Brief Answer:
High calorie High Protein diet

Detailed Answer:
Hi,

Greetings..... !!!

Your BMI with the presented weight and height is on the lower side, but in normal range i.e. 19.1. A modification in diet, mainly in terms of calorie and protein intake would help in muscle development. But before I begin to discuss the dietary modifications I must make it clear that with an increased calorie and protein intake it is crucial to be active physically as well. It is central to do regular exercises, a combination of strength and resistance training with light cardio warm ups, so that your body can utilize the extra calories and allow the protein to be used for muscle development. THERE IS NO NEED TO JOIN A GYM, BUT START DOING THE EXERCISES AT HOME ONLY. In lack of exercises or physical activities the additional protein and calories gets converted into fat and you still gain weight but this will not be considered healthy.

I would advise you to include the complex carbohydrates in your diet to ensure that the release of calories is calculated; this would allow the body to utilize the available calories in the best possible way. Some foods with complex carbohydrates are:
•     whole pulses and cereals
•     fruits and vegetables like potato carrot cucumber reddish, avocado, prunes, apple pear and strawberry etc.
•     Wheat bread and whole wheat pastas
•      nuts and seeds like ground nut, sunflower seeds and watermelon seeds.

Including low fat dairy is also recommended not only for protein supply but for improved calcium intake also.

As mentioned earlier, a liberal protein intake is important for muscle development. Consider the following foods for quality proteins:
•     Milk and its products like yogurt, cheese, etc. are good protein sources. Choose from the low fat dairy products.
•     Soy is also a known source of good quality protein of plant origin. It’s products like tofu, tempeh (soy product of bread like texture) and soy milk provides quality protein when taken on a regular basis.
•     Mature legumes and beans like Rajmah, Chick Pea, Green/ Dried Pea should be a regular part of the diet. Try to include them thrice a week in your diet.
•     A regular consumption of Whole Pulses is also recommended along with the nuts like almond, cashew and peanut. Replace the regular butter with peanut or almond butter.
•     Mushrooms are moderately rich in protein but are a good source of minerals like niacin, zinc, potassium selenium etc.
•     If you take non vegetarian food, consider taking them in non-fried and less spicy forms. These proteins are of good biological value as they are radially taken up by our bodies. Among them the best are Chicken Breast, Fish like tuna and salmon, Pork ( especially its loin), Lean beef, Egg white and All lean red Meats.

Protein supplements are also safe when you plan to add more muscles to your frame. With light exercises you can take Whey protein Concentrate or Blend. While if you start regular physical exercises then take Whey protein Isolates. The best time to take supplements is in morning and after light activity, this allows the body to absorb maximum nutrients from supplements. Take 2 scoops of protein powder in 150 to 200 ml water at one time.

Proteinex, B-Protein, Resource high protein, Ensure are a few brand names to suggest you.

Remember that gaining weight in healthy way, takes time and patience. Be persistent and do not allow the comments from family and friends shake your will or focus.

Stay fit, All the best.

Meenakshi

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Brief Answer:
Pure Vegetarian diet sufficient for total protein/day.

Detailed Answer:
Hi,

Thanks for the reply.

Your work sounds quite demanding, physically. But to my understanding it will be mostly cardio, which mostly focus of burning more calories and hence fat. I would suggest to add light weight lifting exercises for 3- 4 days in a week, you can also use the material available at your workstation to do so, like you may use bottles etc. as weights and exercise with those. Or keep a resistance band with you to use it for engaging the muscles whenever you have some free time to spare.

Endura mass is a safe vegetarian supplement, and can be taken to add protein to your diet. make sure that you follow the dosage instructions printed on label.

It is ok if you do not take meat, plant foods are sufficiently rich in protein and when taken in combination with dairy products, a pure vegetarian diet also meets the total protein requirements of the day.

Make sure that you stay hydrated and take sufficient and timely sleep.

Meenakshi

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