.* **Banana & Milk:** Roz banana milkshake le sakte hain.
* **Nuts:** Badam, peanuts, cashews aur walnuts khayein.
* **Protein:** Dal, eggs, paneer, milk aur beans ko diet mein include karein.
* **Frequent Meals:** Din mein 3 main meals aur 2 healthy snacks lein.
* **Healthy Fats:** Peanut butter, seeds aur healthy cooking oils ka use karein.
* **Exercise:** Strength exercises karein taaki healthy muscle gain support ho.
* **Sleep:** Roz adequate sleep lene ki koshish karein.Junk food par depend karne ke bajay balanced aur nutritious diet par focus karein. Agar bina wajah weight kam ho raha hai ya weight gain karna bahut difficult hai, to doctor ya dietitian se salah lena behtar hai.