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Pukka Health

  4.5  (67 ratings)

Dietitian/Nutritionist Clinic

F - 53, 2nd Floor, Suncity, Sector - 54 gurgaon
1 Doctor · ₹100 · 2 Reviews
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Pukka Health   4.5  (67 ratings) Dietitian/Nutritionist Clinic F - 53, 2nd Floor, Suncity, Sector - 54 gurgaon
1 Doctor · ₹100 · 2 Reviews
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It is important to us that you feel comfortable while visiting our office. To achieve this goal, we have staffed our office with caring people who will answer your questions and help you ......more
It is important to us that you feel comfortable while visiting our office. To achieve this goal, we have staffed our office with caring people who will answer your questions and help you understand your treatments.
More about Pukka Health
Pukka Health is known for housing experienced Dietitian/Nutritionists. Dt. Himanshu Bagga, a well-reputed Dietitian/Nutritionist, practices in gurgaon. Visit this medical health centre for Dietitian/Nutritionists recommended by 56 patients.

Timings

MON-SUN
07:00 AM - 11:00 PM

Location

F - 53, 2nd Floor, Suncity, Sector - 54
gurgaon, Haryana - 122002
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Benefits of Fat loss over weight loss
Weight Loss vs Fat Loss

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Dt. Himanshu Bagga

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist
90%  (67 ratings)
3 Years experience
100 at clinic
₹250 online
Available today
07:00 AM - 11:00 PM
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"Well-reasoned" 1 review "Practical" 1 review "knowledgeable" 5 reviews "Sensible" 1 review "Caring" 1 review "Very helpful" 10 reviews "Saved my life" 1 review "Inspiring" 1 review

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Best and Worst Foods for Your Hair!

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
Best and Worst Foods for Your Hair!

In order to get healthy hair, it is necessary that the hair are nourished with enough amount of healthy nutrients. While there are a lot of good solutions that could be directly applied on the hair to get healthy and shining hair, food also plays a vital role in making the sure that the overall health of the hair is maintained.

Here is a list of 20 best and worst foods that can enable a person to maintain healthy hair:

  1. Salmon: Vitamin D and protein are the best ingredients for a healthy scalp and hair. The Omega-3 fatty acid found in salmon keeps the scalp hydrated and accounts for a healthy shining hair.
  2. Beef: Beef is a rich source of zinc, protein, iron, vitamin B and numerous other minerals. All these ingredients help in maintain a good and healthy hair.
  3. Prunes: Prunes may not helps with bowel movement, but are a great dietary source for improving hair texture. They also prevent hair discoloration, thinning and loss of hair.
  4. Green tea: Green contains polyphenols that help in keeping the scalp healthy. Daily intake of green tea can improve the overall health of the hair. Applying green tea on the scalp also helps to get rid of dandruff.
  5. Carrots: Due to their rich vitamin A content, carrots maintain as an even flow of sebum that keeps the scalp moisturised. A healthy scalp translates into healthy hair.
  6. Eggs: Egg contains vitamin B and biotin. These are vital components as far as the health of scalp is concerned. Biotin makes the hair shiny and improves the overall health of the hair.
  7. Leafy vegetables: Green vegetables such as lettuce, spinach and broccoli are some of the best sources of vitamin C and vitamin A. They help in sebum formation and moisturise the scalp.
  8. Brown rice: Brown rice has fibre, protein, and vitamin. Studies have shown that regular intake of this kind of rice can keep the scalp healthy.
  9. Oysters: Oysters are a good source of zinc that helps in the production of a hormone known as androgen. The latter can address hair problems such as dandruff and hair fall.
  10. Walnut: Walnuts have multiple health benefits. Due to their rich content of vitamin E, copper, biotin, and omega 3 fatty acid, they can quickly address the problem of hair loss and improve hair texture.
  11. Cottage cheese: Cottage cheese has low-fat content and is a great source of protein and calcium. It can improve dull hair in a short span of time.
  12. Green peas: Green peas contain iron, vitamin, zinc, copper, iron and such other important ingredients. They maintain the health of the scalp and the hair for a long term.
  13. Lentils: lentils can be consumed 2-3 times in a week for an even flow of oxygen in the scalp. The folic acid present in the lentils also ensures quick hair growth.
  14. Bell peppers: Bell peppers are a very good source of vitamin C. They ensure even flow of oxygen to the hair follicles ensuring hair growth and preventing hair damage.

