Asked for Male, 27 years old from Navi Mumbai
Dear Lybrateuser, -For weight gain you have to develop your muscles by having a well balanced diet with more of protein rich foods & regular exercises including moderate weight lifting exercises
- have fruits & vegetables for folate deficiency, also whole grains, protein foods like eggs, non veg (if you have), milk & milk products like cheese, paneer, yogurt, butter milk, nuts, sprouts, legumes - have protein snacks in between meals like yogurt, paneer, milk shake, butter milk, non veg sandwich
- drink 8-10 glasses of water or even more depending on your exercise schedule & intensity
- for vit D try to be in sunshine for 10-15 min & have foods like eggs, milk & other dairy products
- gain in muscle mass is a combination of diet & exercise & not only diet as it will only increase fats in the body.