Brief Answer:
Eat protein rich and energy dense food stuff

Detailed Answer:
Hello Dear. You need to eat protein rich food. Also add some ghee to meals daily.

To gain weight you need to eat more calories than your body burns.

It doesn’t matter if you think you eat a lot. If your average calorie intake is smaller than your calorie expenditure, you won’t gain weight. To get bigger you must create a caloric surplus. You have to eat more food than you do now to put on weight and stop being skinny.

The three ingredients to go from skinny to muscular are nutrition, training and consistency. Here are the most important tips to gain weight for skinny hardgainers and ectomorphs…

1. Eat More. Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if you’re not gaining weight, you’re not eating enough.

2. Eat More Meals. Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day.

3. Eat Caloric Dense Foods. Food high in carbs and/or fats has more calories per serving. It takes less eating to create a caloric surplus. Bulk on pasta, dried fruits, nuts, etc.

4. Eat More Protein. Your muscles need protein to recover from your workouts and grow bigger. Eat a whole source of protein with each meal- soyabeans

5. Go Liquid. Blended food digests more easily than solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter and whey protein in your blender.

6. Track Calories. Skinny guys over-estimate how much they eat. They think they eat a lot but they don’t. Track your calorie intake to make sure you’re eating enough to gain weight.

7. Lift Heavy. Stop wasting time with curls and flies. Do free weight, compounds like Squats and Deadlifts instead. They trigger more strength and muscle gains to gain weight.

Eat more protein- Yoghurt, cottage cheese, milk, Steaks, ground round


Eat energy dense foods. Some tips

1. Nuts: walnuts, almonds, peanut butter, mixed nuts, trail mix, …
2. Dried fruits: raisins, dates, prunes, apricots, …
3. Dairy: whole milk, full-fat yogurt, cottage cheese, …
4. Grains: pasta, rice, oats, bread, sandwiches, …
5. Potatoes, sweet potatoes, yams, …
6. Fats: olive oil, coconut, avocado, …

Hope i have answered your question. Feel free to contact me if you have any more questions. I ll be glad to help you.
All the best
With warm regards
Dr Sanjay Kini     
     

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