How to gain weight for a 22-year-old male?

Hi,

Welcome to icliniq.com.

I have gone through your query.

According to your height and weight, your BMI (body mass index) is low than normal. So, you should check a few tests as mentioned.

• Thyroid level.
• Stress level.
• Bone density.
• Worm test.

Daily exercise with a proper diet will help you in achieving your weight with fitness. I suggest you follow a few healthy habits.

• You have to eat every two hours in a day.

• You must eat high protein-rich foods (50 grams per day).
• Do exercise or yoga.
• Avoid stress and alcohol.
• Take plenty of water (10 glasses a day).
• Before taking a meal have a walk for some time, as it improves your appetite.
• Seep at least seven to eight hours per day.

I have given you a diet chart. So, kindly follow the chart and also I mentioned alternative foods that you can consume along with your diet.

• Early morning at 7 am take three to four pieces of soaked almonds or sprouts.
• Have your Breakfast at 8.30 am with two pieces of brown bread with boiled egg without yolk or have three pieces of roti.
• Around 11 am drink fruit juice especially one glass of pineapple or Banana milkshake.
• Have your Lunch at 1.30 pm with two cups of rice along with one bowl of vegetable curry or with one bowl of non-vegetable curry.
• Have your evening snacks at 5.30 pm with vegetable or chicken stew along with that have one bowl of semolina porridge.
• Have your Dinner from 8.30 to 9 pm with three pieces of roti or with one cup of rice with one bowl of paneer curry.
• Occasionally you can take chocolate, pastry, cake, chips, butter, ghee, and paratha.

If you do not have any other health problems and you are physically fit then you do not have to worry about your underweight. I suggest you not take any supplements to gain weight at this age. Normal weight gain can be increased with aging. So, do not compare yourself with other's body weight or height. At your age, aim for strength and fitness. Kindly remember gaining weight is a time taking process. So, do not expect any results within a short time period.

I hope I helped you with my answer. All the best for your future.

Thanks and regards.