Weight Gain Diet

Weight Gain Diet

By Neena Luthra  on: 26 June 2017
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1. Include Calories In Your Diet:

You need to take in more than 250 calories daily to add roughly half a kilo to your current weight. Eat foods that are rich in calories like Pulses, cereals, meat, bread, rice, dry fruits and nuts.  Avoid fast food or cereal bars.

Add vegetables like French beans, broccoli, Chinese cabbage, carrots, lettuce, spinach, asparagus, pumpkins and eggplants to your diet. They have higher calorie content among the vegetable sources. Add a healthy portion of red meat to your diet too. But keep in mind not to overdo it. The aim is to add weight not cholesterol! The same way you can make paneer and the restaurant style food a part of your diet too. Add that extra dollop of butter over your homemade paneer curry. Fry your aloo's a little more than usual.

You can even add olive oils in generous quantities to your salads. Another way to add calories to your diet is by increasing the consumption of dairy products. Don't cut back on the fat content in your milk. Do not ask for low fat curds at the store. Make sure you consume a full calorie dairy product. And make it a point to snap up those milk shakes every once in a while! When you're picking up a sandwich from outside, don't go easy on the sauces. Can there be a more delicious way to put on weight?

2. Increase The Number Of Meals:

Have six meals in a day, three big meals and three small. Breakfast, lunch and dinner should be heavy and calorie rich. A heavy dinner adds weight to your body as your metabolism is not as active when you sleep as compared to when you are awake.

For breakfast, go for a full bowl of cereal and add toasted bread with butter or a fruit. And if you're not a big fan of butter then you can always skip to cheese or a yummy spread of peanut butter and jelly! For snacks, have nuts and dry fruits, fruits and boiled veggies with a dollop of cream or sandwiches with cheese. Any vegetable or fruit or actually anything healthy that has higher calorie content is welcome.  You can even add some more items to your dessert tray. And once in a while skip the healthy stuff for snacks and go all out crazy on cakes, pizzas, burgers and whatever else your heart fancies. It is okay to give into your taste buds every once in a while. Don't be stingy on the number of times you eat! You can add items like the granola and corn bread to your snacks list too. Granolas are made of nuts and oats and are very good for your health along with being fattening.

3. High Proteins Along With Calories:

Only calories won't add to your body weight, include the right amount of proteins to your diet.

Eggs, lean meat, fish, pulses, sprouts and dairy products will give you enough protein necessary to build muscles. Remember ladies you want to put on weight and look fit, you need to build muscles not flab. Fish such as tuna and mackerel are rich in oil and are one of the best ways to increase weight.

4. Weight Gain Supplements:

Another way to go about this is by adding some additional supplements to your diet too. In some cases, just the diet and exercise don't work fast enough. In this case, adding some supplements that add to the body mass and aid in muscle development is the best route to take. Throw in some whey proteins with your milk or smoothies. But one product that has been spoken off a lot off late is the weight gainers supplement.

5. Workout to Gain Weight:

Sometimes gaining weight isn't just about adding a few pounds but it is also about building muscles. The best way to go about this is to start working out. Developing your muscles not only makes them stronger but it also adds mass. This is definitely the right mix to gain weight.

Don't rush yourself! Gaining weight is not an overnight miracle. It requires a lot of patience and perseverance from your end. Remember to eat healthy and exercise every day. You will succeed in your weight gain mission. Stay fit, stay healthy!



