I am 19 years old male. I want to gain 18 kgs in a year for Airlines Training. I am underweight weighing just 48 kgs and with a height of 5.9". Please guide me a diet plan.
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Hi thanks for your query. You can gain your weight gradually. U need to v a plan of 3200kcal / day energy. Out of this 50% carbs like rice,whole wheat,brown breads, brown rice .ie all good quality cereals, enough pulses,sprouts, add ghee on rice & butter on chapati, breads 20gm every time.take dry fruits in mid afternoon & morning 50 g each time. 200g.protien like 2 PCs egg,fish ,chicken 100g. Lean meat less.milk,500ml whole day not a time Oil around 50g mainly mastrd oil.no fast junk foods. Home based & made fried ,biriany,polao can be weekly three times.add plenty of fruits mainly banana 2 PCs big,apple,guva,grapes,mangoes, tot 500.mixing all types & same gm servings mix vegetables prepation with meals.add fibres based all,potato,avocados, greens,very carrots etc. V timely work outs,min 1 hr exercises free hand,yoga,clear & warm current dated foods,meals,timely meals imp.fresh water,sleep 8 hrs.no stress.no allopathic medicines but focus on diet Exercises.,
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