Worst foods for healthy hair:

  1. Swordfish: Swordfish possesses a high level of mercury and is considered to be extremely harmful to the health of scalp resulting into hair loss and hair fall.
  2. Diet soda: Diet soda contains sweeteners that have aspartame as a component which is responsible for dull hair and loss of shine and texture of hair.
  3. Sugar: Sugar hinders the absorption of protein in the body. It is especially harmful to the hair follicle which needs protein for its general health. It should be avoided as much as one can in order to ensure healthy hair.
  4. Alcohol: Alcohol has multiple disadvantages. It dehydrates the scalp; hinder moisturising slows down the rate of zinc absorption in the body. It is one of the major causes for the loss of hair.
  5. Fast Food: Fast food contains processed fat and excessive fat. This can clog the hair follicles and results in hair loss.
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7 Foods that Boost Your Memory!

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
7 Foods that Boost Your Memory!

Eating healthy is very helpful for your mental and also your physical well-being. The mind requires nutrients just like your heart, muscles and lungs do. These can be derived from the following ingredients.

  1. Berries: Berries, particularly dark ones, such as cherries, blackberries and blueberries, are a great source of anthocyanins and different flavonoids that can boost your memory. Try to consume these in small portions at least twice a day. You can enjoy a handful in the form of snacks, add them in your cereal or bake them into a dessert like muffins or pancakes. Fresh, frozen or dried berries and cherries can reap you a lot of benefits other than memory boost as well.
  2. Avocados: Avocados are green powerhouse and are stuffed with mono-saturated fats containing both vitamin K and folate. Avocados prevent blood clots in the brain, protect you against strokes and enhance the cognitive capacity of the brain, both in terms of memory as well as concentration.
  3. Broccoli: Broccoli contains large amounts of vitamin K and choline. It tends to help keep your memory sharp. It is also filled with vitamin C where just one glass provides you with 150% of your recommended every day consumption.
  4. Coconut oil: Coconut oil fills in as a naturally calming, anti-inflammatory agent. It stiffens the cells in charge of inflammation and aggravation. It can help with memory loss as you age and will kill awful microscopic organisms that are present in your gut.
  5. Salmon: Salmon is a well-known ingredient amongst the most nutritious and healthy food items recommended for the brain. It is highly rich in Omega-3 unsaturated fats and keeps the brain running, gets rid of brain fog and improves memory.
  6. Pumpkin seeds: Highly rich in zinc than most seeds, pumpkin seeds supply this highly valuable mineral which is very important for improving memory and thinking abilities. These little seeds are also loaded with stress-busting magnesium, B vitamins and tryptophan that is a precursor to the good mood substance called serotonin.
  7. Walnuts: Walnuts are very well known for a positive impact on the heart's health. Walnuts may likewise enhance the working memory and boost it further. One can take them as a snack at any point in the day, be it to fulfill late morning hunger or add them to cereal or serving of mixed vegetables for crunch. You can also blend them into a vegetable panfry for additional protein.

Different kinds of food products have different effects on the body as well as the brain. To have a healthy body, one definitely needs to have a sound and healthy mind. Eating junk food blocks certain functions of the brain over the years whereas, a healthy diet may help in keeping you physically, mentally and psychologically healthy. If you wish to discuss about any specific problem, you can consult a doctor.

