My weight is 55 kg so I increase my weight 55 - 65 kg. Please help.

Question

dear user,
1. Increasing the intake of protein in your diet promote weight gain. Your daily protein intake should be at least 60-70 gms.

2. Consume plenty of dairy products, pulses, soyabean and poultry products. Incorporate fruits like banana and papaya in your daily diet and take 1 tsp of ashwagandha avlehya daily with milk before going to bed. 
3. Eat at regular intervals and take 5 small meals a day instead of 3. Increasing the intake of pure ghee in diet will also be helpful in gaining weight.

Priya Sharma Sabarad · Accepted Answer

dear user,
1. Increasing the intake of protein in your diet promote weight gain. Your daily protein intake should be at least 60-70 gms.

2. Consume plenty of dairy products, pulses, soyabean and poultry products. Incorporate fruits like banana and papaya in your daily diet and take 1 tsp of ashwagandha avlehya daily with milk before going to bed. 
3. Eat at regular intervals and take 5 small meals a day instead of 3. Increasing the intake of pure ghee in diet will also be helpful in gaining weight.

Anitha Narayanamurthy · Answer

1. To gain weight you need to combine a balanced eating pattern with regular physical activity.
2. You should be eating at least 6 small meals a day, rather than sticking to 3 square meals. 
3. You could divide it as 3 main meals and 3 snacks.
4. You need to be eating every 2-3 hours. Space out snacks during the day so you don't spoil your appetite.

5. Bread, cereal, rice, whole wheat, dalia and pasta: biscuits, and corn-bread are good sources of carbohydrates.
Fruits: dried fruits, fruit nectars, and large quantities of fresh fruits
vegetables: include, potatoes, peas, corn in your diet.
Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, omelets, nuts, peanut butter, kidney beans, chickpeas will help you gain weight.

6. Include dairy products like milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes.
Nuts and seeds make a healthy option for snacks. -roasted channas and peanuts are good
7. Peanut butter on the sandwiches are a great mid-meal choice.
8. You must know that cereals actually contain some healthy calories.

9. Stay hydrated: drinking plenty of water and other fluids like juices, milk, soups etc, will work in your favor. Do not drink water before a meal and in between the meal as it may make you lose your appetite, thus calorie intake suffers.

Sleep: at least 8 hours of sound sleep is a must. Since your body is actually building up muscles, while you rest.