BLOG

10 Healthy Foods to Gain Weight

You can increase weight by following a high-calorie-high-carbohydrates-high-protein diet along with weight training workout. Also as a supplement one should add either mass gainer or weight gainer of a best leading brand and creatine for 40–45 days.

Let’s see how all these three work simultaneously. We all know that eating a calorie dense diet will increase weight like 2500–3000 kcal daily that too calorie dense like banana shake, vegetable/chicken brown rice, stuffed paranthe with low-fat cheese, bread with peanut butter, etc.

10 Healthy Foods to Gain Weight

Doing weight training will help to gain and strengthen muscles. Also we have to keep in mind that workout has to be without cardio as cardio helps to burn calories and fat which we require to gain weight. So the workout should be proper weight training according to the body parts.

Find the 10 healthy foods that one should include in his/her diet to gain weight are the following:

1] Fruits: Fruits like Banana, chickoo, anjeer, etc are considered as a high calorie fruits which contains simple carbohydrates which can either consumed as a pre-workout or for instant energy else can be consumed as a high-calorie shake/smoothie. Milkshake should be consumed daily atleast twice a day. It helps one adding calories in the daily diet. Find the recipe in this link http://qr.ae/TUT0oD

2] High calorie ladoo: One can consume ladoo or kheer made of carrot, rice, sesame seeds (til) or custard. Again the purpose of adding these are to increase calories with nutritional aspect.

10 Healthy Foods to Gain Weight

3] Mashed boiled potatoes in curd as a healthy snack: A calorie- dense recipe of mashed boiled potatoes in curd as a snack helps a person feel full for longer along with increase in the calories. The carbs in potato will provide you with energy to fuel your day, and the dietary fiber will help fight constipation and help you feel full.

10 Healthy Foods to Gain Weight

4] Sweet potato: Sweet potatoes are a good carb source and should be a part of one’s diet.

10 Healthy Foods to Gain Weight
Baked sweet potato with cheese cube

5] Soya/Chicken brown rice: As a lunch one can include protein with starch diet again to increase the calorie in terms of carb and protein. It makes a complete meal for one.

10 Healthy Foods to Gain Weight

6] Stuffed paratha with cheese: Stuffed paratha is one of the common breakfast in every household today. As it is easy to prepare also. For the stuffing, one can use sattu, potato, leftover vegetables, chicken keema, egg keema and add cheese on top while serving hot.

10 Healthy Foods to Gain Weight

7] Bread with peanut butter: Generally I prefer multigrain bread with 1 tbsp. peanut butter as my evening snack or else sometimes as pre-workout too. Peanut butter gives the essential fat and bread as a carb source.

10 Healthy Foods to Gain Weight
Bread with peanut butter

8] Mass gainers/weight gainers: These gainers are a high-calories body building shake fortified with carb as the major content along with the varying protein content, essential nutrients, essential fats and creatine monohydrate (optional). They are high in calories which helps in gaining optimum weight.

10 Healthy Foods to Gain Weight

9] Carb blend: Carb blends are the blend of carbs, such as dextrose, fructose and malto dextrin. They are suggested to those who are involved to marathon runners or HIIT workouts or hard gainers as it provides the required amount of carbs to the body for brimming the energy levels.

10 Healthy Foods to Gain Weight

10] Dried fruits like Raisins, dates, and prunes: Dried fruits should be taken in breakfast, shakes or smoothies, handful in bed time, porridge, ladoo or kheer. As along with nutritional values they help you increase the calories too.

10 Healthy Foods to Gain Weight

Please find a weight gaining diet plan by clicking this link: http://qr.ae/TUT0hW 

10 Healthy Foods to Gain Weight

 

How to Prepare the Effective and Healthy Diet

According to science, balancing of the nutrients as per the body requirement is the most effective and healthy diet which helps a person to life a healthy lifelong. One should know how to prepare the effective and healthy diet to follow for a healthy lifestyle.