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Weight Loss vs Fat Loss

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
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Benefits of Fat loss over weight loss

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Diet Tips To Keep Your Bones Healthy

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
Diet Tips To Keep Your Bones Healthy

A healthy diet is not only important for that toned waistline, but it also keeps your bones healthy. Two of the most important nutrients needed for healthy bones are Calcium and Vitamin D. Calcium helps in strengthening your bones while Vitamin D facilitates calcium absorption in the body. If the bones are not healthy, it can lead to bone disorders such as osteoporosis and rickets.

If you want to keep your bones fighting strong and healthy, here are some diet tips that you can follow:

  1. Consume Yoghurt: A very good breakfast option, Yoghurt contains 30% of calcium and 20% of Vitamin D as per RDA (Recommended Dietary Allowance), both being vital for healthy bones. It also contains little in terms of calories so that you don’t have to lose sleep over your waistline.

  2. Milk: If you think milk is just for kids, think again. Milk is one of the best sources of protein and calcium; infact it contains 30% of calcium as per RDA. So yes! Drop all inhibitions and drink that glass of warm milk to keep your bones healthy.

  3. Cheese: Another milk-based product, cheese is also rich in protein and calcium. You need to make sure that the cheese you consume is the fat-free version in order to restrict calorie intake.

  4. Sardines: If you are planning on getting a fish sandwich for lunch, then you are on the right track. Sardines are not only rich in Omega-3 Fatty acids, but they also contain calcium and Vitamin D is high amounts.

  5. Eggs: Don’t fear the egg yolk. Not so fast now! Egg yolk contains Vitamin D, an essential nutrient that facilitates calcium absorption in the body. Eggs are also one of the best super-foods as they are a powerhouse of various nutrients.

  6. Spinach: Remember Popeye, the cartoon sailor whose muscular frame was attributed to spinach. Now let’s get down to the facts. Spinach contains calcium, fibre and iron – all very essential for your body. Consuming spinach regularly is one ‘go green’ way to keep your bones healthy. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist and ask a free question.

5536 people found this helpful

Can Walking While Eating Can Lead to Weight Gain?

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
Can Walking While Eating Can Lead to Weight Gain?

Some new studies have shown that eating while you are walking can cause weight gain. The findings have said that while walking you tend to consume more food than when you are stagnant. However, not only walking but also while conversing with others or watching television increases your urge to consume more food.

The reasons for which you may consume more food while walking are:

  1. If you sometimes eat on the go then you can consume more food later in the day. Because while eating we did not concentrate how much of amount we consumed.
  2. One more reason of consuming much food can be that walking is one powerful distraction. As you do not completely concentrate on your food it falls into mindless eating.
  3. Concentrating on your food is a significant part of enjoying your food and managing weight gain.
  4. When you sit down and eat, you tend to focus on how much food you are taking in one bite, and chew properly. Nevertheless, when walking and eating none of these happens.
  5. When you walk and eat, you do not pay attention to what you are eating. While on the go you just grab whatever food satiates your hunger and this leads to weight gain later.

There are also some simple steps to avoid over eating. They are:

  1. Sit on a table and eat slowly.
  2. Chew your food properly.
  3. You should stop eating when you first start feeling that you are full.
  4. Try to eat as many vegetables as you can and try to avoid junk foods.

Weight gain and obesity is also associated with our mind. When we start consuming food, our brain takes at least 20 minutes to connect to our stomach. So, eating slowly is a much needed for avoiding weight gain.

4799 people found this helpful

My bmi is less than 17. Doctor can I take apetamin for gaining weight. I feel sometimes very depressed.

