I am 18 years old. My height is 162cm and weight is 51 kg. I am thin. I am taking my all diet properly but I don't know why I am thin. I want to become healthy. So give me any suggestion so that I can gain weight. I am already 3 banana daily but there is not that effect.
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To increase weight and strength you should consume high calorie nutritious diet including lots of vitamins, minerals, fats and carbohydrates. Food rich in proteins will build up your muscles. Pulses ; fish, eggs, sprouts, soyabean, paneer etc. Including healthy fats such as ghee butter cheese milk will increase your weight and will give you strength. Continue eating banana and all other seasonal fruits. In dry fruits khajoor is best to increase weight. Eat heavy breakfast like halwa, paratha, sheera, kheer with adequate amount of ghee and dry fruits in it. Stop oily n food. Stop junk food and outside food. Including eggs n chicken will be good for weight gain. Do regular yoga and meditation. Start ashwagandha capsule 2capsules three times a day for 3 months. Shatavari ghrita 2-2 swamala 2-2.
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Hello lybrate-user, ideal body weight for your height is 60-62 kgs. You need to gain about 10 kgs. Weight gain is the result of well balanced diet, physical activity for 30-40 mins 3-4 days/week preferably weight training and rest of 8-10 hours. All foods included in your diet should be power packed i. E giving you many nutrients and calories, also it should be high on proteins so as to help you in gaining muscle mass for better health and immunity. Examples-banana/mango/chickoo milkshakes with honey and nuts, paneer stuffed sandwiches/parathas, chikkis of peanuts/chana to be stocked with you as this can be conveniently had anywhere, dryfruits and mixed nuts. Overeating would harm more than help as it would lead to burning excess calories to use the food eaten leading to wastage of energy and in the bargain you might lose weight.
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