Kindly give me tips for effective weight gain and body transformation.

Q. What are the ways to build muscle and gain weight?

Answered by
Sanchari Majumder
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Sep 21, 2023

Hi doctor,

I am 19-years-old. I am doing push-ups regularly. I live in a hostel. I take dry fruits 500 milligrams of milk daily, but it has no effect on my body. So please suggest to me what I do to gain weight.



Welcome to

I read your query and understand your concern.

According to your height, your weight is normal, and also body mass index (BMI) is normal.

Firstly you should check -

  1. Thyroid 2 and stress level.

  2. Daily exercise with a proper diet will help you in achieving your weight with fitness.

  3. I will give you a diet chart. Alternative foods are also mentioned.

  4. In the early morning (7 a.m.) - Take two to four-piece soaked almonds or sprouts.

  5. Breakfast (8.30 a.m) - Brown bread (two-piece, boiled egg (without yolk), three-piece roti with milk, bread (two-piece), and peanut butter (two-piece).

  6. Midmorning (11 a.m) - Drink fruit juice, specially pineapple or banana milk. Shake one glass or any fruit juice.

  7. Lunch (1.30 pm) - Rice two cups with one bowl veg curry. Add egg or rajma or mushroom curry or fish or egg, or chicken curry (one bowl).

  8. Add salad to one plate and sour curd half a cup.

  9. Evening snacks (5.30 pm) - Veg or chicken or semolina porridge (one bowl).

  10. Dinner (8.30-9 pm) - Chapati or rice, one cup with paneer curry (one bowl).


1. Do exercise like strength training, or yoga.

2. Avoid stress, alcohol.

3. Take 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 hungrier.

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

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

If you have no other health problems and you are physically fit then you do not have to be tensed 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. You should aim for strength and fitness. Be satisfied and confident about your looks. Continue with your good diet 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.

Thank you for consulting me.

You can always come back and reach me at

Was this answer helpful?


Same symptoms doesn’t mean you have the same problem. Consult a doctor now!

Related Questions:
Can weight gain worsen the symptoms of irritable bowel syndrome?

.. your query and understand your concern. Your father's bloating is due to irritable bowel syndrome (IBS). It is a group of intestinal symptoms that can include abdominal cramping, diarrhea, constipation, bloating, and gas.   Read full

Healthy Weight Gain During Pregnancy - An Outline

.. is important for the mother and child and reduces the risk of complications during childbirth. Read below to learn more. .. ...   Read full

What diet should I follow to gain weight as I have toxic liver hepatitis?

What should I eat that is liver friendly and easily digestible to gain weight ...   Read full

Also Read Answers From:

Also Read

Improving the Health and Wellbeing of People Living With Neglected Tropical Diseases
Neglected tropical diseases can be efficiently treated with various cross-sectoral public health interventions to improve people's well-being. Read to know more.  Read more»
Holi Colors - Are They Safe?
Holi is known as the festival of colors. But are the colors worth playing with? Let us find out.  Read more»
Methods to Increase Breast Milk Production
Several measures can help mothers in increasing their breast milk production. Find out the correct way to breastfeed through this article.  Read more»

Ask your health query to a Wellness Expert online?

Ask a Nutritionist Now

* guaranteed answer within 4 hours.

Disclaimer: No content published on this website is intended to be a substitute for professional medical diagnosis, advice or treatment by a trained physician. Seek advice from your physician or other qualified healthcare providers with questions you may have regarding your symptoms and medical condition for a complete medical diagnosis. Do not delay or disregard seeking professional medical advice because of something you have read on this website. Read our Editorial Process to know how we create content for health articles and queries.