1 year ago
My age is 19 and weight is 57 ,height 5'11" I want muscle gain what veg diet should I eat?
1 year ago
Dear Ankit, Thank you for the question
Adolescence or teen age is acritical period of our lives in which our body undergoes rapid changes, growth and development. It is very essential to consume a healthy balanced diet with adequate amount of protein and other nutrients such as calcium, iron, vitamin D etc., which will help support growth, development, pubertal changes and strong bones.
Reference weight and height for a 19-year-old male is 52.7-64.1kg and 164.8-177.8cm
respectively
In any weight management programme, it is very essential to consume a healthy diversified balanced diet with few dietary modifications and regular physical activity. For weight gain it is essential to focus on your daily balanced diet with high calorie, high protein and regular meals. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.
A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight.
Here are some vegetarian sources of protein
Here are few guidelines that can be considered for weight gain
Gaining muscle mass requires specific exercise regimen followed by appropriate dietary changes, especially in terms of good quality proteins balanced with appropriate calories, which should be done under professional guidance.
Some of the nutrients that support healthy muscles include protein, calcium, Vitamin D, Magnesium, Vitamin B6 & B12. Some of the food sources rich in these nutrients include milk and milk products, green leafy vegetables, lentils, chickpeas, whole grains, nuts, etc. Include these foods in your daily balanced diet.
For a customised and personalised meal plan for specific conditions, please contact your Health care professional.
Hope we have answered your query.
Wishing you a great day ahead