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

 

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.

 

DIABETES MELLITUS

DIABETES MELLITUS means (diabetes=flow through, Mel=honey) is a chronic metabolic disorder that prevents the body to utilize glucose completely or partially .It is characterized by raised glucose concentrating in the blood  & alteration in CHO , Protein & fats metabolism. This can be due to failure in the formation of insulin or liberation or action since insulin is produced by the beta cell of the islet of Langerhans, any receding in the number of function cell will decrease the amounts of insulin that can be synthesized.DIABETES MELLITUS

“Diabetes is no longer a dreaded disease ; well managed diabetes has a good life expectancy.”

CLASSIFICATION OF DIABETES MELLITUS:

  • Insulin dependent diabetes mellitus (IDDM)
  • Non-insulin dependent diabetes mellitus (NIDDM)
  • Malnutrition related diabetes mellitus (MRD)
  • Gestational diabetes mellitus

Type1 IDDM:

In insulin dependent diabetes mellitus also known as juvenile onset diabetes patient depend on insulin. There is usually sudden onset and occur in the younger age group and there is an inability of pancreas to produce adequate amount of insulin this may be caused by virus or due to auto immunity the child is usually underweight acidosis is fairly common.

DIABETES MELLITUS

Type2 NIDDM:

Non-insulin dependent diabetes mellitus is non-insulin dependent form and develop slowly and is usually milder and more stable. Insulin may be produced by pancreas but action is impaired. This form occurs mainly in adult and the person is usually overweight. Acidosis is frequent in the majority of the patient improve with weight loss and are maintained on diet therapy. Women who have large baby number or family are also prone to develop this type of diabetes later in life.DIABETES MELLITUS

Malnutrition Related Diabetes Mellitus:

Recently a third type of malnutrition related diabetes, MRDM called by WHO has been categorized as a separate entity. It occurs in some tropical country like India and age group of people between 15-30 year of age generally people with MRDM are lean and malnourished. In this type of DM the pancreas failed to produce adequate amount of insulin.

Gestational Diabetes Mellitus or Pregnancy and Diabetes:

Insulin requirement goes up to three time in pregnancy. In addition to ketoacidosis pregnant women with diabetes are more prone to pre eclampsia, toxemia, UTI, hydramnios. Uncontrolled DM during the first & third month of pregnancy increases the risk of abortion and congenital malformation in the fetus. Elevated maternal blood sugar level has a direct effect in the increased susceptibility of fetus developing diabetes later. A glucose tolerance tests value of more than 140 mg/dl after two hour with seventy five gm. of glucose is define indicator of gestational diabetes, the elevated glucose level has a cascading effect on the fetus as the mother glucose return fetus circulation.

DIABETES MELLITUS

The fetus start to secrete insulin in response to maternal glucose feed after the 11th week any abnormal amount of glucose from the mother in turn triggers the fetal pancreas to secrete more insulin to handle the glucose load.

Neonatal hypoglycemia and respiratory distress are common in newborn baby during pregnancy the diabetic should be given 30-35 kcal/kg of IBW. 1.5-2.5 kg of protein should be given.

SYMPTOMS OF DIABETES MELLITUS

  • Polydipsia – increased thirst
  • Polyuria – increased urination
  • Polyphagia – increased hunger
  • Weight loss (type1)
  • Overweight (type2)
  • Skin irritation
  • Weakness
  • Loss of strengthDIABETES MELLITUS
  • Glycosuria
  • Hyperglycemia
  • Fluid and electrolyte imbalance
  • Acidosis
  • Slow healing of wound

ETIOLOGY OF DIABETES MELLITUS

Genetic factor, infection, obesity, excess sugar intake, acute stress, HTN, sedentary lifestyle, low fiber diet.

PRINCIPLE OF DIET

Low calorie, high protein, adequate CHO, and low fat, high fiber diet is prescribed.

DIETARY MANAGEMENT OF DIABETES MELLITUS

The diet is “corner stone” in the management of diabetes mellitus.

Calories:

A diabetic should be kept on a well-balanced diets providing just enough calories to maintain IBW .The latter depends on age, sex, height, and body frame. In an obese diabetic, the calories should be restricted to reduce body weight to ideal.

In a diabetic of normal weight, enough calories should be given to maintain weight. In a given to increase the weight to normal and maintain it.

