Underweight Issue. Muscle effectively?

To gain muscle and weight, a balanced diet and simple exercises at home will help. Include proteins like eggs, paneer, tofu, lentils, chickpeas, milk, curd, and nuts. Aim for 1.5–2 grams of protein per kilogram of your weight daily. Add healthy carbs like whole grains, oats, brown rice, potatoes, and quinoa to your meals for energy. Healthy fats like ghee, peanut butter, avocados, seeds, and olive oil are great for gaining weight. Snack on protein-rich options like banana-peanut butter smoothies, dried fruits, nuts, and energy bars. Drink plenty of water and include coconut water or lemon water to stay hydrated. Eat every 2–3 hours, including meals and snacks, to maintain steady calorie intake. For breakfast, eat multigrain parathas with butter, curd, and a boiled egg or tofu. Lunch can include brown rice, dal, two rotis, vegetable curry, and a salad with olive oil. Dinner can be grilled paneer or tofu with soup, one roti, and a small bowl of rice. Before bed, have a glass of warm milk with protein powder or turmeric. For exercises, start with simple bodyweight exercises like push-ups, squats, and planks to build strength. Use resistance bands for light strength training at home if possible. Get 7–8 hours of good sleep daily to help muscles recover and grow. Avoid junk food and focus on natural, nutrient-dense foods for healthy weight gain. Track your weight and progress every 2–3 weeks to see how your body is responding.

If you still have any doubts or require further clarity, feel free to contact me or book a consultation. I’ll provide personalized guidance to help you achieve your health goals effectively.

Always do a healthy eating for a strong heart beating.

Are you a vegetarian or non-vegetarian. Kindly consult a physician. You need protein rich food with Consult directly through practo app

Namaskar 🙏🏻  if you want sustainable results connect on app along with your CBC,LET, KFT, LIPID PROFILE so we discuss about your body prakriti, body type, root causes of under weight Then providing personalized diet plan for you                       Thank you 😊

connect me on app for your personalized holistic health plan

analysis root causes of diseases then you can solve it easily

Connect with me on practo app over consultation to help you better

Balanced diet may be provided , but you need to go through some blood tests before I may provide you the same. please contact directly through App for customised plan

Healthy evening, Having a fast metabolism can be a blessing and curse. You probably don’t put on weight easily, but this also means it’s hard to build muscle. 1. Eat a diet high in carbs 2. Eat protein every 3 to 4 hours 3. Includes healthy fats in your meals 5. Add extra calories to your diet to build muscle 6. Create weight training schedule 7. Schedule time to rest 8. Limit cardio activity Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise also may stimulate your appetite.