I am a 19 years old male. Ht:177 cm wt: 55 kg. I think I am lean for my height. But I am having a normal diet. My problem is I am not gaining weight. I think that is because I am having brown fat. Any advice for gaining weight?
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There r several causes for unferweight: Genetics Higher than average physical activity Long term illness Medications Psychological problems Here?s how to gain weight: Consume a nutritionally dense diet: Do not eat empty calories, even if you are tempted. Increase your caloric intake in every day. You can do this by adding nuts or seeds to your food or adding side dishes like potatoes, yams or breads. Adding a slice of cheese to your sandwich will also help. Add more protein: High protein meals, especially those that can help you build muscle are really helpful. Proteins are rich in nutrients. You can add some carbohydrates while you are at it, and you have a healthy as well as nutrition rich meal. Eat more snacks: Eat healthy, nutrition dense snacks between your meals to add more calories to your diet. Protein bars, fruit shakes and sandwiches will also help. Ayurvedic supplements: Ashwaganda tablet 1 BD Shatavari tablet 1BD Vasant kusumakar rasa 1 BD.
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Healthy balanced diet along with healthy life style and proper rest are the keys of good health. Start eating small frequent energy dense meals instead of 3 large meal. Small meals are easy to digest and keep digestive system running. You can eat small portion of any thing in difference of 2-3 hours like 1 small stuffed paranthas with curd\ whole eggs\spoon full of desi ghee in dal or with roti, paneer, nuts, sprouts, pulses, chicken etc have shakes of fruits with added nuts drink atleast 8-10 glasses of water. Eat all seasonal fruits and vegetables. Quit smoking or drinking if any Manage stress do some moderate intensity exercises for 30 minutes daily. Have positive body image appreciate your self Take sound sleep of 7-9 hour keep your self motivated as it not going to happen overnight. Consult me privately for customized diet plan for you.
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