I want to grow up weight I am 25years old and height 178cm and 66kg weight, I do work in shift duty in railway please guide me.
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Hye, Thanks for the query. Firstly understand that weight gain is very dependent on genetics and metabolism. It is important to know that just eating just two heavy meals a day will not help. Eating the right foods at the right time is very important. Eat meals at frequent intervals. Eat 6 meals a day. Eat a mid meal between each main meal. Avoid junk foods. Include dairy, eggs, nuts, fruits, rice, bread, starchy vegetables, milk shakes in your meals. Avoid alcohol and smoking. Exercise at least thrice a week. Even if you were to take medicines or supplements they will not work in isolation You need to have a calorie and nutrient dense meal.
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