How to Prepare the Effective and Healthy Diet

Every individual has its own nutrient requirement based on his BMR, activity level, BMI, medical condition if any and also if any food allergy. The diet made should be feasible because if a person is following a diet he should be mentally, physically and socially fit and stable to follow, then only the plan will work on him/her. The reason behind this is, when a food is on a plate near to us, our metabolism starts from the smell and eye itself.

One should eat 3 major meals along with 2–3 snacks. Let’s start the morning with the so called detox water like Green Tea/ Apple Cider Vinegar/ Wheatgrass/ Herbal juices/ the most common Lemon-Honey water. But the detox water should be changed in every 15–20 days so that our body doesn’t stop responding to the health benefits of them.

How to Prepare the Effective and Healthy Diet

After early morning comes the “Breakfast” which most of us use to skip. But skipping a breakfast is not healthy as breakfast helps kick-start our metabolism after 7–8 hours of rest. A breakfast should be a complete meal full of macro- and micro- nutrients.

How to Prepare the Effective and Healthy Diet

For e.g. Oatmeal/millet porridge made in low-fat milk; with added fruits and nuts-seeds. In this meal, one will get carbs for energy, protein for muscle building and strength, essential fatty acids for the joints mobility and flexibility; and a source of antioxidants along with Vitamins and Minerals.

In Lunch, generally it provides nourishment to the body and brain and reduces fatigue and stress. Eating lunch provides a break from the activities of the day and gives energy for the afternoon. It increases your body metabolism and hence makes you energizer.

Healthy Lunch Options during a Diet

Lunch should be a combination of complex carbs with lean protein or a healthy balanced Thali as per the portion size of the individual.

In between the major meals one should include healthy snacks like tender coconut water/ plain lemon water/Green Tea with handful of nuts and seeds/ fruit/roasted channa, etc.

All About Diet and Diet plan

Generally in the Evening around 4 pm to 6 pm we feel hungry and that’s the only time when most of us grab unhealthy burger with French fries, etc. snacks. But during this time, one should eat high-protein, high fiber snacks which will help one to feel full for longer till the dinner time. One can include boiled egg white salad/ sprout salad/ chicken salad, etc.

It’s essential to eat a healthy but light dinner which combines both protein (meat, eggs, lentils or beans) and carbohydrates (boiled/baked potatoes, whole pasta, brown rice, vegetables and fruit).

How to Prepare the Effective and Healthy Diet

It ensures a steady release of glucose to the blood stream, helping to prevent disturbed sleep.

Good nutrition in a balanced form is an important part of leading a healthy life. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

How to Prepare the Effective and Healthy Diet

 

All About Diet and Diet plan

Losing weight should be planned for a long term. And for that one should know all about diet and diet plan. Diet is all about the foods we eat and drink to keep our self away from any health problem, but following crash diets or yo-yo diets to lose weight is like punishing yourself and depriving from the tastes, satiety and more importantly from nutrients.

The diet plan should be made to make you more comfortable mentally, physically and socially. One should plan a healthy balanced nutritional diet along with workout. Here are the following points that one should follow:

1] Eat High-fiber, high-protein diet

Fiber and protein helps you feel full for longer time and hence give a control on your appetite. Combining protein along with fiber will help you stabilize your blood sugar level and helps you keep satisfied.

All About Diet and Diet plan

Opt for low-glycemic index foods which will help you increase your energy levels and leave you feel refreshed and cleansed. Include beans and legumes, whole grains like brown rice, quinoa, buckwheat, amaranth oats, etc.

In protein you can include the high biological like egg-white, chicken breast, fish and low-fat paneer, whole pulses like rajma, chickpeas, sprouts, etc.

2] Don’t skip any of the major meals

Despite everything we heard about “calories in” vs “calories out”, the links between the meal skipping and losing weight are so tricky but people to follow suck tricky things when it comes to lose weight. But have you ever thought that the weight that you lose while following such tricky methods do come back easily especially on the belly fat. A person do lose weight but much of muscle mass than fat mass.

