Dear doctor, I am really thin and want to gain some mass I am 6.1 ft. And 60 kg but really thin so any Dr. There who can give a diet chart to follow and gain weight .And also I am facing the problem of hair fall and it's not in very small amount it's like I can't ignore it.

Mr. Prajith.T.RDietitian/Nutritionist7yrs exp

89% (86 ratings)

Ask Free Question

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. Through including all verity of food you will get enough nutrients for hair also. Essential nutrients for hair growth from food is, Protein (include above mentioned protein rich items), Iron (Red meat, poultry, sea foods, green leafy vegetables, lentils, raisins, apricot etc), Vitamin C (all citrus fruits, Guava, Papaya, etc), Omega 3 (Seafood, Walnuts, Avocado and pumpkin seed), Vitamin A (Organ meats, Orange and yellow colored vegetables, Milk and milk products, egg), Zinc and Selenium (Fortified cereals, whole grains, oysters, beef and egg), Biotin (wholegrain, liver, egg yolk, soy flour and yeast.) select possible one from the option and include in diet.  

0 person found this helpful