In everyone life have always one major problems. How to lose weight or second how to increase body weight and how to become fat.
In india approximately one third people are opposite problem face of being too skinny.
This is a concern, because being underweight can be as bad for your health as obesity.
In some case, many people who are not medically underweight still want to gain some muscle.
Whether you are medically underweight or simply struggling to gain muscle weight or increase fat, the core principles are the same.
In this article outlines a simple and easy strategy to gain weight quickly in a healthy and natural way.
If you want to gain weight, it’s very important to do it right way.
According to one research average person gains 1 to 0.5 kg every year.
Soda and donuts are also help you gain weight, but it can destroy your health at the same time.
That’s why always remember to one thing very important to eat or drink most healthy foods even when you’re trying to gain weight.
Eating healthy and exercising regularly can help to weight gain. However, it’s often the little things that improve your weight
Here are we have some little things that are making you gain fat.
Over 30-40% of Indian drink coffee in daily life.
Coffee is not only energizing, but it is also loaded with antioxidants and some of the good beneficial nutrients.
However, research shows that over two thirds of Indian coffee drinker add cream, sugar, milk and other additives to their coffee, which can make it unhealthy. This means your coffee habit might be support to fat gain.
Example, a big latte from Starbucks has 204 calories. But a switch to black coffee can provide you with the same caffeine without the extra calories.
Summary : A coffee loaded with antioxidants and nutrients which helps for weight gain.
Delaying food every time is not harmful, but eating at irregular times continuously it can be harmful to your health and waistline.
In a study of 11 people, scientists found that people who had a habit of eating regularly felt less hungry before meals and had more food after meals. This means that people who eat irregular food can often feel more hungry and eat more food.
The most important topic is that people who eat irregular food are at higher risk of chronic diseases. This includes heart disease, insulin resistance and poor blood sugar control.
Summary : People who eat irregular food can often feel more hungry and eat more food and they increase weight fast.
People often find it easier to eat healthy during the week as they usually have a daily routine with a commitment to work and life.
In contrast, weekends have less structure. In addition, people may get around the more unhealthy temptations, which can lead to weight gain.
A one study, some scientists observed the diet and exercise habits of 48 people. They found that people gained weight on the weekend because they ate more food and were less active.
Summary : Eating Healthy on the Weekend can lead to weight gain.
Fortunately, “very good thing” applies to healthy fats. Because healthy fats are also high in calories.
For example, a one tablespoon of olive oil contains 119 calories. if you add multiple spoons of olive oil to your foods, the calories can add up quickly
Some of the best healthy fat like Avocado, Olive oil, Coconut oil. Those are important part of healthy diat.
Summary : Healthy fat are high in calorie, which improve wight.
People who eat while watching TV, browsing the Internet or reading the paper. However, when you are distracted, you can eat more food.
A review of 24 studies found that people ate more food during a meal when people were distracted are some where else.
Interestingly, those who people ate while distracted also ate significantly more food later in the day. This may be because they do not realize how much food they eat during the meal.
Summary : Those who people ate while distracted also ate significantly more food later in the day.
It is my humble request not to waste yourmoney on a mass gainer or a weight gainer. This is because the mass gainers that youwill find in the market have too many calories per serving.
Our bodies can not utilize those many caloriesat once and most of them get converted to fat. Then you don’t even know where those caloriesare actually coming from.
Generally, these are from cheap, simple carbohydratesand a lot of sugar. Moreover, mass gainers are a carbohydratesupplement.
Instead I would suggest you to spend your money on a protein supplement. Having said this, let me share with you every simple and quick recipe to make a homemade mass gainer shake.
In a blending jar add about 50 grams of freshspinach leaves. Don’t worry, you will not taste them later. 60 grams of oats. 1 tablespoon of peanut butter. Preferable homemade peanut butter. 100 grams of low fat yogurt. Throw in one large banana and around 2 handfulsof black grapes.
Trust me! you will love this addition. Just a little water. Now blend this mixture thoroughly until smooth to makea highly nutritious and delicious homemade mass gainer shake.
Best thing about making a mass gainer at homeis that you know where those calories are actually coming from. And this mass gainer is highly nutritiousand balanced.
It has the nutrition of spinach but what makesit great that you don’t even taste spinach among other ingredients. But then it is highly flexible.
If you don’t like the idea of putting in spinach,you can skip it. You don’t have black grapes with you, you can skip that too. If you like some other fruit, you can trythat along.
If you are too skinny you can even increasethe quantity of oats to 80 grams and the quantity of peanut butter to two tablespoons. If you don’t have peanut butter readily availablewith you, you can just take a handful of peanuts.
Grind them to make a powder. And then add it along with the other ingredients. So you see the ball is in your court.
For nature so love us that it took advantage of fruits as store houses for all sort of essentialnutrients, minerals and also vitamins.
Which are and also stay a requirement for the growth andhealth of our bodies. Not all fruits have the similar kind oramount of sugars as well as nutrients (primarily natural sugars, fats and also carbs).
Hence, you’ll find some fruits richer incalories than others and others having high water and fibers content than others.
Depending on your health and fitness targets and also the sort of body you’re trying to attain. It is much better you forgo some kinds of ‘highcarbs’ and ‘high fat’ fruits if you want to reduce weight.
However if you’re attempting to put on weight, or bulkup by exercising at the fitness center, you will want to eat these high calorie fruits to maintainhigh levels of energy as well as to make up for the nutrients that are obtaining shed with sweat.
These are the top 5
1. Bananas :
It is the best high calorie foods you can find around you. They’re cheap and are available all-round the year.
They’re high in potassium, which helps inimproving blood circulation, high in water content, and helps to keep your body hydrated.
You could either consume them plainly or as smoothies. For example, the banana egg smoothie whichis extra rich in calories which are consumed by many gym goers, looking to pile on complexcarbohydrates to keep their energy levels high.
2. Avocados :
Avocados are super foods, containing a generous amount of good fats and oxidants which haveimmense health benefits.
They’re are extremely rich in calories becauseof their fat content. Their nutrient profile is one of the richeston the planet, because they contain nearly 20 different types of vitamins and minerals.
Hence one single avocado contains as muchas 322 calories and a cup of this savory fruit can still be excessive for you at 240 calories.
3. Pears :
Nutritionists say most about 95 per cent of the total calories in pears come from carbohydrates,which is actually great if you’re working out.
But despite the high crab content, the sugaryor glycemic content of this fruit is pretty low, which is again great and an added advantagefor diabetic people.
Pears contain a high level of both solubleand insoluble fiber, which is of outmost importance for the health of the gut and the digestive system. One 100 gm serving of pears contains 57 calories.
4. Mangoes :
Some call it the king of fruits and because of its high levels of sweetness and taste. Mangoes are high energy boosting fruits containinghigh levels of fiber, prectic and Vitamin C.
They can be consumed in the form of milkshakes and smoothies, as well as yogurts and ice-creams.
One cup of chopped mango pulp issaid to contain about 100 calories, so you must be careful about eating too much of it.
5. Coconut :
I am sure you were ignorant of this particular! Well technically, coconut is not a fruit,but it is close. The various parts of the coconut especiallythe flesh have high nutritional and calorific value.
A 100 gm serving of coconut cream packs orflesh has as high as 330 calories! You might want to go easy on the cream, ifyou’re watching your weight.
However for people looking to bulk up, it’sa great source of good heart healthy fats.
Coconut creams also come in sweetened andcanned form, which can add unnecessary to your calorie count and can be avoided.
This is some unique and best way which helps to increase your weight. Use it and make your life batter.
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