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HomeAnswersFitness Expertgain weightI am a 22-year-old male whose weight remains the same despite eating healthy foods. How can I gain weight?

How to gain weight which remains the same despite eating healthy foods?

The following is an actual conversation between an iCliniq user and a doctor that has been reviewed and published as a Premium Q&A.

Answered by

Shakti Mishra

Medically reviewed by

iCliniq medical review team

Published At May 20, 2023
Reviewed AtJanuary 5, 2024

Patient's Query

Hello doctor,

I am a 22-year-old male and my weight is just 53 kilograms. I eat everything good for my health like eggs, meat, milk, etc. But I do not see any results. Please suggest something for me.

Answered by Shakti Mishra


Welcome to icliniq.com.

Thank you for your query.

Sometimes even if we take the required vitals, we lack behind in the amount and timing of the foods. I suggest you follow a few instructions mentioned below.

  1. Take milk in the morning and at night before going to bed. Take warm milk during night time.
  2. Have a good breakfast that is rich in vitamins. You can have egg toast, bread and butter, juice, or tea as preferred.
  3. Include more carbohydrate content in your lunch. You can have one full plate of rice with pulses or cereals. You can also have two chapatis along with green vegetables curry or fish. Fish is good rather than chicken or mutton.
  4. Have cashew nuts or soaked almonds as your evening snacks.
  5. Your dinner should have three chapatis with good pulses or cereal curry. You can also have spinach, broccoli, or legumes.
  6. You can start some weight-lifting exercises which focus more on core muscle strengthening.
  7. You can do biceps and triceps strengthening exercises.
  8. You can begin with a good workout session which will strengthen your muscles as well as increase your weight when followed by a good amount and proper timing of food intake.

I hope this has helped you.

Thank you.

Same symptoms don't mean you have the same problem. Consult a doctor now!

Shakti Mishra
Shakti Mishra


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