My age is 21 but I can not gain weight by eating more and my chest is not increase what can I do to improve?
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You should keep in mind following things for weight gain. Eat more than your usual calorie intake as this is the simplest way to gain extra kilos. Eat a lot of protein rich food, dairy products, starchy food, eg. Beans, pulses, eggs, fish, and meat and also potato, almonds, low-fat cheese and yoghurt. Never skip meals. Avoid fats like red meat, margarine etc as they are bad for the health of your heart. Follow following diet chart for gain weight. Morning: Breakfast : 2-3 eggs + 2 toast + 1 bowl of full milk with cereal OR a bowl oats/poridge OR stuffed parathas/upma/poha Mid morning / snack: 1 fruit + yoghurt can add granalo + nuts OR fruit juice OR smoothie Lunch: 2-3 rotis + veggie + 1 bowl pulses (dal) + 1 serving of non-veg (chicken/ fish or egg) if don’t have non-veg add a bowl of yoghurt or paneer + 1 bowl of rice Or grilled chicken / paneer sandwich + salad with dressing can add potatoes OR veg / non-veg Pasta with either olive oil / dressing / red or white sauce Evening snack: Vegetable / non veg sandwich can add cheese / mayo OR Milkshake Night dinner: Same as lunch Can avoid Rice Or 2 toast with Roast / grilled / tandoori Chicken Or Baked fish with potatoes OR Veg sandwich / grilled veg burger (paneer/ potato) A glass of milk before going to sleeping.
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