Carbohydrates:

The complex CHO should be suggested to the patient of diabetes because complex CHO are also content high amount of fiber which is helpful in maintaining the blood glucose level. Simple CHO are not given to the diabetic patient because it is easily digestible and gives rapidly to blood glucose level (energy) in the body.

DIABETES MELLITUS

A liberal use of CHO mainly complex form is needed for blood sugar to control . About 55-60% of total calorie is assigned to CHO.

Diabetic need not restricted the CHO intake but may have to alter the type of CHO in their diet. Most of the CHO should be in the form of polysaccharides such as bread, beans, cereals, etc. Rapidly absorbed mono & disaccharides such as sweets, chocolates, & sweetened drinks should be avoided. “Whole apple is better than apple juice because of its high fiber contents & low glycogenic index”.

Distribution of CHO:

FOR NIDDM:

33% of the diets served during lunch & 33 % of dinner 25 % serve during breakfast & rest 9 % during bedtime or evening.

FOR IDDM:

SHORT ACTING – 2/5(BF, MM), 1/5(Lunch), 2/5 (Dinner & evening)

INTERMEDIATE – 1/7(BF), 2/7(L), 1/7(MM), 2/7(D), 1/7(Evening)

LONG ACTING – 2/5(BF), 2/5(L), 1/5(Dinner)

                              1/3(BF), 1/3(Lunch), 1/3(Dinner)

Protein:

15-20 % of total calorie can be derived from protein the RDA of protein. Is 1 gm /kg of body wt from vegetable source are better than flesh food as they are rich in fiber & do not contribute cholesterol.

DIABETES MELLITUS

In Diabetic with associated renal problem, protein is restricted to .5gm/kg of body wt it should be of high Biological value.

Fat:

Low fat diet increase binding and also reduce VLDL & LDL label and reduce the incidence of ATHEROSCLEROSIS which is more common in diabetes. Fat content in the diet should be 15-25 % of total calories and higher PUFA.

Vitamin and Mineral:

These are protective factor which are essential for the body. They are found in GLV, fresh fruit, milk and dairy product, serials, nuts, fish and eggs.

Dietary Fiber:

Diet containing high fiber or dietary fiber can reduce blood sugar level, serum cholesterol and relieve constipation.

High fiber food has a low glycolic index therefore diabetic should consume such food liberally. The diet high in CHO and fiber improve glucose metabolism without increasing insulin secretion dietary fiber and complex CHO benefit type 2 diabetes such diet lower the insulin requirement increase insulin sensitivity help in weight controlled, decrease serum cholesterol and triglyceride and lower B.P.

 

DIABETES MELLITUS

Recent studies related to FENUGREEK SEEDS have shown that it is very effective in reducing the blood glucose and cholesterol level. It contain Mucilaginous fiber and total fiber to the extent 20-50%. It also contain TRIGONELLINE a alkaloid known as to reduce blood glucose level. The quantity of fenugreek seed to be taken daily depends upon the severity of diabetes. The doses vary from 25-50 gm. To begin with 25 gm of fenugreek seed may be used in lunch and dinner. The seed can be taken as such after overnight soaking in water or in powdered form, as a drink with water or buttermilk before a meal.

The fenugreek seed powder is also incorporated in the preparation of roti, dal, and rice.

Fluid:

A liberal fluid intake is allowed.

FOOD TO BE INCLUDED:

  • Well-cooked cereal and cereal product such as: – dosa, rice Flaxseed, poha, bread, upma, puffed rice, wheat burger.
  • All pulses and legumes
  • Skimmed milk and milk product
  • All GLV and veg soup
  • Fruit such as orange, watermelon, guava, apple, pomegranate, mausambi, pears, jamun, papaya, pineappleDIABETES MELLITUS

 FOOD TO BE AVOIDED:

  • Alcoholic beverage, cold drink and smoking
  • Simple sugar like jam, jelly, honey, sugar, glucose, fruit juice, sago
  • Bakery product like cake, pastries, bun
  • Strong tea and coffee
  • Complan, horlicks, bournvita
  • Fruits like mango, banana, custard apple, chiku, sweet potato.
  • Oily foods with gravy
  • Vegetable like arvi potato
  • Fried food, fatty food, fast food, highly salty food
  • Papad, pickle, sauces, chip and canned food
  • Whole cream, ghee, butter, dalda
  • Red meat, egg yolk, spices, chilly

SPECIAL SUGGESTION:

  • Low fat and oil should be avoided.
  • Regular exercise is necessary.
  • Fish-100gm, chicken-75gm, egg white-1 piece, paneer can be taken twice in a week.
  • Artificial sweetener can give zero calories.
  • 1 tablespoon of fenugreek seed powder can be taken with one glass of water in early morning.
  • Avoid fasting.
  • Have a regular walk.
  • Health drink-“Resource Diabetic” or “D-Protein” and “Supplement D”.

