I'm a very thin guy & I always get sick so I decided to gain some weight I'm 50 kg & want to go 80kg.
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Hi, do regular exercise. Take 2 banana with warm milk in the morning. Eat soaked dry grapes or dates soaked in warm milk overnight include protein rich food in your diet like soyabean sattu with milk and milk products eggs. Combination of cereals and pulses. No drink before meals. Take frequent meals instead of 3big meals.
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You can follow nutritional diet for that Breakfast Wholegrain toast with polyunsaturated margarine2 slices toast 2 teaspoon margarine2 grain serves 10g unsaturated spread (1 serve) Baked beans� cup canned beans1 vegetable serve Tomato1 medium tomato1 vegetable serve Glass of reduced milk1 cup (250ml)1 milk/yoghurt/cheese serve Morning break Apple1 medium1 fruit serve Coffee with milk200ml (small coffee)� milk/yoghurt/cheese serve Lunch Wholegrain sandwich with roast beef, reduced fat cheese and mixed salad with polyunsaturated maragarine2 slices bread 65g roast beef 20g cheese 2 teaspoon margarine 1 cup mixed salad vegetables2 grain serves 1 meat and/or alternatives serve � milk/yoghurt/cheese serve 10g unsaturated spread (1 serve) 1 vegetable serve Afternoon break Unsalted nuts30g1 meat and/or alternatives serve Coffee with milk200ml (small coffee)� milk/yoghurt/cheese serve Evening meal Fish prepared with olive oil Boiled rice Potato Carrots Broccoli100g cooked fillet of fish 14g unsaturated oil 1 cup boiled rice � medium potato � cup � cup1 meat and/or alternatives serve 14g unsaturated oil (2 serves) 2 grain serves 1 vegetable serve 1 vegetable serve 1 vegetable serve Evening snack Fruit salad and reduced fat yoghurt1 cup diced fresh fruit 100g yoghurt1 fruit serve � milk/yoghurt/cheese.
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