Avoid junk foods,add extra calories to your diet,have 4 to 5 meals rather than large 3...add protein rich foods and healthy fats to diet for e.g..egg white...add fibre rich foods like green leafy veggies,carrots,Apple, etc. Add green tea to your diet .you have to eat more foods high in amino acids,calcium, zinc, iron, copper and magnesium...do regular exercise without failure......consult dietitian for further details
Weight gain is a slow an steady process.
Healthy muscle gain is what is required at your age.
A balanced diet will promote muscle and over all development. In case of non-vegetarians, there are lots of option to select from. For pure vegetarians there are many combinations of foods that promote muscle growth. I do not favour protein supplements unless you are a sports person.l
Pulses, Soya, cruciferous vegetables, dairy products and whole cereals promote muscle gain. Along side proper exercise and a healthy lifestyle aids in overall developmemt.
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Hello.try to eat skinned out boiled chicken 1-2 pieces twice a week, fish curry not fish fry as it is rich in vitamins, eat fresh raw sprouts everyday twice which is rich in protein, include berries and fresh fruits like avocado,pears, apples, citrus fruits all this things are rich in fibres and vitamins. Your morning diet should include whole egg and a glass of milk, try to repeat this in the evening also.include green leafy vegetables in your diet. Milk products like chesse,panner etc and meat can help you gain weight but since they contribute more towards fat and you need proteins instead of fat to build your body mass so if possible try to avoid it. Drink plenty of water and stay hydrated. Do daily brisk walking, cycling for 5-6kms,yoga and meditation.if possible go for a trekking or join some rock climbing classes if such a facility is available in your place and do it on a regular basis which will help you in developing stamina and muscle strength.if you are not satisfied kindly consult a dietician.