HOW TO GAIN WEIGHT FAST IN HEALTHY WAYS

Hii Everyone, Today I am sharing some tips related to weight gain in healthy way and also talk about which food is good for weight gain. Some people has made perception that Bulking up on junk foods or white foods like cake, pasteries, icecream,cookies, french fries will help you in weight gain quickly.These calorie -dense foods will definately help you to put on weight but they are low in nutrients, good fats and contain sugar which can harm our body So they should not be included in our weight gain diet plan.



  
                  

                           Most skinny women feel they can’t gain weight due to their genetic predisposition to thinness. However, nutritionists and experts believe that most skinny women don’t eat enough. So, how to gain weight fast without indulging in unhealthy food? With proper diet for weight gain for female it is possible to put on 1-2 kilos every month.
 
Here  are some easily available weight gain foods -:

Add Calories to your diet

• Include foods rich in calories such as pulses, cereals, meat, bread, rice, dry fruits and nuts.
•  Prepare your own salad dressing with healthy oils.
• Eat whole wheat pratha instead of bread toast.

include high- fat fish salmon it is a source of omega -3 fatty acids.

NUTS & SEEDS -:

How to gain weight fast? Stay away from low-calorie foods and opt for calorie-dense foods. For example, nuts provide around 200 kcal along with fibre, minerals, healthy oils and antioxidants. You can choose from healthy varieties of nuts such as peanuts, almonds, pistachios and walnuts. Snack up on healthy seeds such as flaxseeds, pumpkin and sunflower seeds to increase intake of essential fatty acids.


RICE:-


Easy to cook and digest, rice is a good source of carbohydrates that help you gain weight. Eating rice regularly means getting high amounts of carbs and calories from a single serving.

BUTTER-:
                    Since it is rich in fats, butter helps in healthy weight gain. Have your parathas with butter to gain around 1-2 kgs every month.

Potatoes:-

              Carbohydrates are an essential part of your diet when you want to gain weight. The best source of carbohydrates is potatoes. Further, they are rich in fiber, vitamins, and proteins. It is recommended to eat potatoes with their skin, as the skin is a rich source of protein. Add them to your main course or have them as a side dish to ensure healthy weight gain.


Peanut butter  -:
                       
            Peanut butter is an ideal choice from weight gain foods for people striving to put on weight. It is loaded with fats and protein, adding some healthy calories to your weight. It is also better to opt for organic Peanut butter.

Fruits:-

     When following a weight gain regime, one can eat sugar-rich fruits such as mangoes, avocados, bananas, and pineapples. Offering you essential nutrients and energy, these fruits are a must-add to your daily diet. Underweight people can now attain a healthy body by incorporating the above-mentioned food sources in your weight gain diet. They help add good calories to your everyday meal plan, keeping you away from health disorders.


Food plan-:

         High-calorie densed foods must be incorporated in the weight gain diet plan. Nuts and dry fruits such as almonds, walnuts, raisins and anjeer can also be consumed. Milk & milk products are also good for weight gain.
               Certain vegetable juices such as beetroot carrot apple, tomato carrot beetroot, carrot beetroot, carrot apple can be prescribed for weight gainers. Pulpy and high calorie fruits like Mango, chickoo, banana, custard apple, grapes are suggested in the food plan.

   Exercise :-

We don’t recommend any specific exercise for weight gainers, but weight training can be benefiacial for them
            
                       At last I am sharing healthy weight gain diet plan for male and female.

WEIGHT GAIN DIET PLAN FOR MALE AND FEMALE-:


Here’s a generic one-day weight gain diet plan, which you can start-off with!

Early morning: 1 glass water with honey + 5-6 munakkas (dry raisins) + 3-4 almonds
Breakfast: 1 cup tea / milk / coffee + poha / upma / idli / dosa / uttapam

Mid-morning: 1 fruit / 1 glass of carrot & beetroot juice / carrot + apple + beetroot

Lunch: 2 wheat rotis + vegetable + curd + rice + dal + sweet/dessert

Evening snack: 1 cup tea / milk / coffee + biscuits / roasted chana / peanuts / cheese sandwich

Dinner: 2 wheat rotis + vegetable + curd + rice + dal + sweet/dessert

NOTES- THIS DIET PLAN IS ONLY FOR THOSE PEOPLE WHO WANT TO WEIGHT GAIN
                    
             

HOW CAN WE BOOST OUR IMMUNITY ?

HOW CAN WE BOOST OUR IMMUNITY ?

In the present situation, every single person gets scared of the name of covid19. Today I am sharing some points about immunity in my blog. Researchers find that if we want to escape from this dangerous virus then we will have to boost our immunity so for this we should eat those foods which can boost our immunity and we should do also those activity which can boost our immunity and stay us fit .yoga, dance is stayed us fit and young also so we should adopt these activities.

Our immunity is not only a result of good genetics, but a lot depends on stress, nutrition, exercise, and medication. The immune system is like the defense force of the body, which protects it from external toxins, chemicals, bacteria, and viruses as well as fights back and protects us from any trouble that brews within. Even the most health conscious people fall ill. However, by fine tuning certain aspects of our lifestyle, we can strengthen the immunity and protect ourselves from premature aging and degenerative diseases.

Diet & Immunity-:

     Like most of our organs, the basic composition of immune bodies is protein. Protein can be supplied through dairy products, lean meat, fish, and pulses. Amongst dairy products, curd and yogurt have particularly been in the limelight for its ability to enhance immune function. The gut-friendly bacteria present in curds enhances 'the intestinal cells’ ability to release immunoglobulins and protect against various infections. Although our forefathers lacked the scientific knowledge, they were definitely right about having at least one source of fermented milk in each meal. Plant foods are naturally gifted with a host of immune modulating compounds.

FRUIT IT UP -:

For the immune system to work properly, it requires a whole range of antioxidant nutrients such as vitamin C, E, carotenoids, zinc, iron, copper, and selenium working in concert with each other. Although no single food contains all these nutrients, some foods are concentrated sources of these nutrients. Vitamin C, the ultimate immune booster is found in many foods other than citrus foods like chilies, guava, tomato, and melons. It increases the production of infection fighting white blood cells and cell surface coating interferon which prevents entry of virus.

HOW MUCH SHOULD WE EAT -:

You need a minimum dose of 100IU to get some protection against heart attacks. But a dosage of 400 IU is preferred to block LDL cholesterol oxidation. If you are hypertensive or if you are on anticoagulated drugs or if you have any type of bleeding problem, then you must check with your docter before taking vitamin 'E' Supplements.

NATURAL SOURCES-:

Since Vitamin E is fat soluble and primarily comes from plants it is concentrated in Vegetable oils, groundnuts, almonds, soybean, wheat germ, cashewnuts, coconut etc. It is advisable to take it in the form of a pill rather than bank on natural sources because one would have to eat two cups of peanuts daily to get the RDA (Required daily allowance) for Vitamin E. The calorie value of the diet would then become unreasonably high.

Eat curds regularly-:

The bacteria in curd boost immune functioning. Eating curds daily increases infection fighting capacity and also provides your body with valuable calcium.

Tips to preserve immunity -:

1.Increase your intake of fruits and vegetables. They contain Vitamin C necessary to boost immunity and a host of other known and unknown antioxidants which work together to prevent aging and preserve immunity.

2.Take a vitamin pills daily.

3. By feeding your cells with antioxidants you can easily slow down aging and preserve your immunity.

4.Take antioxidants like Vitamin A, selenium, chromium, zinc, Vitamin C and E daily either in the natural form or in a pill form.

5.Antioxidants prevent aginng by nutrifying radical attacks