Weight gain. Protein for gain weight!

Things need detailed information about your meal patterns and nutrition requirements. Please choose direct consultation for proper guidance and help to achieve better results.

Hi, As per the details of your height ideally your weight should be 70 kgs to be in the normal range of BMI that is 18.5-22.9. BMI 18.5-22.9 is an indicator of health based on your height and weight. Weight gain is a gradual process & it needs a lot of personalized dietary approaches. Drastic changes, working out excessively or supplements will only give short term results. Improving your overall food intake and regularity in physical activity mainly weight-bearing exercises will help you in putting on weight. Patience and compliance are two things that will help and show the results. If your overall food intake is meeting the requirement of daily protein then additional protein supplementation is not required. A personalized diet is strongly recommended as constant modifications are required and it takes into account all your details. Following are the guidelines that will be of help: 1. Do not skip meals & Have balanced meals throughout the day 2. Never workout or exercise on an empty stomach. Have a fruit, preferably banana before exercise       3. Ensure protein in the form of dals, pulses, milk, eggs, chicken, fish, sprouts, paneer etc to be a part of every meal that you take. 4. Ensure 2 fruits throughout the day. 5. Incorporate foods that contain healthy fats & are calorie-dense like almonds, walnuts, peanuts, dried fruits like dates, anjeer, raisins etc during mid-meals as snacks 6. Have calorically dense foods such as milkshakes, lassi, chicken or paneer sandwich/wraps, peanut chikki etc & calorically dense vegetables like potato, sweet potato, yam etc 7. Have a glass of milk during bedtime  8. Strength training exercises will help in improving the muscle and your weight on the scale while decreasing your body fat percentage 9. Avoid sweets, fried foods, fruit juices, junk food as it will increase your body fat even though you may look lean/thin 10. Drink 8-10 glasses of water throughout the day at regular intervals to keep yourself well hydrated

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You need to take high protein diet. Take small and frequent meals at regular intervals. Please ask me directly for personalized diet plan for you.