I'm 22 years old measuring 5'11 inches. Though I eat more I'm not able to gain weight I'm very lean and I weigh 58 kgs. According to my BMI I should weigh 65. How to get that extra 7 kgs should I go to gym and build muscles? Or sit in my home and eat healthy foods? Suggest me some healthy habits. The habit I follow already is eating 4 badams ,a banana every night after food.

Dr. Dhaval C. PatelPhysiotherapist6yrs exp

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Eat banana every morning, eat khajur with milk, eat protien and fat rich food more. Eat cheese, ghee, soyabins, chana, butter, egg,etc.  

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Dt. Priti SharmaDietitian/Nutritionist8yrs exp

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Hi lybrate-user, You can have soaked almonds (6-7) with milk at night (try to have your dinner till 08: 00 PM and milk by 09: 30 pm). Don't take banana during night hours. To gain healthy weight, we need to increase calories with diet and to utilize these calories we need to add some exercise. For exercise part: You need not to go for gym initially, you can start with planks, side planks followed by Running/ Jogging and stretching exercises. For diet: Take 5 meals (3 main meal, 2 small meal)/day. Have fruit/ vegetable juice 1/2 hour prior your workout and Soaked dry foods (6 walnuts+ 10 gm sunflower seeds + 10 raisins) OR 2 Eggs after 1/2 an hour. Have Trikatu churna (1 tea spoon) 1/2 hour prior Lunch and Dinner. 

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