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14 Most Effective Fat Burning Foods for Women
26 June 2017
If you thought that following a rigorous diet is the only way to lose weight, you are mistaken. The good news is that you don%u2019t have to go through the turmoil of intense dieting and starvation. Though you do have to keep an eye on what you eat and watch your calories, there are certain foods which can really burn calories through their thermogenic effect. They contain certain nutrients and compounds that improve your metabolism and help in eliminating the toxins, which make weight loss even easier. So all you need to do is give up the unhealthy junk and processed foods and switch to the following food items that can greatly help your weight loss efforts. Best Fat Burning Foods for Women 1. Whole Grains: Whole grains are a better and healthier option than processed foods. This is because your body burns twice as many calories in breaking down whole foods, particularly those rich in fiber such as oatmeal and brown rice. You can substitute your white bread with whole wheat bread and pasta. 2. Eggs: Eggs are one of the richest sources of protein. Several dietary programs insist on increasing the intake of proteins for successful weight loss. Eggs contain all the nine essential amino acids required by the body to build lean muscle tissue. Thus, they have a greater fat burning potential. Maintenance of muscles requires more calories than fat. For breakfast, you can replace your waffles and cereal with scrambled eggs. You can cook the egg with avocado and enjoy an additional dose of healthy fats. 3. Avocado: Avocado is often considered in the list of fat burning foods. However, actually the fat in this fruit is a triple fat burner. It is mostly in the nature of monounsaturated fat which plumps up the cell membranes, thus stimulating the fat burning hormones. Besides, it switches off the body%u2019s fat storage hormones and boosts the metabolism by protecting the energy producing part of the cells from damage by free radicals. So swap your snacks with a halved avocado sprinkled with sea salt and tomatoes. You can also add this fruit to spinach and green bean salad or make an avocado smoothie with coconut milk and cinnamon. 4. Cinnamon: This aromatic spice helps burn fat by moving glucose into the cells faster, thus lowering the accumulation of fats storage hormone, insulin. However, to obtain maximum fat burning results, you need to consume at least a quarter of a teaspoon of cinnamon. You can add cinnamon to a vanilla smoothie or warmed quinoa with raspberries and pistachios. 5. Peanuts and Brazil Nuts: If you thought that all nuts are fattening, then you might have to think again because peanuts and Brazil nuts are wonderful exceptions which can actually act as fat burners. Peanuts are packed with fiber which curbs your intake of calories as well as boosts metabolism, even without added exercise. However, they should be eaten in moderation as they are calorie dense. Brazil nuts also aid in fat burning mechanism as they boost metabolism by converting the thyroid hormone to its active form. They also bind toxins thus preventing their storage in fat cells which contributes to cellulite. You can directly snack on Brazil nuts or sprinkle them on mango, papaya and citrus fruits salads. They can also be sprinkled on desserts and smoothies. 6. Lean Meats: Protein can help you burn about 30% of the calories that the food contains during digestion due to their high thermogenic effect. Lean meats are a good option to burn fat as they contain less fat. Lean meats include skinless chicken breast, beef, turkey and lean pork. Consumption of a 300 calorie chicken breast requires around 90 calories to break it down. 7. Honey: Honey is considered a great home remedy for obesity. It provides a host of health benefits including its effectiveness in reducing calories. This is because it utilizes the extra fat deposits in your body to get energy for normal functions. To lose weight effectively, you can take about 10 grams or a tablespoon of honey with hot water early in the morning. Doing this regularly helps in cutting down fat within the body. 8. Turmeric: Those who say that Indian ingredients are fattening can have a look at the fat burning properties of turmeric, an Indian spice. It contains a compound called %u2018curcumin%u2019 which helps in reducing insulin and leptin resistance that are primarily responsible for accumulation of fat deposits. It has a host of other health benefits like maintenance of normal blood pressure, curbing cancer, elimination of bad cholesterol and antiseptic properties. 9. Bean Sprouts: Commonly known as %u2018moong dal%u2019 in India, bean sprouts are rich in vitamins A, B, C and E as well as minerals like calcium, potassium and iron. They have a very low content of fat which makes them a recommended food in many slimming programs. Besides these, the abundant amounts of protein and fiber help lower blood cholesterol level. Fiber yields complex carbs which help in digestion as well as stabilize blood sugar level, thereby preventing its rapid rise after meal consumption. 10. Green Tea: A great way to fire up the fat burning mechanism is to have four cups of green tea in a day. Its fat burning qualities can be attributed to the presence of a compound in the brew called EGCG which temporarily speeds up metabolism after sipping it. To boost your intake, keep a jug of iced tea in the refrigerator. 11. Chili Peppers: Chili peppers are effective in burning excess fat primarily because of the presence of a compound capsaicin, which spurs the metabolic activity, and its heat generating capacity melts the additional calories. You can use them in raw, dried or powdered form in soups, eggs and meats. Try to include these natural fat burning foods as much as possible. 12. Curry Leaves: Besides providing flavor to your food, curry leaves can help you lose weight. These leaves can flush out harmful toxins and unwanted fat deposits from the body as well as reduce bad cholesterol levels. If you are battling obesity, all you need to do is incorporate 8 to 10 curry leaves in your daily diet. You can directly add them to soups and stews or chop them finely and mix them in a drink. 13. Dark Chocolate: If you think that all sweets are guilty of loading your body with calories, and then dark chocolate can prove you wrong. Stress is one of the causes of sluggish metabolism that results in the accumulation of fat deposits. Certain studies have proved that consumption of about one and a half ounces of dark chocolate reduces the stress hormone cortisol which may be attributed to the presence of compounds like caffeine and Theo bromine. Always look for the darkest chocolate which contains at least 70% cocoa. This is considered as one of the fast fat burning foods. You can consume it alone or have it with your morning cappuccino. 14. Water: Water is often underestimated as a fat burning ingredient. Not only is it a calorie free appetizer but also boosts metabolism since your body has to work to match the temperature of the ingested water with that of your core. According to a study, people drinking 8 to 12 glasses of water in a day have a higher metabolic rate than those who just drink 4 glasses or less. It also aids in weight loss indirectly. This is because drinking a glass of water before meals can fill you up thus preventing you from overeating and consuming extra calories
Neena Luthra

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Famous Nutritionist / Dietician in Chandigarh, India 

A well-presented, self-motivated and confident dietician with experience of assessing patients' nutritional needs, then developing and implementing nutrition programs for them. Possessing the ability to communicate complex and sensitive information about dietary matters in an understandable form to patients. Having a proven track record of successfully promoting healthy eating habits to communities and suggest diet modifications to individuals.In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; 'NutriSolution -  The Diet Clinique' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  Looking for weight loss diet in Chandigarh or for dietitian in Panchkula ? Interested in excellent weight loss service online or in Chandigarh ? Then contact me. You can view my reviews and experience of my clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated  claimes! Dietician Neena’s diets aims at overall nutritional correction with comprehensive individual assessment,  simple and practical  with long term results and  benefits
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