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Vegeterian diet plan

I'm very lean with no muscular growth. Although I'm of 26yrs I don't look above 22yrs. I've tried many supplements but still couldn't build muscle. I was suggested to take ensure protein powder. Will it work? If possible Please suggest me a vegeterian diet(eggs can be included) so that it helps me to grow my physique. My beard growth is also very poor. Please suggest something for this also. Please help me. I'm really very upset due to my poor physique.
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Dr. Swapan Banerjee
Dietitian/Nutritionist 13 yrs exp Kolkata

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Hi welcome - I must say for muscular growth every one need time , some times year. Also add high carbs enriched with quality protein like ENSURE/ MUSCLEBLAZE, 2 times with 2 scoops with milk,. add plenty of green vegetables, banana, grapes, dry nfruits, 300- m500ml milk, chnana, paneer, cheese, puddings, sprouts, , sleep more 8-10 hoyrs , khchdi, dalia, porridge, fried rice, polao basmati rice, potatoes, soya, soya products, courd, sweets, fruits, juices, butter milk/lassi all are better & god for you for work out even
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Dr. Harsha
General Physician Bangalore
Hello there...I can understand your concern. Ideal weight for your height is around 65kgs. as you know few people have very high basic metabolism rate. It will be difficult for them to gain weight. Also one should remember gaining weight and losing weight is a very gradual process. It will a lot of time, patience and determination. You must follow a healthy diet and exercise schedule. Start having food rich in proteins like pulses, soyabeans, vegetables, fruits, egg white boiled. Even protein powders like ensure will help. Regarding exercises, start cycling or swimming or gyming, whatever you are comfortable with and enjoy most. You can also visit a dietician for further queries.
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