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
My bmi is less than 17. Doctor can I take apetamin for gaining weight. I feel sometimes very depressed.
Hi lybrate-user, I hope you're dong fine. If doctor has prescribed you apetamin he certainly knows what he's doing. But to gain weight you need to eat properly and grow your appetite. Im curious to know what are your thyroid levels and free and total testosterone are like? Because at the age of 20 you should be happy and cheerful. Please get a health check up done (Including Free & Total Testosterone, Cortisol, TSH, T3 & T4) You might be suffering from hyperthyroidism which can lead to fatigue, depression, weight loss and unable to weight gain, eating whatever you feel like but still not able to gain weight, appetite loss. There can be also another reasons like your lifestyle, stress issues, sleep etc. The key factor to gain weight and overcome depression is to exercises which will release GH, Testosterone and Dopamine (These hormones are responsible for muscle gain not just weight gain, overcome depression, makes you feel euphoric and happy, boost up your confidence level etc) with this you need to be particular about your diet and eat smartly not alot of food. Anyone can google what to eat and what not to eat but only few dietitian knows how to optimize hormones to give someone a healthy life. If you're serious about transforming yourself and want to over come depression, you can connect with me and Ill be glad to assist you.
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My energy gets drained very quickly. I have been admitted twice in 10 days. Please suggest a good diet and ways in which I can feel more energetic.

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
Hi lybrate-user, Please get a blood test done so that we can know better about whats going inside your body. Also it can be adrenal fatigue or low levels of vitamin B12. Eat plenty of carb rich food like rice, sweet potatoes, legumes. Protein sources like eggs, chicken, fish. If you're looking for specific plans ill be glad to assist you and take your energy levels through the roof. Connect with us and lets make your body healthy. Thanks & Regards, Himanshu Pukka Health Dietitian, Nutritionist & Sports Nutritionist.
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Is there any problem if give ashwashila tablet of patanjali which is blend of ashwagandha and shilajit to my wife just for energy and general fitness is there any problem and can I also take this tablet.

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
Is there any problem if give ashwashila tablet of patanjali which is blend of ashwagandha and shilajit to my wife jus...
HI lybrate-user, You can give those supplements and take it yourself too without any problem. It has alot of health benefits but remember do not go overboard on it. Take the advised capsules only.
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My father is 61 year old. He is a diabetic patient. From last 1 week he has been suffering from fever and cough. Yesterday we done his typhoidot igm, HBA1C. Typhoid is positive and HBA1C is in normal range. Doctor advice us to do the chest xray and ultrasound of stomach. The main problem is he doesn't eat anything. What should we give him to eat?

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
My father is 61 year old. He is a diabetic patient. From last 1 week he has been suffering from fever and cough. Yest...
Hi, I wish your father a speedy recovery first of all. Its the hormonal response through which he doesn't feel like to eat. My suggestion would be give him the food which he used to like in his childhood and he likes now. Talking about diabetes, if its type 1 you need to make sure he's eating proper dinner and breakfast like scrambled eggs with 1 multigrain chappati etc and for breakfast ragi dosa with coconut chutney etc. Also educate him that if he doesn't eat he will not recover fast. For recovery make sure he takes all his vitamins and eat food like eggs, chicken, fish, tofu, soya, paneer, sweet potatoes, black beans, quinoa, oats, olive oil, desi ghee etc. Please make sure you take care of these things as the person who's suffering never takes care of himself so you should be the one who should be looking after it. There are many plans for a diabetic person and for a speedy recovery, if you need any assistance do not hesitate to get in touch with and ill be glad to assist you.
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What are the advantages and disadvantages of eating two eggs in morning and two eggs in evening. Is there any advantage by eating bread with fried on pan with mirchi with ghee r butter.

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
What are the advantages and disadvantages of eating two eggs in morning and two eggs in evening. Is there any advanta...
Hi lybrate-user, I hope you're doing good. Eggs are one of the super foods and there's no disadvantages if you're eating at whatever time. Just make sure your albumin levels are in check and you can tolerate eggs well! Now coming to eating bread, my advice is to avoid bread with eggs but if it fit your macros you can eat along with it. Ghee and butter are good source of fats and you should not be afraid of it but eating eggs with bread + using ghee or butter along with it can cause problem if you exceed your FAT MACROS but if it fits within it you're good to go. Also these 3 things depend on whats your total fat, protein and carb intake is required by your body. So you're good to go. All the best!
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Is it safe to intake 5gms of creatine everyday? In that case, if it cause any side effects what I need to do to recover that? Does it really have any side effect if I fail to consume adequate amount of water?

