I am 22 year old with height 171.5 cm along 57 kg weight. I need my diet chart. please suggest me.

Dt. Neetha DilipDietitian/Nutritionist13yrs exp

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For some people, gaining weight or adding muscle can be just as difficult as losing weight. However, simply adding certain foods to your diet can be very effective to gain weight. Red meat is an excellent source of protein that will help you gain muscle. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. The fattier the meat, the more calories you will take in. Just a 170-gram fillet of salmon provides around 350 calories and 4 grams of omega-3 fats. It also provides 34 grams of high-quality protein, helping you build muscle or gain weight. You can make some very simple, high-calorie and well-balanced meals by combining whole grain bread with protein sources such as eggs, meat and cheese. Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix really well with nuts and natural yogurt, providing a blend of healthy fats, protein and other key nutrients. Try adding avocados, which are loaded with healthy fats to your main meals and other dishes such as omelets or sandwiches. Cheese is a very good source of protein and is also rich in healthy fats. Add it to meals if you need a calorie and flavor boost. Eggs are one of the best foods for building muscle. There?s no limit to the number you should eat in a day, and they?re full of nutrients. Full-fat yogurt is another healthy and convenient snack. Not only do potatoes and other starches add carbs and calories to help you gain weight ? they also increase your muscle glycogen stores. Nuts and nut butters are a perfect choice if you?re looking to gain weight. Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins. Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight. 

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