I am 20 years old. 5'6. My weight is 50 kg. I want to put on weight up to 4 kg but don't want to increase stomach fat. What should I do. Is there something that can help me to gain weight without increasing and stomach fat.

Dt. Ms. Deepa NandyDietitian/Nutritionist10yrs exp

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Weight gain is muscle gain and not fat gain. To gain muscles you will have to eat at least 6 meals in a day at a regular interval with a proper ratio of proteins and carbohydrates. Proteins will help you gain body mass while carbohydrates will help you give energy. Protein foods are eggs, fish, chicken, milk and milk products, meat and dals. Carbohydrate foods are roti and rice, potatoes, sweet potatoes. You have to eat vegetables and fuits and use healthy and good fats for cooking like ghee, cold pressed mustrad or til oil. You will also have to do some weight training exercise to help you build mass into the body. Also drink enough water to keep you hydrated. 

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