How can a 25-year-old male gain weight?

Hello,

Welcome to icliniq.com.

I can understand your concern.

Considering your genetically high metabolism and the absence of your specific food preferences or allergies, here are some guidelines that may assist you:

1. Gradually increase food quantities to adapt to your metabolism.

2. Eat more frequently, aiming for intervals between one and a half hours to two hours.

3. Opt for nutrient-dense snacks incorporating nuts, dried fruits, and starchy vegetables like potatoes, sweet potatoes, and carrots.

4. Choose impactful beverages such as milkshakes, thick fruit juices, smoothies, or lassi.

5. Enhance meals with flavorful extras rather than consuming plain foods.

6. Introduce healthy unsaturated fats like olive or coconut oil, nuts, seeds, peanut butter, or avocados as toppings or additions.

7. Ensure protein sources are part of each meal, whether from non-veg sources like chicken, fish, or egg whites, or vegetarian options such as low-fat milk products, soya, and pulses.

8. Aim for a protein intake of 1.5 to 2 grams per kilogram of body weight.

9. Prioritize lean protein consumption with every meal.

10. Prefer unprocessed carbohydrates except post-workout.

11. Include good fats in every meal.

12. Incorporate fruits and vegetables daily, particularly around workout sessions.

13. Optimal muscle growth occurs with sufficient nutrient supply (carbs + protein); consider combinations like dal and pulse for effective results.

14. Conduct blood tests for vitamin screenings and hemoglobin levels, as deficiencies could contribute to low energy levels and metabolism.

15. Calculate your BMI (body mass index) to determine your obesity stage. Assess lifestyle changes or stress factors that might affect your metabolism. Unfortunately, without more details, specific guidance is limited, but addressing these factors could be beneficial.

I hope this information will help you.

Thank you.