Hii. I am very thin and skinny. I want to gain weight at last 10-15 kgs. What will be the diet plan I have to follow. My age is 22 and my weight is 44 only. I am also a non vegetarian. What diet plan I should follow ?
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Dear Lybrate User, Increasing weight does not mean that you will go fatty. In fact, extra fat serves as a precursor of many diseases. In order to increase your weight as well as stay healthy you have to increase the muscle mass of your body. Normally a muscle undergoes an increase in size when it gets hypertrophied due to weight training. Weight-training leads to the pumping of blood to the muscle resulting in increased protein synthesis in the muscles. This applies to every muscles of human body. So, weight training is a must to increase weight. Whenever a muscle gets hypertrophied it demands protein to expand. Here comes the need of protein supplement. The most effective protein supplement is WHEY protein. But kindly remember only taking supplement is not enough. You need to take those supplements according to a fixed schedule. For quicker & better results take 40 grams of whey just after waking from sleep at morning. Take another 20 grams of whey just 30 minutes before workout. Again take 40 grams of whey just after you have finished your workout. Kindly remember gaining weight is a time -taking process. So do not expect any result within fortnight.
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For gaining weight you may follow these tips: 1. Drink 3 litres water daily (but not with or just before a meal) 2. Have small frequent meals rich in nutrient & energy density but low in volume- ex: paneer paratha, cheese-potato sandwich, malt with buffalo milk & sugar, mango lassi, dates milkshake, til chikki, peanut chikki, dry fruits, banana kheer, premix with soup/fruit juice/milk, sugarcane/bel juice, soyabean cutlet, rice with ghee + egg & potato curry, thicker roti with ghee, peanut butter, jam/jelly, chicken roll, fish fingers (home made) 3. Practice strength exercises like squats & bench press at home/gym to increase muscle mass & appetite 4. Avoid skipping meals, junk & empty calorie foods 5. Maintain a diary to record daily weight & food, water intake + exercise
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Take 3-4 times honey water in a day start taking salad to start your diet with. Have sprouts alternately have rich protein diet consult privately for full diet chart to work for.
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