How can someone gain weight and build body healthily?

Hello,

Welcome to icliniq.com.

I read your query and understand your concern.

You have been trying to gain weight and have not been able to gain. There could be several reasons for not being able to gain weight, like you have a high physical activity or high metabolism rate, or other medical and psychological reasons. I would like to know your current weight, age, height, daily routine, and a blood test for checking anemia, thyroid, vitamin D deficiency, and fasting blood sugar. Do you have digestive problems like bloating, flatulence, or diarrhea to rule out celiac disease? Are there any stress factors you are dealing with?

To gain weight, I suggest the following.

1. Increase healthy calories and protein intake. Eat carbohydrates like dairy products like cheese, full-fat milk, poultry, a lot of vegetables, fruits like avocado and banana, dry fruits like almonds, cashews, brown rice, brown bread etc.

2. Eat regular meals at small intervals and also snacks in between. Choose dry fruits, protein bars, bananas, etc. for snacks

3. Try strength training exercises to gain muscle mass, and do not do cardio.

Thank you.