Avoid 'light' or 'low-calorie' versions of food and go for the full-fat or traditional options. Prepare hot oatmeal or other cereal with milk, not water. Consult a dietitian or nutritionist to make a diet plan that will help you gain weight in a healthy way with the food you enjoy.
A carefully planned diet high on certain nutrients is essential for warding off illnesses and promoting strength and fitness.
Nutrients are classified into two categories-
Macronutrients: you need lots of these nutrients and they should form the large chunk of your meals
Micronutrients: you need them in smaller quantities but you have to be sure that you are not missing out on them
A list of Macronutrients your body needs-
Carbohydrates are the fuel that keeps your body working. Their basic function is to provide you with the energy to perform your everyday actions. It is instrumental to your brain health as well because this organ requires a huge supply of energy. Good carbohydrates improve digestion and reduce the likelihood of heart diseases.
Sources of carbohydrates-
Proteins are the building blocks of every cell. Every substance in your body, from tissues, muscles, organs, hormones, antibodies require proteins to perform at the peak of their capacity. It is essential for the maintenance of your entire body.
Sources of proteins-
Seeds and nuts
Legumes and beans
Health maniacs may shy away from fats, but your body cannot do without this nutrient. Fats give shape to cells. Without fats, your body will not be able to utilize certain other nutrients such as vitamins and antioxidants. Your nervous system, heart and brain all rely on healthy fats. Fats can also fight off inflammation of the body.
Sources of healthy fats-
Fish with Omega 3 fatty acids such as mackerel, herring
Micronutrients that your body needs-
The benefits of vitamins are innumerable. They are responsible for promoting the health of your eyes, bones and skin. They reduce chances of certain kinds of cancer such as prostate, breast and lung cancers. Vitamins bolster your immunity and improve your heart function. There are 13 types of vitamins and you need every one of them.
Sources of Vitamins-
Your bones and teeth are made of calcium and to maintain their strength and density, you have to consume plenty of calcium. Children too need this nutrient to ensure they grow up with healthy bones. Sufficient doses of calcium can ward off bone-related ailments such as osteoporosis.
Sources of calcium-
Nuts and seeds
A few other minerals
Like vitamins, minerals too contribute to the healthy and efficient running of all the functions of your body. Iron helps in supplying oxygen to every part of your body. Potassium keeps your nervous system healthy. Zinc boosts your immune system. Phosphorus keeps your bones strong.
So make sure that your diet is wholesome so that you get the required amounts of these nutrients.
Who doesn't want a flat stomach? Six pack are the ultimate goal for fitness freaks and fashionistas alike. If only, they were easy to achieve! While most people focus only on exercises to build a six pack, it is impossible to achieve without complementing your exercise plan with a diet plan. Whether you eat three meals a day or six smaller meals a day, here are a few diet hacks to help you get those abs faster.
1. If it comes out of a box, stay away - Cut back on all processed food. Bread, refined sugar, alcohol, processed meats etc should all be replaced with fresh healthy options. If you must have bread, look for multigrain loaves and if you can't drink unsweetened tea, try honey instead of sugar.
2. Mix your carbs - Carbs are often misunderstood. Having a completely carb free diet is not good for the body, but you should control your carb intake. Plan your weekly diet in such a way that your carbohydrate intake is cycled by alternating between high, moderate and low carbohydrate diet days. It will also help to plan your carb intake around your workout so that the energy produced is used to fuel your exercise.
3. Eat before going out - Parties are not ideal when you're trying to build abs. It is extremely difficult to refuse the bite sized portions of delicious looking yet unhealthy food that surrounds you. Eating a protein rich meal before heading out will make your stomach full and make it easier to control your indulgences.
4. Eat slowly - Along with what you eat, the speed at which you eat is also important. Chewing your food not only burns calories but also gives the brain the illusion that you have been eating for long and your stomach is full. Thus the slower you eat, the less you will eat.
5. Drink water before a meal - Drinking a minimum of 8-10 glasses of water is a must for every diet. Instead of drinking water after a meal, drink a full glass before eating. This fills up your stomach and makes you feel satiated faster.
6. Pre plan - Carrying your lunch to office is a sure shot way of reducing your calorie intake as compared to eating fast food or grabbing something from the office canteen. Keeping a couple of nuts and protein bars handy can also prevent unhealthy snacking.