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
Is it safe to intake 5gms of creatine everyday? In that case, if it cause any side effects what I need to do to recov...
Hi lybrate-user, I hope you're doing good. If you're talking about Creatine monohydrate the basic dosage is 5gms and can go upto 20-25gms depending upon an individual. If you're kidney filtration is working fine and you're drinking optimum water you're good to go. There are no side effects of creatine, this has been proven and scientifically researched so you do not have to worry about but if you're sensitive to it you might get abdominal cramps and diarrhea so if this persist I recommend you to go for Creatine HCL OR Kre Alkalyn Creatine. Also there's as such no side effects even if you miss the daily water intake but I recommend you to drink it. For any further help you can connect with me and Ill be glad to assist you. Thanks & Regards
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I am not a professional bodybuilder but doing workout daily ,Dose 5gm creatine is safe for me?

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
I am not a professional bodybuilder but doing workout daily ,Dose 5gm creatine is safe for me?
Hi lybrate-user, Absolutely. Creatine is the safest supplement among all available over the shelf. It has been proven scientifically. Just make sure you're drinking enough of water. Thanks & Regards,
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I am suffering from diabetes at the age of 15 years now I am 22 am using insulin every day what is the solution.

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
I am suffering from diabetes at the age of 15 years now I am 22 am using insulin every day what is the solution.
Hi lybrate-user, I hope you're doing. Diabetes is a lifestyle or genetic disease which can lead to several problems if not taken care of. Can I know which type of diabetes you have? Is it Type 1 (INSULIN DEPENDENT - FREQUENT INJECTION) OR TYPE 2 (ORAL MEDICATIONS? Now talking about lifestyle, you need to very careful about what you're putting inside your body. Our body is like a temple, if you take care of it religiously it will give you back positive feedbacks. Think like this. Now I can assure you if you've Type 2 diabetes it can be reversed following a change in your lifestyle in terms of DIET, SLEEP PATTERNS AND EXERCISES. Diet Key Points - 1) Try to eliminate simple carbs like bread, potatoes, pasta etc. 2) Replace carbs with good fats like avocado, macadamia oil, olive oil, desi ghee, eggs, cottage cheese etc. 3) Try to eat moderate amount of protein as it gives you a feeling of satiety and does not have much impact on blood sugar levels. For ex. Eggs, Chicken breast, Cottage cheese, Tofu etc. 4) Try to drink more water and keep yourself hydrated. Every individual needs are different and hence a whole diet plan needs to be customized according to one's lifestyle, blood reports and eating habbits to make sure they stay on the track without any hassle. For any more information or plans regarding diabetes you can connect with me and Ill be glad to help you. Thanks & Regards,
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Sir! My both hands are too thin and they have less muscle. I can not hold bike and ride. Even I can not carry more than 15 kg weight. When I carry heavy weight that can not work for 10 minutes. I have not done physical work since childhood. Is this symptom of muscular dystrophy? Some times, my hand trembles when I carry a cup of tea. Is this symptom of muscular atrophy? Please help me sir!

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
Sir! My both hands are too thin and they have less muscle. I can not hold bike and ride. Even I can not carry more th...
Hi lybrate-user, I hope you're doing good. Looking at above what you have described this case is all about strength and lean tissue mass in your body and also maybe your hormones too. You need to seriously consider a dietitian and a health coach for the improvement of your body composition. But I will not give you any bro science advice before you need to get a blood test done to be sure about whats the cause of the problem, I can not comment anything before that. It can many reasons like Parkinson disease or it can be just a problem of strength and muscles. For any further queries you can connect with me and ill be glad to assist you.
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Dr. Sahab kon see wine pini chahiye aur kitani matra me aur kon kon se fayade honge please hindi bhasha me bataye.

