I am 22 years old about to cmplt 23 in January. My weight is 35 and height is 4'11. What should I do to gain weight.
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Hello mam. You need to increase your caloric intakes by about 500 to 1000 calories per day. Extra 500 calories/day will help you gain up to one pound in one week. Tips to increase calorie in diet and gain weight: 1) eat three main meal (breakfast, lunch dinner). In addition eat two to three snacks a day in between meals. 2). Snacks should be of high calorie such as milk shakes, yogurt, high carbohydrate food- banana. 3). Eat more complex carbohydrates like whole-grain breads, pasta and brown rice etc. 4) never skip your breakfast and include 1 egg and fruit juice to your breakfast. 5). Eat bigger than normal portions for your regular meals. 6). Choose high-quality protein sources such as eggs, meat, fish, milk, seeds, protein supplements etc. Your body needs 0.8gm/body-weight (kg)/day of protein to build new muscle. 7). Eat starchy vegetables (potatoes, peas, cauliflower, pumpkin, sweet potatoes). 8). Consume nuts, fruits like banana, dried fruits like dates as snack between meals. 9). Eat healthy fats in moderation such as olive and canola oil, nuts, seeds, peanut butter to your diet. 10). Do not drink water before meals. 11) if it is possible, drink shakes, milk, juice, etc. Instead of tea, coffee and diet sodas. Good luck.
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