7. Don't shop hungry - If you're in a supermarket and faced with a choice between protein bars and ice cream, it is easier to go for ice cream than protein bar. For this reason, never shop on an empty stomach.
It is a popular belief that summers are better for exercise routines and therefore more walking and running can happen. Not just that, the basic metabolic rate is believed to go higher as foods are burned faster and more effectively. However, there is a need to watch what you eat and how much you exercise needs to be watched cautiously, whatever the season.
With summer comes the time for picnics and holidays, which means more eating out a lot more, barbeque nights, and more travelling. It is very important to watch not just calories, but also the healthy quotient of the foods.
1. Cooling Foods: Well, the ice-creams and smoothies may provide a cooling effect, but are not totally cool. The soaring temperatures increase the urge to indulge in smoothies and ice-creams. While it is okay to indulge in them maybe once in a week, ordering an ice-cream or a smoothie on a daily basis is to be avoided. Opt for low-calorie, no-fat smoothies, or frozen desserts. The omnipresent tender coconuts and plain fruit juices are other options. The tender coconut is the best option as it is naturally protected and is packed with nutrition.
2. Barbecue nights: While the summer allows you to enjoy a barbeque party in your garden or the terrace, watch what actually gets barbequed and eaten. Grilling is considered one of the healthiest cooking methods, but the side dishes do the most harm. The cheesy dressings and salads take away the benefits of eating grilled foods. While calories are one thing to watch for, hygiene is another thing. With summer setting in, the number of food-borne diseases also increases.
3. Picnic foods: Summer holidays bring in time for picnics and outings. Whether you have a beach in your neighbourhood or a hilltop just a couple of hours drive away, it is common to see families heading out for picnics with packed foodstuff. The food per se may not be as harmful as the chips, fries and other accompaniments that go with it. Add to it the urge to include ice-creams while on the go, they could push your calories straight upwards. And whether you are headed to the beach or the hilltop, the combination of the cool weather and the hot summer puts you at a higher risk for food poisoning. Make sure you eat fully cooked food and not pick from any joint on the way.
4. Beer: There can be nothing more inviting than a mug of chilled beer for the adults during summer. However, do not forget to pay attention to the calories that get added through it. Be mindful of this fact. We are not saying you should quit, but you definitely need to watch the number of calories that you are gulping down from the mug.
There are many other tips to watch for in your diet during summer, however, these are major dangers.
Nowadays, people just don't feel like cooking at home. Ordering takeout is the way to go today. It has become a regular part of your diet. But it is extremely detrimental to your health. You may lick your fingers and savour the moment after that lip-smacking bucket of fried chicken, or the burger you just polished off, but in the long run, a whole lot of health problems are going to follow suit.
1. Restaurant food is extremely fattening and can raise your cholesterol levels sky high. Obesity is now a major modern health problem, with it affecting children from young ages. In adults, it increases the risk of Type 2 diabetes. To our brain, this food is often very rewarding, and we tend to overeat as a result.
2. The meat in your burger is so laden with artificial chemicals, that it is hardly nutritive. It is essentially scrap meat that is fattened up and flavoured to suit your taste buds. It contains high amounts of ammonia, a chemical that is found in your bathroom cleaning liquid and that is hardly fit for human consumption.
3. It is extremely addictive, where the more frequently you eat it, the more you crave it until you lose all self-control. If you eat restaurant food more than once a week, you have fallen prey to the most common trend of today.
4. Restaurant chains are nowadays trying to lure customers with healthier options like salads or soups, but they're hardly healthy and are instead full of preservatives
5. The desserts and sodas that you love are full of artificial sweeteners and high fructose corn syrup. Sugar is hardly nutritious and only adds to energy levels, which when not burnt off lead to all the oodles of fat in your belly. It can also increase your resistance to insulin.
6. A lot of the ingredients in restaurant food are processed foods that contain artificial chemicals like colourants, preservatives, artificial flavours and texturants. Its harmful nature can never be stressed upon enough.
7. Eating refined flour on a regular basis is a big no-no. Its carbohydrates are difficult for the digestive tract to break down, once again leading it to be accumulated. Don't get mislead by promises of 'whole grain' items; for even they are whole grain, they are broken down to finer flour that hardly retains its nutritive value.
No wonder it's called 'junk food', it only brings harm to your body. Make a conscious effort to replace it with real, fresh food that actually contains nutrients and not artificial chemicals.