Very very thin. I really gain weight.

Gaining the right weight can help you build confidence and help improve your overall fitness as well. -Nutrient dense meals (preferably protein based) help in weight gain and muscle building. -For breakfast try to consume protein-based options including moong dal chilla, paneer sandwich (whole wheat / multigrain slices), sprouts / sattu paratha or vegetable idli / dosa with a bowl of sambhar. -For lunch and dinner ideas, make sure you add at least one serving of protein to your plate daily. -You can try combinations such as millet roti with green vegetable and mixed sprouts / a bowl of dal or multigrain roti / brown rice with pulse / low fat paneer / tofu / soyabean / lean chicken / fish gravy and a bowl of salad or vegetable stir fry. -Try to include snack options such as Banana (or any fruit as per preference) & Nuts milkshake by adding oats as well, peanut chana mix and roasted makhana for better nutrition. -Make sure to practice strength training exercises along with cardio for at least 30 to 45 minutes daily for five days a week for better results and muscle building.

Do consult me for a detailed diet plan based on your current lifestyle and food preferences to help you achieve your health goals.

Please ask me directly for personalized diet plan for you.

Feeling under confident about physique , but remember that your worth is not defined by your weight or appearance Focusing on healthy, sustainable weight gain can help feel better both physically and mentally Focus on calorie surplus foods Healthy ways to increase calorie intake Eat more frequently Choose nutrient dense foods like nuts, seeds, avocado, cheese , whole milk , lean meat and whole grains Add healthy fats and protein Incorporate nut butter, olive oils, high protein foods Drink Nutrient rich beverages Smoothie made with fruits , protein powder, milk , and healthy fats are easy ways to add calorie Strength training Focus on resistance training Activity like lifting weights using resistance band or body weight exercises push ups and squats Be consistent Aim for strength training sessions 2-3 times per week Rest in acceptable Muscle grows during rest, so ensure you get adequate sleep and rest days Prioritise mental health and confidence Focus on self acceptance Challenge negative self -talk Surround yourself with positive Focus on your strength Dress confident-wear clothes well fit you feel good , regardless of your size

Get your whole blood profile test done Then connect over consultation to help better Dry fruits intake alone don't help in weight gain