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7-Day diet plan to gain weight

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7-Day diet plan to gain weight

Gaining weight is an important aspect for many of us. And worry not if your focus is on the same. In this article we have summed up the 7 day diet plan to increase the weight. Also, we have mentioned several tips and the foods you have to eat for gaining weight. Take a look here

Your 7 Day Diet Plan For Weight Gain

The below mentioned diet plan is for seven days and one should include high quality foods that are rich in proteins and minerals that are required for gaining weight. Read on

Before Breakfast ( 6 am to 6.30 am) : In the morning before breakfast, drink full fat milk with sugar in it. Also eat nearly 10 almonds that are soaked in water overnight

Breakfast (8 am) : Include fresh fruits, bread, low fat butter in the breakfast. Also one can eat, upma, oats with fruits, porridge, khichdi with lots of vegetables, Parathas or chapathis

After Breakfast (11 am) : It is important to eat or drink something after breakfast. Drink a glass of buttermilk or full fat milk along with some nuts. You can also drink milkshake of your choice

Lunch (12 pm to 2 pm) : Make sure that you are eating a bowl of rice, vegetable curry or chicken curry. You can also eat fish. Include any kind of pulses in the lunch. Do not forget to eat salad that is full of veggies and also curd is important. You can also go for Panner. A good meal packed with several nutrients helps you to gain weight.

Evening Snack (5 pm) : Also, an evening snack is good for health and gaining weight. Eat a vegetable sandwich or chicken sandwich in the evening. Remember that your snack should be on cheese, cream, mayonnaise and other such foods. Or else indulge in smoothies or milkshakes of your choice as they help you to gain weight by adding calories

Dinner (8 pm to 9 pm): In the dinner, eat chapathis with some vegetable curry but it is always good to avoid eating rice

Before Sleep : Drink a glass of milk before sleeping. This helps a lot to gain weight

 

Foods That You Need To Eat To Gain Weight

Not just the above mentioned foods in the 7-day diet plan, you should also follow certain tips and eat foods that help you to gain weight. Here is the list. Check out

1. One should drink lots of water for good health. Experts suggest you to drink at least 10 glasses of water per day. This helps you to stay hydrated

2. Eat nuts – almonds, pistachios and raisins

3. Also, increase the number of meals per day. Remember to eat 3 meals per day

4. Drink full fat milk or whole milk. 2 glasses of milk helps a lot

5. Prefer high calorie foods like – Cottage cheese (Panner), eggs, red meat, chicken, legumes and others for gaining weight

6. Go for potatoes

7. Also, take in lots of dairy products – cheese, whole milk, peanut butter, cottage cheese, cream, curd and others

8. Eat French beans, cabbage, carrots, broccoli, spinach, pumpkins and others

9. You can also go for full cream milk to gain weight

10. Eat fresh fruits and vegetables in your diet

11. And do not forget to eat pulses and cereals

12. Healthy oils and fats are good for health especially to gain weight

13. We say, one can also eat desserts that are rich in dairy products

14. Take up some physical activity. Physical training helps a lot in gaining weight

15. Weight lifting helps your body to put on weight. Hit the gym at least twice in a week

16. Get adequate sleep each night. Sleep for nearly 8 hours per night for your well bein

17. To gain weight, you can go for energy dense foods like burgers, pizzas and other such similar stuff. But keep an eye. Do not eat too much

18. To gain weight, double your food intake

19. Eat food that is full of nutrients, calories, vitamins and mineral

20. Also, avoid drinking packed fruit juices, cool drinks, other beverages and processed food that is junk

 

Conclusion

Gaining weight is simple. All you need to do is stick to your 7 day diet plan to get better results. Eat well, sleep well and do not forget to do exercise. That’s it. You will see increase in your body weight for sure.

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Dietician

Shocked with overnight weight gain?

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Shocked with overnight weight gain?

Did you ever weighed more than yesterday just after waking up? Ever wondered as why you gained weight overnight? Well, it’s not new and happens to many people. So, fret not!

Nutritionist Pooja Makhija recently addressed the concern of overnight weight gain on Instagram. According to her, it takes 7000 unburnt calories to make you gain a kilo of body weight, so clearly, that’s not exactly why you have gained weight in a night. The below mentioned ones are the reasons as why people gain weight overnight. Read on.

1. Drinking alcohol last night

2. Drinking insufficient water previous day

3. Poor quality or quantity of sleep

4. An emotionally stressful day

5. New medication could also be the reason

6. Before your period cycle

7. Late dinner might also result in weight gain

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Dietician

Which fruits are good for you as per your goals and health?

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Which fruits are good for you as per your goals and health?

In general, all fruits are considered good for health but depending on the health conditions (in terms of diets, diabetes etc) of the people, the requirement also changes. Diets that are rich in whole foods — such as fruits, vegetables, and whole grains — support overall health and may help prevent some chronic conditions. Fruits contain nutrients that may be lacking in the average diet, along with other beneficial plant compounds, such as various antioxidants.

So now, we know that not all fruits are good for everyone. In this piece, we have mentioned the desirable fruits for people according to their needs. Give a quick read.

Bananas: Bananas are not recommended by many due to their higher amounts of carbs, sugars, and calories per serving.

One banana contains:

• 112 calories

• 1.37 grams (g) of protein

• 0.42 g of fat

• 28.8 g of carbs

• 3.28 g of fiber

• 15.4 g of sugar

• 451 milligrams (mg) of potassium

• 34 mg of magnesium

• 11 mg of vitamin C

• 0.46 mg of vitamin B6

• 0.1 mg of copper

Mangoes: Many people don’t prefer mangoes as they are very rich in sugars that may affect blood sugar levels.

