morning jogging for 30-40min,skipping for 10-15mins, cycling for 30-40mins. Do daily morning meditation and yoga.if you are not satisfied kindly consult a dietician.
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