My ege 28 weghit 57 hight 5.7 I need to weight...

How to gain weight?

• First, you should eat a lot, that is, double the amount of food you eat. This will be difficult in the beginning, but you will get used to it
• Focus on eating proteins because they have the main source of muscle nutritions. Eat a protein-rich meal 3 times a day in order to get the most benefit from the protein intakes.
• Carbohydrates are a rich source of energy, which are the main fuel for the body and essential for increasing it, so more than pasta, rice, bread and oats
• Exercise plays an essential role in gaining weight. Weight-bearing exercise and muscle building are important for healthy weight gain
• Eat dried figs and raisins, especially after soaking them in a cup of star anise for at least eight hours, then eating and drinking anise
• You can also eat thyme in the morning as it works to open your appetite.

An example of a high-calorie diet

• Eat six meals a day. A pre-mushroom meal consists of: A Coconut Cup contains two tablespoons of milk powder, one half of an avocado, one banana and one tablespoon of honey.
• Breakfast: white bread with two eggs or two cheese slices + a cup of full-fat milk + a cup of pineapple juice or natural strawberries + vegetables as desired
• A hidden meal: nuts with buttermilk or a carton of milk + a cup of salad
• Lunch: with rice, yogurt with cream, and one fruit according to the season + 250-300g per day of liver, eggs, red meat, chicken thighs, and fatty fish, which contain healthy fats such as salmon \
• Snack: spiced potatoes or moutabal eggplant + can of tuna or turkey slices
• Dinner: hummus with tahinah + Arabic bread or pigeon + ironing fruit salad.