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

 

Increase Body Metabolism to Lose Weight

We all know that to lose weight, one should increase their body metabolic rate but what can we do to give our metabolism a boost to help us burn calories and lose weight? But often eating can risk of gaining weight so high, that a check is required during the diet.

It’s been said that a fast metabolism means more calories are burned. And the more we burn, the easier it is to lose fat. We all know that “the minimum amount of energy your body requires to carry out these chemical processes is called the Basal Metabolic Rate [BMR]. Your BMR accounts for anything between 40%-70% of your body’s daily energy requirements. BMR is like the body’s natural calorie-burning process.

The BMR declines gradually throughout childhood and accelerates slightly in adolescence. Thereafter the decline continues throughout life. But the following can help you increase your metabolic rate and burn more calories naturally:

  1. Don’t skip the breakfast: Eating breakfast kick-starts body’s metabolism and keeps energy high all day.
  2. Eat enough to fulfill the body’s nutritional requirements: We need to cut calories to lose weight. But going to low-calorie or deficit calorie diets also declines the BMR to an extent of 30%. According to Das Benardot, PhD, RD, an associate professor of nutrition and kinesiology at Georgia State University “Eat just enough so you’re not hungry – a 150 – calorie snack mid morning and mid afternoon between three meals (about 430 calories each) will keep your metabolism humming.”include-protein-rich-foods
  3. Include protein-rich foods: Try to include enough protein in the diet to maintain the lean muscle. Research shows protein can up post meal calorie burn by as much as 35%. Kristen Trukova, MS, RD, LDN, CNSC, a Clinical Oncology Dietitian, says that, “consuming 400 calories of protein will require about 80 calories to digest it, compared with only around 40 calories for carbohydrates and 12 calories required for fat digestion of the same amount of food.”
  4. Eat more fiber-rich foods: Fiber is the plant-based foods that provide bulk to our diet, so it makes you feel full for longer period and are also low in calories. Research shows that fiber helps your fat burn by as much as 30%.
  5. Hydrate yourself with Cold water:  German researchers found that drinking cold water a day can raise resting metabolism by about 50 calories daily. The increase may come from the work it takes to heat the water to body temperature.
  6. Eat Iron- rich foods: It’s essential for carrying the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, coauthor of Fire Up Your Metabolism.
  7. Include mix of interval-cum-weight training: Every time we exercise, our body’s metabolic rate increases. Weight training strengthens our muscles while interval training (functional and cardio) increases the BMR which helps burn calorie in terms of fat.

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The Best Effective Way To lose Belly Fat

For effectively losing belly fat, one need to follow a proper diet and exercise schedule. Do alternative workout like 3 days weight training to strengthen your muscle and 3 days high-intense cardio cum functional training. Also while cool down during the weight training include 3–4 core muscle workouts too. After your 2–3 major meals go for at least 15–20 minutes brisk walking or climb staircase. The pattern of your workout should be changed every month as your body gets habitual to one kind of workout.

Secondly, take small and frequent meals with low carbohydrate, low fat, high fiber and high protein diet; i.e take more of salads, sprouts, whole fruits along with the skin, multigrain cereals instead of refined cereals like oats,millet, whole pulses, boiled egg white, steamed/roasted/grilled chicken etc.

Below are some healthy weight loss tips to be kept in mind.

  • One should sleep for at least 6-8 hours a day until your body feels stress-free as stress induces the production of cortisol which in turns produces enzymes supporting fat production in the body. Hence a proper sleep is very much required for maintaining your weight.
  • Never skip your breakfast. Breakfast is a healthy meal to start-up your day as it gives a kick to your metabolism.
  • Lunch should be moderate whereas dinner should be very light with more of protein and fiber along with home-made soups.
  • Mid-meal snacks should be pre-planned and should be healthy so as to help you curb your unhealthy cravings.
  • Take less sugar, salt, spices in your diet.
  • Cheating a meal should be done once in a week so that you don’t crave for the unhealthy and your brain will be well-balanced.
  • Don’t take fruits as a complete meal.
  • Keep yourself hydrated with atleast 4–5 liters of fluids in a day. One can include plain lemon water, tender coconut water, buttermilk, detox waters, detox juices, etc.
  • Early morning should be started with any detox water instead of taking tea or coffee.
  • Avoid packaged and processed foods as much as you can.
  • You need not avoid ghee at all, but avoid taking ghee more than 1–2 tsp a day (varies as per the medical conditions). Moreover fried and junk foods like pizza, burgers and anything made of refined flour is something to be restricted.

Be always a smart selector while filling up your plate.And always keep a check on how and what you eat. How it’s prepared and is it healthy or not.