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
Dr. Sahab kon see wine pini chahiye aur kitani matra me aur kon kon se fayade honge please hindi bhasha me bataye.
Hi lybrate-user, Wine health ke liye achi hain lekin zyada nuksaan dayak bhi ho sakti hai. Wine ke andar jo Resveratrol karke ek anti oxidant hota hai jo aapki health ko acha karta hain. Daily ka ek glass kaafi hai lekin dhyaan rahe jitni matra humme resveratrol ki chaiye hoti hai woh humme ek glass wine se nai milti. Lekin wine haani karak nai hai aur aap isse le sakte hai roze ek wine glass mai jo ki 250-300 ml ka hota hain.
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I am 18 year old. I am going to cabin crew. I am practicing for it. I quiet lean I want pull up some weight. .can you please suggest me some steps to increase my weight. And what food should I have..

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
I am 18 year old. I am going to cabin crew. I am practicing for it. I quiet lean I want pull up some weight. .can you...
Hi lybrate-user, I hope you're doing good. If you're looking to pound some weight (I would rather use the term muscles) you need to increase your calories gradually and start eating a Mixed combination of carbs + proteins and moderate amount of fats everyday. You need to train for hypertrophy as well. Skip cardio and lift weights. You'll be good to go. For better understanding at this you can connect with me and Il be glad to assist you.
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Am age 20 can I drink beer to increase my weight and body I want to become about 65 kgs just I was now only 48 kgs only.

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
Am age 20 can I drink beer to increase my weight and body
I want to become about 65 kgs just I was now only 48 kgs only.
Hi lybrate-user, I hope you're doing good. You can drink beer to gain weight but remember the key to gain healthy weight is to get in calorie surplus by eating adequate amount of food. Beer contains Maltodextrin, Barley, water, hops and yeast. There's nothing wrong to drink it but excess of everything can be very dangerous. Moderation is fine. Look out for good real solid food to gain muscle mass rather than just weight. Improve your body composition by eating more protein, adequate carbs and fats. This can be done successfully under the guidance of a good dietitian or a health coach. For any further queries you can reach me through Lybrate.
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Hi, my height is 5'8 qnd weight 59 kgs but my hands are thin from elbow to palm same what thin how to increase its size and my weight too?

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
Hi, my height is 5'8 qnd weight 59 kgs but my hands are thin from elbow to palm same what thin how to increase its si...
Hi lybrate-user, If your forearm size lacks muscle mass you need to do wrist curls pronated grip and wrist curls supinated grip. These will contract and bring hypertrophy to your muscles. Aim for atleast 10-15 repetitions to 3-4 sets everyday. Tip: Take a Cosco ball, squeeze it and hold it for 10 seconds and release it. Do it 10 times, take a 30 sec rest and then do it again for 4 times. With time your forearms muscles will start to grow! Also make sure you're eating adequate Carbohydrates, Proteins and Fats for optimum growth. Thanks.
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I am a overflow incontinence patient and I am going to gym and doing weight training and I want to build muscle I can intake muscleblaze weight gainer please tell me.

Dietitian,Nutritionist & Health Management, Sports Nutritionist, Health Coach
Dietitian/Nutritionist, Gurgaon
I am a overflow incontinence patient and I am going to gym and doing weight training and I want to build muscle I can...
Hi lybrate-user Ayaz, First of all taking weight gainers won't help you if your diet is not in place! Mass gainers or weight gainers are full of sugar and can lead several problems (Due to toxicity)! Start eating rice, chapati, quinoa, oats, sweet potatoes, potatoes with adequate protein required for your body and you'll start gaining within a week! Thanks.
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