SAMPLE MENU 

INSULIN DEPENDENT DIABETES: (Short Term Insulin)

DIABETES MELLITUS

ONE DAY MENU PLAN

TIMING MENU AMOUNT
Early morning Tea (without sugar) 1 Cup
Biscuit(cream cracker) 2 piece
Breakfast Roti 3 pcs
Sabji 1 bowl
Tomato Salad 1 plate
Mid-Morning Apple 1 small
Sprout (channa) ½ bowl
 Lunch Dal 1 bowl
Roti 3 pcs
Sabji 1 bowl
Salad 1 plate
Curd ½ bowl
Evening Upma 1 bowl
Dinner Roti 1 bowl
Sabji 1 bowl
Egg white Salad 1 plate
Bedtime Skimmed Milk 1 cup

Distribution Of Nutrients In A Diet

A well-balanced diet is made when all the required macro- & micro- nutrients are designed in such a way that you feel healthy and active throughout the day. The points that we should consider while making a diet plan healthy are the following:

  1. The 3 major meals should provide all the nutrients in a right proportion as per the body requirement.
  2. The snacks should be of high-protein and high-fiber so that you will not feel hungry and will help you eat less rather than making you overeat.
  3. Keep yourself hydrated throughout the day.
  4. Don’t skip any of the meals especially the 3 major meals.

Plan A

EARLY MORNING Herbal juice shots/Detox Water with omega-3 & omega-6 nuts & seeds
BREAKFAST High fiber meal with high biological value proteins under 300 kcal
MID MORNING Anti-oxidant rich snack
LUNCH Complete meal with macro- & micronutrients
MID AFTERNOON Filling healthy snacks under 100 calories
EVENING Protein rich snacks
DINNER Sumptuous dinner with balance of carbohydrates, proteins & fats along with fibers.
BED TIME Colon cleansers /Nerve soothing drink

*Specifications will be added as per the personalization.

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NUTRITIONAL AND FOOD REQUIREMENTS FOR LACTATING WOMEN

INTRODUCTION

The nutritional link between the mother & the child continues even after birth. The newborn baby depends for some period solely on breast milk for his existence.

A nursing mother produces 23 to 27 ounces of milk per day, containing 290 mg of calcium. This requires an extra energy expenditure of at least 600 calories per day. Good nutrition is therefore important for mother. The quantity of milk depends very much on the mother’s diet. Food absorbed by a nursing mother not only fulfills her own nutritional needs, which are greater during this period, but also enables her to produce milk.

 

NUTRITIONAL REQUIREMENTS

Nutritional needs exceed during lactation compared to pregnancy.  The RDA of a lactating mother is given in the following table:-

NUTRIENT NORMAL ADULT WOMAN LACTATING MOTHER

  0-6                        6-12 months

Energy Kcals
Sedentary 1875 +550 +400
Moderate 2225 +550 +400
Heavy 2925 +550 +400
Protein gram 50 +25 +18
Fat gram 20  45 45
Calcium mg 400 1000 1000
Iron mg 30 30 30
Retinol mcg 600 950 950
β-carotene mcg 2400 3800 3800
Thiamin mg
Sedentary 0.9 +0.3 +0.2
Moderate 1.1 +0.3 +0.2
Heavy 1.2 +0.3 +0.2
Riboflavin mg
Sedentary 1.1 +0.3 +0.2
Moderate 1.3 +0.3 +0.2
Heavy 1.5 +0.3 +0.2
Niacin mg
Sedentary 12 +4 +3
Moderate 14 +4 +3
Heavy 16 +4 +3
Folic acid mg 100 150 150
 Vit. C mcg 40 80 80
Vit.B12 mcg 1 1.5 1.5

PRINCIPLE OF DIET

High calorie, High protein, High fat, High CHO, High vitamins & minerals, High fiber, High fluid intake

DIETARY MANAGEMENT

ENERGY : The recommended energy increase is 550 kcal for first six months & 400 kcal during the next six months more than the usual adult allowance. The additional calories are required for the following:-

Milk content: -An average milk production for a lactating woman is 850 ml though some women may produce as much as 1000 ml. calorie value of human milk is 65 per 100 ml. Hence calorie value of 850 ml is 600 calories. Therefore, high calorie intake is essential during this period.

