What diet should I follow to reduce my weight gain from 35kg to 50kg?

Gaining Weight Healthily: A Balanced Approach

Before making significant changes to your diet or exercise routine, it's advisable to consult with a healthcare professional or registered dietitian. They can provide personalized guidance based on your specific needs and health conditions.

Gaining weight healthily is about increasing your calorie intake while ensuring you're consuming nutritious foods. Here are some general guidelines:

Increase Caloric Intake

* Calorie-dense foods: Incorporate foods like nuts, seeds, avocados, whole-grain bread, and whole-grain pasta.

* Healthy fats: These provide essential nutrients and help you gain weight.

* Protein-rich foods: Lean meats, poultry, fish, eggs, beans, and lentils are great sources of protein.

Regular Meals and Snacks

* Frequent eating: Aim for 3 main meals and 2-3 snacks per day to maintain a consistent calorie intake.

* Portion control: While increasing your calorie intake, it's important to maintain portion control to avoid excessive weight gain.

Nutrient-Dense Foods

* Balanced diet: Focus on whole, unprocessed foods that are rich in nutrients, such as vitamins, minerals, and fiber.

* Variety: Ensure you're consuming a variety of foods to meet your nutritional needs.

Exercise

* Strength training: Building muscle mass can help increase your overall weight.

* Cardiovascular exercise: While not directly related to weight gain, regular exercise can improve overall health and well-being.

It's important to gain weight gradually and healthily. Rapid weight gain can be unhealthy and may lead to other health issues. Consult with a healthcare professional or registered dietitian for personalized advice.