What are the healthy ways to gain weight?

Hello,

Welcome to icliniq.com.

I read your query and understood your concern.

You did not mention your height, so I cannot calculate exactly how much weight you should gain. I prescribe a diet chart based only on the information you provided.

First, I suggest you get yourself checked for the following:

1. Thyroid level.

2. Stress level.

3. Bone density.

4. Worm test.

If all the above tests are normal, then follow these below-mentioned instructions:

1. Daily exercise combined with a proper diet will help you achieve a healthy weight and fitness.

2. You must eat every two hours.

3. You must eat high‑protein foods (55 grams a day).

4. Early in the morning, take three to four soaked almonds or sprouts.

5. For breakfast, you can have two slices of brown bread plus two boiled eggs (without yolk) or two flatbreads with milk.

6. Within two hours of breakfast, eat one fruit or have one glass of banana milkshake.

7. For lunch, you can have two cups of rice, vegetable curry, fish, egg, or meat (chicken breast), yogurt, and broccoli.

8. After lunch, eat one fruit.

9. For evening snacks, have semolina or a sandwich.

10. Dinner should be similar to lunch.

11. You may add tofu, cheese, or mushrooms to the vegetable curry.

12. Do exercises such as strength training, weight lifting, or yoga.

13. Avoid stress and alcohol.

14. Drink plenty of water (ten glasses per day).

15. At each meal, eat more food than usual, even if it requires extra effort.

16. Before meals, walk for a while, as it helps increase your appetite.

17. Sleep seven to eight hours per night.

Kindly remember that gaining weight is a time‑consuming process. Do not expect any results within a fortnight.

I hope this helps.

Kindly follow up if you have more doubts.

Thank you.