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You have two options – either gain weight by munching on unhealthy foods like fries, chips and other junk, a sure shot way to create future health problems like hypertension, heart disease and diabetes or you can gain weight in a healthy controlled manner. Carbs are needed to gain weight but include healthier options like banana, potato, mango, whole grains, rice, etc. In order to increase your muscle mass, it is essential to do weight training 4-5 times a week for an hour.

Consume protein-rich foods after you workout to increase muscle mass and eat good fats like nuts and seeds in your diet. Here is a healthy weight gain diet plan which includes the right foods one should consume to put on kilos in a healthy manner.

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