One cup of mango contains:

• 99 calories

• 1.35 g of protein

• 0.63 g of fat

• 24.7 g of carbs

• 2.64 g of fiber

• 22.5 g of sugar

• 277 mg of potassium

• 89.1 micrograms (mcg) of vitamin A

• 60.1 mg of vitamin C

• 0.2 mg of vitamin B6

• 0.83 g of copper

Cherries: Cherries are rich in antioxidants but have a lot of sugar per serving, with little fiber to balance this out.

One cup of cherries contains:

• 94.5 calories

• 1.59 g of protein

• 0.3 g of fat

• 24 g of carbs

• 3.15 g of fiber

• 19.2 g of sugar

• 0.54 g of iron

• 19.5 mg of calcium

• 10.5 mg of vitamin C

Coconut: Coconut is very high in fat, so it may not be ideal for people who are looking to reduce their fat or calorie intake.

One cup of fresh cocnut contains:

• 301 calories

• 2.83 g of protein

• 28.5 g of fat

• 12.9 g of carbs

• 7.65 g of fiber

• 5.3 g of sugar

• 11.9 mg of calcium

• 303 mg of potassium

• 27.2 mg of magnesium

• 2.8 mg of vitamin C

• 8.58 mcg of selenium

• 2.07 mg of iron

Grapes: Grapes contain high in sugars and have little fiber to balance this out.

One cup of grapes contains:

• 104 calories

• 1.08 g of protein

• 0.24 g of fat

• 27.2 g of carbs

• 1.35 g of fiber

• 23.2 g of sugar

• 286 mg of potassium

• 4.8 mg of vitamin C

• 0.19 mg of copper

Lychees: Lychees are too sweet for some people, and they have very little fiber to balance out their sugar content.

One cup of lychees contains:

• 125 calories

• 1.58 g of protein

• 0.83 g of fat

• 31.4 g of carbs

• 2.47 g of fiber

• 28.9 g of sugar

• 325 mg of potassium

• 136 mg of vitamin C

• 0.28 mg of copper

Orange juice: Oranges are sources of fiber, water, and important vitamins, such as vitamin C. But they are also rich in sugars and is quite acidic, which may contribute to the erosion of tooth enamel.

One cup of orange juice contains:

• 119 calories

• 1.69 g of protein

• 0.3 g of fat

• 28.4 g of carbs

• 0.74 g of fiber

• 20.6 g of sugar

• 139 mg of calcium

• 441 mg of potassium

• 27.3 mg of magnesium

• 83.3 mg of vitamin C

• 0.11 mg of thiamin

• 47.1 mcg of folate

Dried fruit: Dried fruit has had all of its water removed. So, these are sweeter and smaller than their whole fruit alternatives, which may make it easier to overeat them. People who are watching their calorie or sugar intake may should avoid them.

Other options: 

Berries: Usually, berries are lower in sugar than many other fruits and contain beneficial fiber and vitamins. Berries also tend to have higher levels of phytochemicals and antioxidants that may support overall health.

Watermelon: Watermelon is very low in calories while providing the sweet taste that many people desire from fruit.

One cup of watermelon contains:

• 46.5 calories

• 0.93 g of protein

• 0.23 g of fat

• 11.5 g of carbs

• 0.61 g of fiber

• 9.42 g of sugar

• 170 mg of potassium

• 12.3 mg of vitamin C

• 42.6 mcg of vitamin A

Apples: Apples are good in anti-oxidants and are rich in water and healthy fibers that may be more filling than some other options without being very calorie dense.

One large apple contains:

• 126 calories

• 0.63 g of protein

• 0.41 g of fat

• 33.4 g of carbs

• 5.81 g of fiber

• 25.1 g of sugar

• 14.5 mg of calcium

• 259 mg of potassium

• 12.1 mg of magnesium

• 11.1 mg of vitamin C

• 65.3 mcg of beta-carotene

Grapefruit: Grapefruit is low in calories and high in nutrients, including a number of helpful antioxidants.

One cup of grapefruit contains:

• 75.6 calories

• 1.39 g of protein

• 0.25 g of fat

• 19.2 g of carbs

• 2.88 g of fiber

• 12.4 g of sugar

• 39.6 mg of calcium

• 243 mg of potassium

• 16.2 mg of magnesium

• 56.2 mg of vitamin C

• 104 mcg of vitamin A

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Dietician

Are you eating your meals right?

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Are you eating your meals right?

Eating your meals on a regular schedule will help keep your digestive system in good health. Also, the time at which you consume your food determines your metabolism. Most of us, don’t eat right or eat at odd timings. But that shouldn’t happen because it is not good for your system.

So, to help you out from the irregular pattern of eating your meals, we have summed up a list as how and at what times are ideal for your breakfast, lunch and dinner. Give a quick read and try implementing.

Breakfast:

Ideal time – 7-8 AM

Not after- 10 AM

Point to remember – Eat within 30 minutes of waking up

Lunch:

Ideal time – 12:30 – 2 PM

Not after- 4 PM

Point to remember – Ideal gap between breakfast and lunch should be 4 hours

Dinner:

Ideal time – 6-7 PM

Not after- 9 PM

Point to remember – Should eat at least 3 hours before bedtime

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