All About Diet and Diet plan

The major meals basically contains a mix of carbs, protein, essential fats along with vitamins, minerals and antioxidants. Skipping a major meal means skipping the nutrients and depriving your body from the daily requirements, which indirectly makes your body more prone to health issues, low in immunity and makes you feel inactive.

3] Include antioxidant foods

As we had heard that to lose fat we generally go for a fat-burner, the same way antioxidants are a powerful agents against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation.

All About Diet and Diet plan

The best antioxidant foods generally include the plant derived food items like berries (blueberries, raspberries), apples, broccoli, cabbage, spinach, eggplant, and legumes like red kidney beans or black beans. Some other sources do include green tea, herbal tea, dark chocolate, etc.

4] Keep yourself hydrated

Water is an essential constituent of life. Water is needed to transport nutrients to your cells and transport waste out of the body. In order to move and flex your muscles, you need water.

All About Diet and Diet plan

If your body is dehydrated, your muscles will be deprived of electrolytes and hence gets frequent cramps. To fulfill the water requirement one should include healthy beverages like coconut water, buttermilk, green tea, lemon water, detox water, etc. One should drink atleast 2 L in a day. The water intake also depends on your workout activity too.

5] Include some functional training

Functional training helps provide you with the strength, stability, power, mobility, endurance and flexibility to the body and the muscle fibers.

All About Diet and Diet plan

A mix of high intense cardio-and-functional training helps you lose your fat mass along with some weight training for the muscle strengthening. One should also include brisk walk after every major meals, for atleast 20–30 minutes.

6] Stay Stress-free

Stress leads to the secretion of cortisol in the body, which lowers the body metabolism rate which leads to weight gain and other metabolic conditions.

All About Diet and Diet plan

It’s very true that in this modern generation, stress had become a part of our life. But we can make us stress free by including few healthy tips like drinking a lot of water, consuming herbs like Aswagandha, green tea, rosemary tea, jasmine tea which helps sooth our nerves and releases our happy hormones (generally known as serotonin, dopamine).

7] Eat healthy snacks

Healthy snacks aid in weight control, curb cravings, and improve mood, and boost energy. Other-than 3 major meals, one should include healthy snacks in between in the meals too like an antioxidant snack in between breakfast and lunch, which might include a fruit along with a green tea or few handful of nuts and seeds, etc.

All About Diet and Diet plan

Another snacks can be added in the evening especially in between 4:00 pm to 6:00 pm. here one can include a protein snacks like sprouts, protein bars, diet bhel, sandwich, egg whites, milk shake, etc.

It’s better to burn calories and melt the body fat than to starve it or deprive your body from the healthy nutrients.

 

How to Lose Belly Fat?

Belly fat is easy to put on and so hard to get rid of. This fat causes health problems and you need to work on shedding it. The daily habits that led to the excess pounds are hard to change since they include eating bad foods that taste good, drinking excess alcohol and developing the couch potato habit.

Certain fat cells in our body are extremely “resistant” to being mobilized and burned. And these fat cells tend to accumulate in the dreaded belly, hip, and thigh regions of our body. This is the most dangerous fat because it is ‘active’ fat as it constantly releases harmful substances into the body and long-term havoc to health. I had heard from many of clients that “certain areas of the body, like chest, arms, and face, tighten up quickly but others, like belly, hip, and thighs, seem to not change at all.”

The reason is Fat cells contain two types of receptors for catecholamines that are diametrically opposed in function. These are known as alpha- and beta-receptors and while the physiology is quite complex, it boils down to this: alpha-receptors hinder lipolysis and beta-receptors trigger it.

Thus, fat cells with a high amount of beta-receptors are relatively easy to mobilize whereas those with a high amount of alpha-receptors aren’t. This is why, when you start a fat loss regimen, you see immediate results in certain areas of your body like your chest, arms, and face, but next-to-nothing in other areas like your stomach, hips, and thighs.

