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I want gain my weight and growth my body. What is the best diet chart for gain weight. How much calories need for me. I want my weight 70 kg.
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Hi, weight is a sum total of bone, water, muscle and fat. You need to gain muscle to get healthy. Have a well balanced diet. Eat 6-8 meals a day. Have carbohydrate and protein rich food combinations like banana or mango milkshake, mix nuts and dryfruit chikkis, soya or paneer veg rolls etc. Include high biological value proteins which are very well absorbed like- milk, curd,paneer, meat, fish,eggs etc. Include essential fats like almonds, walnuts,flaxseeds etc. Eat on waking up and do have a bed time meal like milk and light snack. Do not fast or overeat as this will not help. You need 30-35 calories per kg ideal body weight.
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