How can a 19-year-old gain weight naturally?

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According to your height, your weight and BMI is normal. Firstly you should check your thyroid and your stress level. Daily exercise with a proper diet will help you in achieving your weight with fitness. I give you a diet chart and alternative foods are also mentioned.

Early morning 7 AM- Three to four pieces of soaked almond or sprouts.

Breakfast (8.30 AM)- Brown bread two pieces+ boiled egg without yolk three pieces or roti with milk two pieces. or bread with peanut butter in two pieces.

Midmorning: (11 AM)- Fruit juice especially pineapple or banana milkshake one glass or any fruit juice.

Lunch (1.30 PM)- Rice two cups, veg curry one bowl, and egg, rajma, mushroom curry, fish, or chicken curry one bowl, salad one plate, sour curd half cup.

Evening snacks (5.30 PM) - One bowl of vegetables, chicken stew, semolina porridge, or chira polao.

Dinner (8.30 to 9 PM) -One cup of rice or roti and one bowl of paneer curry.

I suggest you do the following-

1. Do exercise like strength training or yoga.

2. Avoid stress, alcohol.

3. Drink plenty of water (10 glasses a day).

4. You should eat more food at each meal by forcing.

5. Before taking a meal you can walk for some time as it helps you feel hungry.

6. Sleep at least seven to eight hours a day.

7. You can take chocolate, pastry, cake, chips, butter, ghee, paratha, etc.

After doing this, if you are not able to gain weight then you should take a whey protein supplement. Nutrigain is also good. Nutrigain is a protein supplement used to gain weight. There is no side effect if you take prescribed doses with workout or exercise. The amount to be taken depends on your body weight and body type. Only taking supplements with no exercise can cause -

1. Digestive problems.

2. May decrease liver function.

3. May cause muscle damage.

4. Sexual problems like decreased sex desire or premature ejaculation.

5. Hormonal problems like anxiety, depression, and stress.

6. It may increase blood sugar.

7. A prolonged use can cause side effects. If you achieve your desired weight it should stop gradually like half a teaspoon daily. Also, it is important to take good diet and exercise.

If you have no other health problems and you are physically fit then you do not have to tense about your weight. It is better to avoid taking any supplements for gaining weight. Young people are always dissatisfied with their height and weight. Do not compare yourself with others by body weight or height. Aim for strength and fitness. Be satisfied and confident about your looks Continue with your good diet and exercise and over a period of time your body will change. Kindly remember gaining weight is a time taking process. So do not expect any result within a fortnight.

Thanks...