Sir myself dhiraj kumar sinha, I am 22 years old I am 5 feet and 10 inch and my weight is around 58 kg. Plenty of peoples told me that your weight is not good it should be around 68. Kindly suggest me that which type of diet I should start, so that I could gain some weight. Kindly help me out because I am very much tensed and depressed.

Mr. Prajith.T.RDietitian/Nutritionist7yrs exp

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Gain weight and make fit will be possible with combined action of diet and exercise. Increase the intake of energy and protein with exercise then you will get increase in muscle mass and your weight will increase. Include good protein sources (Egg, Chicken, Mutton etc, Milk, Pulses, Legumes and Beans) in diet to reach the daily requirement. And include two fruit portions daily, and before one hour and after one hour of your exercise include protein rich snacks. Take at least 2 to 3 liter water. In between meals maintain at least 2 to 3 hours gap. Be regular in exercise. These all thing we can say in general and person to person plan will vary. Before exercise also include easily absorbable energy source like fruit juices with your protein rich snacks. In between exercise sips the water, don't gulp as such and after exercise once your heart rate come to normal take sufficient water and protein rich food from above mentioned sources. Make sure you are including all different colored fruits and vegetables in diet. Through maintaining proper required diet and life style normally you will get the weight gain, If not happening please consult a doctor in Gastro department.  

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