Being overweight or obese leads to many health problems and thus, controlling your diet to reduce fat and weight can help you get your life back. However, one the other side of the spectrum, being too skinny can also be unhealthy. You could also be clinically of proper weight but might want to put on some muscle. Diets for both sides will thus vary greatly.

Diet for weight loss:

Include more of dark leafy vegetables in your diet: These vegetables are storehouses of many important nutrients, such as vitamins, proteins, fibres and antioxidants and also contain no fats.
Cereals and grains: It is important that we replace refined flour and fried food items, such as parathas or poori with whole healthy grains. Some examples of these grains are whole wheat bread, brown rice, rotis and oats.
Lean meats: Certain forms of meat, which have been prepared without too much oil and spice are good as weight loss diet ingredients. Chicken, turkey, sweet-water fish among others are good choices.
Fruits: Fruits are also a good option as they have natural sugar within them and can provide a boost of energy without requiring processed sugars. Melons, Oranges, berries, guavas are all good examples as they also help in regulating body functions.
Diets for weight gain:

Peanuts: This ingredient is a good source of protein and unsaturated fats, which will help you build muscle and put on some extra weight. If you are working out at the gym to gain muscles peanuts can provide you with the required calories and protein to put on weight.
Bananas: This fruit is not only a source of potassium, but also a source of good sugar which can easily be converted into energy within the body and can help build muscles and thus enable you to put on weight the healthy way.
Eggs: Eggs, especially egg yolk is known to be rich in protein and fats and can help you gain weight quickly. However, it is advised not to eat multiple eggs and limit its consumption to three or four eggs weekly as it can contribute to bad cholesterol within the body.
Chocolate: Some amount of chocolate in your food also helps you to put on weight although excessive consumption may lead to elevated blood sugar levels. However, chocolates in moderation and regularity will help you put on weight healthily.

Diet For Weight Loss And Weight Gain!

Snacking between meals for weight gain

If you are struggling to gain weight here is an all time unbeatable way to do so. Have a healthy snack right in the middle of two meals. However, if you do not snack at the right interval or have it too close to meal times, it would only result in a reduced appetite. Pack yourself some fruits, nuts, yogurts, or granola bars as snacks. 

Caution: try to avoid the easy but unhealthy junk food route. Fast food only adds unhealthy weight which will prove to be detrimental later in life.

If you would like to consult with me privately, please click on consult.

From lybrate: if you found this tip useful, please thank the doctor by clicking on the heart icon below. Also, spread good health by sharing this tip with your loved ones over whatsapp, facebook and other media.

The Most Powerful Way To Put On Weight - Snacking Right.

In this fast-moving world, there is no room for self. Growth of IT firms and other long-hour demanding work has led to compromises in your lifestyle - long hours in front of computer, sleeplessness, late-night sleeping, quick bites, leaving us with emotions of anger, anxiety, stress and so on. This is a major reason why people today are hypertensive.

Diseases due to Hypertension: Tension and stress are the building blocks of numerous serious ailments like cardiovascular diseases, asthma, spondylitis (back pain) and grey hair. You may also suffer from gastritis leading to ulcer.

Natural ways to treat Hypertension : Ideally, tension and stress are not diseases. If you can control these, you can control the conditions that take root because of them. Naturopathic (or alternative medicine) treatments for tension and stress are most ideal.

Here are some natural ways to treat hypertension.



Sleep well: An adult should sleep for a minimum of 7-8 hours daily. Your body cells rejuvenate while you are in a relaxed state. Many jobs demand late-night work or night shift work. However, your body is meant to sleep early at night. Instead of working late night, you can start your work early.
Eat right: Stress leads to elevated levels of sugar in your body. Try to avoid sugary content food. Your body needs balanced diet of proteins, carbohydrates, less of fats, and more of vitamins and minerals. For proteins, eat fish, eggs or white meat. For vegetarians, you can have soy, cereals and protein drinks. Diet must include milk products like yoghurt, milk, vegetables rich in minerals and vitamins and roughage (salads).
Destressing exercises: Nowadays, most of the jobs demand sitting for long hours. Physical activity is one of the ways to de-stress your body. A 45-minute walk would also help. Alternatively, yoga or tai-chi type martial art helps to de-stress. Breathing techniques involved in meditation also play a vital role.
Anger management: Develop patience. That would automatically lead to anger management at your workplace as well as at home. Be a good listener. Laughter therapy also helps as it releases many happy hormones in the body.
Supplement for stress: This has to be the last tip when you do not perform the first four. Multivitamins containing vitamin B and minerals such as magnesium are recommended. You can count on certain herbs such as Ashwaganda, Ginseng, Rhodiola and St. John's Wort.
Despite following these tips, you may still face problems because every human is different and reaction to every remedy could be different. In such cases, approach for expert advice.

Naturopathic Treatment For Tension And Stress!

If you have been that extremely skinny guy in your high school days, never getting picked for the soccer team, then it is time to fix that stubborn weight issue. Worry not, it s fairly easy, all you have to do is make changes in your diet. Diet is the primary component that can help gain weight.

Some tips you can follow and design your diet plan accordingly are mentioned below: 

Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you even start with fruits by eating an extra one every day. Ghee, oil or butter can not only help increase your weight, but it may increase weight by increasing your fat percentage in your body. Rather you can eat a proper well-nourished diet and increase your muscle mass and not only the fat accumulation in the body.

