I am 20 Years old . I have 55 Kilo gram .with a height of 172 Centi meters .i would like to increase my weight that is my mass with a healthy way. I think that my proprotionality of my height with my weight is not correct. That is I look like a lean. So how can I increase my body mass with a healthy and natural way. Can natural food helps me to overcome this problem. I eat 4 Times a day .a breakfast, lunch,snacks, and supper. Is this enough of not. Pls help me to increase my mass with natural and healthy way.

Dt. Ms. Deepa NandyDietitian/Nutritionist10yrs exp

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As per your height your weight should be around 72 kg. Weight gain is muscle gain and not fat gain. In your condition your energy requirement is very high so whatever you eat is used as a source of energy and you do not make muscle. To gain muscles you will have to eat at least 6 meals (high calorie) in a day at a regular interval with a proper ratio of proteins and carbohydrates. Proteins will help you gain body mass while carbohydrates will help you give energy. Protein foods are eggs, fish, chicken, milk and milk products, meat and dals. Carbohydrate foods are roti and rice, potatoes, sweet potatoes. You have to eat vegetables and fruits and use healthy and good fats for cooking like ghee, cold pressed mustrad or til oil. You will also have to do some weight training exercise to help you build mass into the body. Also drink enough water to keep you hydrated. 

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