Dr. Hardeep Kaur Saluja

In this new age 'Weight Gain' is the most dreaded phrase when people left and right are obsessed with losing weight by any and every means possible, to look good and achieve an attractive personality.

Let me start with a ridiculous point, weight is NOT equal to fat (a misconception I've observed in my patients). A human's body weight consists of his/her ENTIRE body weight, including weight of internal organs like heart brain etc, bones, water content and MUSCLES

In this series of sections on Weight gain - We will Focus on Food and Healthy Diet to complement Muscle Building.

Eating nutrition-rich food increases the protein intake which not only improves the immune system but also helps in fast recovery from illness.

Here are some foods that you can include in your diet to increase the nutrition content and gain muscles.

We all have heard that nonvegetarian food is a great source of protein. That, while true, is half information. as a majority of Indians are vegetarians, I would like to share vegetarian foods which are as good protein sources as non-vegetarian food

• Paneer - Its full of protein and good carbs. Paneer contains high amounts of casein that builds muscle mass while providing your body with its daily intake of protein. It also contains high amounts of calcium that helps you build stronger bones.
• Peanut butter - Just two spoons of the butter can have you set you for the day with 8gms of protein that keeps muscle breakdown at bay.
• Almonds - They contain more protein than an egg and are also a great source of Vitamin B2 that produces oxygen-based energy in the body and Vitamin E that ensures supple skin.
• Soy milk - This is a good source of protein for those who suffer from lactose intolerance or dislike dairy milk. A glass of soy milk contains 6 to 10 gms of protein which is enough to give you a protein boost and jump start your day.
• Kidney beans - A single helping of kidney beans has 13 to15 grams of protein and is a great replacement for meat since it can provide ample protein to the body that promotes healthy skin and hair.
• Quinoa - 8g per 1 cup (cooked) Pronounced KEEN-WAH, this wonder grain is not only high in protein but also low in cholesterol and a good source of iron and fiber.
• Pumpkin Seeds - 7g per 1 oz. Also known as pepitas, pumpkin seeds are a great grab-and-go snack or topping for salads and soups.
• Dried Beans - 12g per 1 cup (black beans).Dried black beans, kidney beans, lentils, chickpeas, and pinto beans are all delicious choices for low-fat, fiber-filled protein. Using dried beans allows you to control the sodium and additives that go into the dish.
• Greek Yogurt - 15g per 6-oz container. Greek yogurt packs as much as double the protein as regular yogurt. It's also thick, filling, tart, and less sweet than some regular varieties, all while staying in the low-calorie range.

Scientists have concluded that sugar stimulates the exact same centers of the brain, which derive pleasure out of heroin or cocaine. For those who are addicted to sugar, getting off it leads to intense cravings and withdrawal symptoms. If you have an uncontrollable urge to devour something sweet, you probably have sugar addiction too. Sugar is known to release dopamine and opioids, which not only makes it addictive, but makes it extremely difficult for you to overcome the withdrawal symptoms. 

Mentioned below are 5 signs to figure out if you are addicted to sugar: 

1. Despite being full or not hungry, you consume certain foods due to cravings
2. You worry about consuming certain foods and cutting down on them 
3. You overeat and then feel fatigued or sluggish 
4. Despite negative consequences that affect your health and cause social problems, you continue eating or overeating certain foods
5. You try to eliminate any negative emotion by consuming the foods you crave and experience pleasure. 

If you suffer from the aforementioned problems, you should seriously consider sugar detox or food rehab. Sugar and foods containing high levels of sugar causes behavioral changes, nutrient deficiency or imbalance, impairs your body and immunity system leading to an increased risk of illnesses and diseases. Sugar is also known to feed cancer cells and obesity. Fungi, which are living organisms, thrive on sugar and feed on it to reproduce and function properly leading to most infections. However, it is never too late to break your sugar habit. 

Mentioned below are 5 ways to fight your sugar addiction:

1. Substitute sweets with whole foods
2. Ditch artificial sweeteners 
3. Clean your house
4. Create a backup plan 
5. Manage your magnesium levels 

Although, sugar withdrawal symptoms vary from individual to individual, they usually last for about 3 to 4 weeks. Withdrawing from sugar can be extremely difficult and causes the following symptoms in you, which will sorely tempt you into giving in to your cravings: 

1. Feeling lightheaded
2. Craving for sugar 
3. Binge eating 
4. Anxiety 
5. Depression 
6. Headaches
7. Irritability and moodiness
8. Fatigue and tiredness
9. Muscular aches
10. Flu symptoms