Carbohydrates are needed to gain weight but include healthier options like banana, potato, mango, whole grain, rice, etc. Instead of sugar-rich food items like chocolates and other junk food items. Carbohydrates are classified into simple and complex carbs. Reduce on your simple carbs like sugar and sweets which later on converts to fats. Complex carbs like whole grains, beans or fibre-rich vegetables and fruits can be consumed for a healthy weight gain.

Consume protein-rich food items after your workout to increase your muscle mass. And eat good fats like nuts and seeds in your diet. Eating a handful of pumpkin or flaxseeds is a good way to give your body the fat intake it needs. Though junk food items like vada pav or burgers are loaded with calories, they only increase body fat and not muscle mass. This is not the right way to go around. Every meal should comprise of carbs and protein. Post-workout nutrients and a well-balanced diet with the proper combination of carbohydrates and protein is the most important to maintain your muscle mass and weight gain process.
Sample Meal Plan -

To give you more opportunities to get the calories to gain weight, aim to eat 3 meals and 2-3 snacks a day. For breakfast, enjoy generous servings of whole grains like whole-wheat bread with beans or egg whites, paneer or Cereals and a glass of milk with nuts will be a good combination.

Mid-morning can be fruit juices, fruit milkshakes, 1-2 serving of fruit or granola bars. Lunch and dinner can be incorporated with 3-4 wholegrain chapattis with a serving of pulses, paneer, chicken or fish and a serving of vegetables with a portion of rice OR 1 bowl of khichdi which serves you with good cereal pulse combination. In between meals if you feel hungry you can have sprouts or roasted channa. Evening you can either grab a whole wheat sandwich, a whole wheat roll or a whole wheat sub.

Bedtime you can either have a glass of milk or either banana /mango/strawberry milkshake.

Right Ways To Gain Weight!

Tummy tuck also known as an abdominoplasty, a tummy tuck surgery is a form of cosmetic surgery, which is used to remove excess fat and skin from the abdomen as well as tighten the muscles in your abdominal regions. Similar to 'mommy makeovers' (a procedure applicable after pregnancy, which helps women restore their figure). 


Tummy tuck surgery is used to help patients treat that loose and sagging skin who have experienced excessive weight loss within a relatively short period of time. Although, it is usually done for cosmetic reasons, it does provide a large number of medical benefits, such as:


1. Reduction in stress urinary incontinence: Stress Urinary Incontinence is a bladder control problem that is characterized by involuntary urination because of exercises or normal bodily functions such as sneezing or coughing which might put pressure on the bladder. In some women, (SUI) can develop after a vaginal birth. The condition does not generally require a surgery. However, research has shown that in severe cases, abdominoplasty is helpful in patients who do not have a caesarean section. A slight bladder obstruction is made during the procedure using soft tissue which reduces the incontinence.


2. Better posture and improved abdominal tone: Strong muscles tend to become weak after multiple pregnancies and extreme weight loss. In these cases, diet and exercise are not enough. Abdominoplasty surgically removes excess fat and skin thereby, tightening weak muscles and flattening the abdomen. It is noticed that after the surgery, the patients develop an improved posture due to the tightened muscles supporting the spine. This helps in relieving a variety of back pains.


3. Correction of ventral hernia: Ventral Hernia is the bulging out of tissues through a defect, opening or past incisions within the wall muscles of the abdomen. In such a case, the surgeon may opt for Abdominoplasty to support the abdominal wall and prevent recurrences.


Medical Benefits of Tummy Tuck Surgery 

Summer vacations can make you very lazy and it becomes difficult for you to indulge in physical activities because of the hot and sweaty weather. However, here are a few ways in which, you can avoid weight gain during the season:

Never Arrive Hungry: Eating before hand can help you stay away from different kinds of temptations as you go to a celebratory event or a gathering. This way you do not end up eating a lot of junk food.
Redirect Your Attention: Many people overlook that there is a whole other world to an event or a party than the food. Try not to look at the gathering as only a feast occasion.
Pace Yourself: In case that you pack in as much as you can in thirty minutes, you bite faster. Biting slowly will fill you up easily and this way you do not consume too much.
Number Your food items: At the point when there are food items that you can count as you eat them, put a toothpick in your pocket for every bite you take. Set the farthest point for a number of toothpicks you can collect.
Outmanoeuvre the buffet: At the point when food is served in buffet-style, use a small plate and do not stack your food. Restrict your servings to a small amount. 
Restrain Alcohol: Abstain from drinking an excessive amount of liquor at parties. It is not just about calories but rather about control. In case that alcohol does tempt you, try to drink some water and then ask yourself if you still need that drink. Most of the times, it is because of lack of water that you feel the urge to drink other beverages.
Be Choosy About Sweets: With regards to sweet, be extremely particular. Confine your desires to little servings and only to what is exceptionally tempting to you. In case that you know you are the type who cannot stop at one chomp, it could be very unhealthy for you. Try to tell someone else about it and let them help you.
Present to Your Own Treats: Whether you are heading off to a gathering or an office potluck, think about bringing as a low-calorie treat that you know you will appreciate. Bringing your own pastry will make other options less enticing.
Confine "Tastes" While Cooking: In case that you do a great deal of cooking during the occasions, get serious about every one of those "tastes." People lose their cravings when they have been cooking than they have been eating the entire time.
Walk It Off: Other than consuming some additional calories, this will make tracks in an opposite direction from the food for a while. Get people off the chair and move. Go out for a stroll as a family before or after the dinner.

10 Tips To Avoid Weight Gain During Summers!

Don't wait any longer, manage your Underweight online with a Lybrate doctor today

Consult for Underweight - Online and Easy!

FilterClear All

COMMON SPECIALITIES

COMMON ISSUES