I have 5.9 feet height and 48 kg weight so I join gym please tell mi daily protien intake and carb intake so I gain weight and also suggest best protein foods.
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Hello, Suggestion is to get checked for any underlying medical condition. -Exercise daily for an hour -Include protein in your diet eg: paneer, sprouts, egg whites, pulses, curd/ thick buttermilk (taking protein rich foods post workout helps in muscle building) -Increase fiber in your diet (Will help you stay full) -Include fruits and vegetables in your diet (2-3 serving) -Take 5-6 meals a day. -Water intake of atleast 3L per day -Add healthy fat like nuts to your diet. -Avoid/Exclude fried, sugary and junk food -Eat a balanced and healthy diet -Do not skip breakfast as 40% of days energy is from breakfast NOTE: The above mentioned practices can change according to a specific medical condition.
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