Hi welcome - I understand your concern..
Here are some starter advice for you. you can consult online.
i can advice to add one protein supplement like proteinx or kabipro / b-protien 2 scoops two times with 150 ml milk. Or lukewarm water.
Diet- you need high calorie diet. That means you have to add quality meals enriched by protein. Add more rice in meals added by butter or ghee, some times fried rice or polao you can. Vegetables soup or strew 2 times, maximim mix vegetables in meals, 2- pcs sweets. In a day. Add sprouts, pulses. Add puddings cream paneer, yogurts, curd as possible. 2 pca big size banana like in break fast & at 11 am. Sleep min 8-9 hours. No stress, more water, electrolytes, fruits juices, banana shake, more importantly add enough protein by milk (d. T or skim), chana, curd, lassi, butter milk also better. Finally I can advice to add one protein supplement.
Consume energy fence foods,fruits vegetables, fish ,meat,chicken, egg, milk,paneer, yogurt,.
Go for regular exercise , yoga .
I need more information about u to prepare diet chart. Consult me as soon as possible.
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