I am 21 year old and my weight is 61 kg height is 5.8" I have skinny body. How can I improve my health and stay fit and gain weight?

Question

Hi lybrate-user, I can understand your concern. Yes you can gain weight and stay fit. The things you have to do is, make some changes in your routine and lifestyle. Do some exercises daily for the muscles to become flexible and active. HAve 2 fruits a day. HAve healthy meals at proper timings. Protein and carbohydrate have to be taken care of. HAve complex carbs and good fat. For detailed diet plan contact me.

Vertika Mathur · Accepted Answer

Hi lybrate-user, I can understand your concern. Yes you can gain weight and stay fit. The things you have to do is, make some changes in your routine and lifestyle. Do some exercises daily for the muscles to become flexible and active. HAve 2 fruits a day. HAve healthy meals at proper timings. Protein and carbohydrate have to be taken care of. HAve complex carbs and good fat. For detailed diet plan contact me.

Sakshi Kohli · Answer

Dear lybrate-user, Your BMI (Body Mass Index) is 19.1 which is not in the low range but, normal. You may do muscle building to gain some muscle mass. You are required to include high glycemic food in your diet, like Rice, banana, sapota, peanuts etc and food with with high starch containing eg potato, sweet Potato. Also increase good fat in your diet like Almonds, Walnuts and raisins. You require a carbohydrate rich diet. So increase the serving of chapatti ,rice, potato in your diet. You are also required to include high Protein in your diet so, it will help you to gain muscle mass like Chickpeas, kidney beans, Milk, cottage cheese, Lentils, soya etc are some vegetarian options and Chicken, Fish, eggs are some non-vegetarian options.