First of all, we should supplement vitamins (vegetables, greens, Chinese cabbage, radishes, etc. . ), and then eat some foods with higher fat content (meat is different). Take vitamin supplements before you gain weight by eating some meat. You can't grow much meat without vitamin supplements. Don't eat too much. Too fat is not good.

My mother drinks honey every day, saying it can improve sleep. I don't know about milk. Milk shouldn't matter much. There are also some milk with low vitamin content.