One of the primary reasons why certain fat stores, like belly fat, are so “stubborn” is the fat cells themselves are very resistant to mobilization (they contain many more alpha-receptors than beta).

You need to lose the fat percentage to lose the belly fat. Doing high intensity workouts or HIIT can result in losing belly fat faster. It’s so effective because it’s good at reducing insulin, cortisol and it burns way more calories in less time. While doing diet, one should follow a diet which will not only help to lose fat but also preserve the muscle mass and the nutrients in the body.

To lose belly fat, you will require to lose an overall body fat. You can’t just spot reduce by doing abs exercise and expect it to shrink. It doesn’t work that way.

Belly fat loss is all about sustaining a calorie deficit, where

Calories Deficit = Calories Expenditure – Calories Intake

If you eat enough protein, use weightlifting to drive your fat loss, and keep cardio to a minimum, you can safely maintain a 20 to 25% calorie deficit and maximize fat loss while minimizing muscle loss.

According to many experts, training on an empty stomach is a simple but powerful way to increase the amount of fat your body burns while you work out. When you exercise with your insulin at a baseline level, your body is able to both mobilize and burn more fat during your workouts than when insulin levels are elevated.

Caffeine helps you lose weight by increasing the amount of energy your body burns throughout the day, and it also improves strength, promotes muscle endurance, and enhances anaerobic performance.

Studies show that yohimbine can accelerate fat loss by blocking the activity of alpha-receptors in fat cells. This enables your body to reduce fat stores faster and is particularly useful as you get leaner and are battling with stubborn fat holdouts.

Doing this will ensure that your flat belly goals are achieved faster.

Note: For sample workout routines, read more http://www.gonutrygo.co.in/23-effective-workouts-to-reduce-belly-fat-obliques/

 

23 Effective Workouts to Reduce Belly Fat & Obliques

If you don’t have any equipment then also its not worry dear. You can have 1 L water bottle and treat it as a dumbbell weight. The same goes for cylinder, 1 Kg bag, etc as weights. Let’s find the 23 Effective Workouts to Reduce Belly Fat & Obliques. These workouts if followed vigorously then one can lose the belly fat and overall body fat and get fit.

Anyways the different workouts that you can perform besides push-ups are considered into cardio-functional training which includes mostly stretching. Lets see the following:

1] Side bends: To stretch the obliques and other muscles at the side of the torso.

2] Forward bends: To stretch the hamstrings and lower back.

3] Hamstring Stretches: To stretch the hamstring and lower back.

4] Lunges: To stretch the inner thighs, hamstrings and glutes.

5] Feet apart seated forward bends: To stretch the hamstrings and lower back.

6] Inner thigh stretches: To stretch the inner thighs.

7] Quadriceps Stretches: To stretch the front of the thighs.

8] Crunches: Emphasizes upper abs.

9] Twisting crunches: For upper abs and obliques.

10] Reverse crunches: Emphasizes lower abs.

11]Seated Leg tucks: For upper and lower abs.

12] Leg raises: Emphasizes the lower abs.

13] Front kicks: For obliques and intercostals.

14] Rear leg scissors: For the glutes.

15] Vacuums: Emphasizes the abs.

16] Mountain climbing: Emphasizes on deltoids, biceps, triceps, chest, obliques, abdominal, quads, hamstrings and hip abductors.

17] Planks: Emphasizes on core, back, arms, shoulders, glutes, and hamstrings.

18] Burpees: Burpees target every muscle and improves explosiveness

19] Tree pose: It is a balancing pose which helps one to improve focus and mind.

20] Suryanamaskar: It is known a complete body workout.

21] Jumping jack: Emphasizes on arms and legs.

22] Power push-ups: Emphasizes on lower chest, shoulders, back, abs.

23] Squats: It is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle, hamstrings, as well as strengthening the bones, ligaments and insertion.