I can understand your concern.
Yes you need to increase your weight.
The only right way to do it is increasing your caloric intake in such a way that you get more proteins.
Also along with this just sitting also wont help. Some amount of exercise will also be required.
So better to consult a dietician in person for a detailed diet chart and also join a good gym.
He will help you.
Dr. Anil kumar jain.
From your child hood if you are underweight you need a help of dietitian and gym trainer.if any recent reduction in weight you need certain investigations and you have to consult a general physician in a hospital with good infrastructure.
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, 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 based on the history you have given, you need proteins instead of fat to build your body mass so 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....Consult dietitian they will do the needful.
Hi..... Only calories won’t add to your body weight,include the right amount of proteins to your diet. Remember, if you want to put on weight and look fit, you need to build muscles not flab. Eat -
Eggs, lean meat, fish, pulses, sprouts, and dairy products that rich sources of proteins. Fish such as tuna and mackerel are rich in oil and are one of the best ways to increase weight.