I have a slim body and clear jawline but I do not know I have more cheekbone fat when I laugh what should be done and I also want to gain some healthy fat.

Question

Hello, as per the details of your height & weight your bmi is 18. 3 kg/m2 which is borderline near the reference range. Bmi 18.5-22.9 for asians is an indicator of health based on your height & weight. Your weight should be in the range of 45-55 kgs to be in the above mentioned bmi category. As mentioned you want to gain healthy fat before that it is important to understand what exactly your body fat percentage is. Being slim but having high body fat percentage is also not healthy. But, you can surely look towards building up lean muscle mass. A personalized diet session is strongly recommended for you as it will take into account your routine, lifestyle, eating habits etc. As a start you can follow the guidelines below - 1. Incorporate adequate but complex carbohydrates in the form of whole grains & cereals like whole wheat, brown rice, jowar, bajra etc in the diet as carbs have protein-sparing action 2. Healthy fats in the form of nuts - almonds & walnuts, seeds ? sunflower, pumpkin, flaxseeds, chia seeds, eggs, avocados should be incorporated 3. First class proteins like egg, fish, poultry, low fat milk, low fat yogurt, and quinoa should be incorporated in the diet. 4. Avoid refined carbs like maida products, sugar, fruit juices, packaged juices, aerated drinks, sweets etc 5. Have nutritious & balanced meals. Do not skip the meals 6. Keep yourself well hydrated. Have 2-3 liters of water throughout the day at regular intervals 7. Exercise for 45 minutes daily 8. Most importantly never workout on an empty stomach. Ensure you have good carbs before workout like potato, sweet potato, banana, oats or peanut butter sandwich etc next steps

Pradnya Padhye · Accepted Answer

Hello, as per the details of your height & weight your bmi is 18. 3 kg/m2 which is borderline near the reference range. Bmi 18.5-22.9 for asians is an indicator of health based on your height & weight. Your weight should be in the range of 45-55 kgs to be in the above mentioned bmi category. As mentioned you want to gain healthy fat before that it is important to understand what exactly your body fat percentage is. Being slim but having high body fat percentage is also not healthy. But, you can surely look towards building up lean muscle mass. A personalized diet session is strongly recommended for you as it will take into account your routine, lifestyle, eating habits etc. As a start you can follow the guidelines below - 1. Incorporate adequate but complex carbohydrates in the form of whole grains & cereals like whole wheat, brown rice, jowar, bajra etc in the diet as carbs have protein-sparing action 2. Healthy fats in the form of nuts - almonds & walnuts, seeds ? sunflower, pumpkin, flaxseeds, chia seeds, eggs, avocados should be incorporated 3. First class proteins like egg, fish, poultry, low fat milk, low fat yogurt, and quinoa should be incorporated in the diet. 4. Avoid refined carbs like maida products, sugar, fruit juices, packaged juices, aerated drinks, sweets etc 5. Have nutritious & balanced meals. Do not skip the meals 6. Keep yourself well hydrated. Have 2-3 liters of water throughout the day at regular intervals 7. Exercise for 45 minutes daily 8. Most importantly never workout on an empty stomach. Ensure you have good carbs before workout like potato, sweet potato, banana, oats or peanut butter sandwich etc next steps