zoyq's Notizen, 04 Mrz 21

try plant-based whole food diet. small portions of legumes and lentils every 2-3 hours. this will def help! avoid cheese etc junk as it is not healthy fat!  

@Disha solanki thank you so much for your suggestion 😊 

you should calories surplus 300 calories extra of your daily calories mantence and you mager your macros also. Gud luck.  

@deepak nanda thank you for your suggestion 🙂 

As pee your height it will be a good option to increase 3 to 4 kgs which eventually will fluctuate going forward. The best trick to increase will be to eat around 200 calories more than your maintenance calories. It will not only increase your weight but will also build your muscles stronger. You can check online how to calculate calories easily. This will be the smarter way. 👍. More suggestions needed? Let me know👍 

try to increase the carbs and fiber intake so that weight will increase soon 

You're welcome  

calculate your maintenance calories by multiplying your weight with 28. you have to eat more than the maintenance calories to gain weight  

take over deficit calories every day if you take under deficit calories then you will not gain weight 

if you want to gain weight, eat healthy fat based food. try eating ghee, curd, buttermilk, milk, paneer. 7000k calories = 1kg, as said in above comments calculate you maintenance calories and try eating 200k-300k calories then required, and you will gain your 2kg in roughly 6-8 weeks. btw 20-21 is optimal BMI for anyone. i guess you need to have around 60kg to fit.  

@vjae_2812 who said dairy is healthy fat? It is full of hormones and pus of cows n buffaloes. Dairy is cruelty! Check some real videos and do your research. We don't need any animal's milk for our health. Best is plant based milk and dairy alternatives. Do connect if you want more info or any help!! 

it would be nice if you gain some weight in form of muscle weight and not fat 

24 hours in a day you burn 70 colories while sleeping per hours and you burn 90 calories per hours while sitting or standing....if you will do exercise you will burn 250+ colories in 1 hour...now to maintain your current weight you should eat what you were eat before and if you want to gain some weight if you are healthy then this food will helps...boiled 2 potatoes,boiled egg,increase rice intake,banana..these foods are high in simple carbohydrates..maintaining and increasing weight can be done by taking protein and carbohydrates in good amount...and if you want some weight gain by fats then I can suggest some foods high in fats🙂🙂🙂 

write down the food you eat in a day and calculate the total calories they contain..and above I have told you how much colories you burn in 24 hours ..so if you want to gain some weight eat more colories than you burn in a day....this is for normal weight gain and...for muscle mass gain...jada muscles girls pe suit ni karti🙂 

calories consumed should be equal or little bit greater than colories burned to maintain current weight 

@zoyq. Sure. Getting to your normal BMI is probably a good idea. There are many ways to gain weight. A healthy way would be by eating something calorie dense yet not junk. And the food that fits in that category is nuts. Mixed nuts added to your daily food will definitely help. You can also grind them and mix in other foods that you are having. All the best. hope it helps ♥️ 

Thank you all for your suggestions 😊😊🙂 will definitely try those and share my results 😄 

Eat Eat Eat... 

thats cute my weight is 59 and im 6,2 my bmi screams skinny. 

Yoga is the best therapy..I think