PROTEIN : Each 100 ml of human milk contains 1.2 g protein. Therefore, additional protein is required. If protein is lacking there will be a reduction in milk volume rather than in milk quality. At very low protein intakes the proportion of casein may be reduced.

FAT : High fat is required (25-30% of total calorie) in the diet to meet the increased demand during lactation.

CALCIUM : If the diet does not contain plenty of calcium, the body will use calcium from the bones to meet the increased needs. This may weaken the bones and increase the risk of developing osteoporosis later in life. 500 ml of milk & milk products should be given. Good sources of calcium includes: – Dairy products such as milk, cheese, yogurt, soymilk fortified with calcium.

IRON : Pregnancy uses up all the iron stores. So, during breastfeeding the lactating mother needs to rebuild the iron stores with iron rich foods such as-Red meat, chicken & fish, pulses & legumes, nuts & dried fruits, wholegrain bread & cereals, green leafy vegetables, egg yolk.

VITAMIN A : The quantity of vitamin A present in 850 ml of human milk is 392 mcg, so the ICMR recommends an additional allowance of 350 mcg. This can be achieved by including liver, fish liver oil, egg yolk, green leafy vegetables, carrots, pumpkin, mangoes, milk, butter, cheese, jack-fruit, guava, phalsa, jambu fruit.

Some suggested recipes for vitamin A – boiled egg, egg custard, coriander & mint chutney, carrot halwa, carrot salad, carrot juice, papaya, orange juice, tomato juice, mango juice, palak dal, palak paneer.

VITAMIN C : The additional needs during lactation are calculated on the basis of the vitamin C secreted in milk. Assuming a daily milk secretion of 700 ml milk with an ascorbic acid content of 3 mg per dl by well nourished women, the additional requirement during lactation will be 20 mg. Taking into consideration of the cooking losses (50% the committee recommends an additional intake of 40 mg per day during lactation).

FIBER : The benefit of High fiber – weight loss, lowers cholesterol, normal bowel movements.

FLUID : An increased intake of fluids is necessary for adequate milk production, since milk is a fluid tissue. Water & beverages such as juices, tea, coffee & milk add to the fluid necessary to produce milk.

DIETARY GUIDELINES

Ø Nutritional requirements are maximum during lactation compared to any other age group in a woman’s life hence the diet should be balanced & meet the requirement . Number of meals can be increased.

Ø Sucking is the best lactagogue. The diet can include lactogogue which stimulate the production of milk are- garlic, milk, almonds, lentil, garden cress seeds are considered to increase the milk production. Special foods like sonth laddu, gond laddu etc are given during lactation. This practice can be encouraged.

Ø Weight gain beyond the desirable body size should be avoided.

Ø It is better to control constipation by inclusion in the diet of raw & cooked fruits & vegetables, whole grains & an adequate amount of water than by use of laxatives.

Ø Use health drinks like proteinex mum, pro P&L.

SAMPLE MENU FOR LACTATION

Meal-time Menu Amount
Early morning Milk 1 cup
Biscuit 4 pc
Breakfast Stuffed sattu paratha 4 pc
Chutney(mint/coriander) 3-4 tsp
veg 1 katori
Banana milkshake 1 cup
Mid-morning Fruit juice 1 glass
Dried fruits 50 gm
Lunch Rice 100gm
Dal (lentil) 1&1/2 katori
Egg curry 2 pc
Spinach 1 katori
Chutney(onion/garlic) 3-4 tsp
Salad(tomato/cucumber/) 100gm
Mid-afternoon Badam kheer 1&1/2katori
Evening Chicken soup 1 bowl
Gud badam 50 gm
Dinner Roti / paratha 4 pc
Dal /rajma/soyabean 1&1/2 katori
Veg 1 katori
Bed time Milk with pro P&L 1 glass