Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it's about feeling great, having more energy, and keeping yourself as healthy as possible.
If you are obese:
#1. Snack healthy
Binging at work is the most common reason behind weight gain for most people. Keep your workstation clear of all the high calorie and fatty foods, instead opt for healthy snack options such as nuts or a whole fruit or salad.
#2. Focus on food while eating
Do not eat while watching television, reading, cooking, talking on the phone, standing at the refrigerator or working on the computer. Just focus on your food and enjoy your food.
#3. Avoid alcohol
Alcohol is very high in calorie content and also lacks essential nutrients. Consuming alcohol provides additional calories to the body and thus, increases fat storage.
#4. Do not rush
Take some time to think and then pick what’s healthy and good for you. When you make a choice in a rush, you are most likely to opt for an unhealthy option. Be mindful in your choices. Even a second can bring an enormous difference in the way you perceive and eat your food.
Additional tips
- Include low fat, protein-rich foods like eggs, pulses, low fat milk, and curd.
- Use wholegrain foods like ragi, unpolished rice, and whole wheat foods like chapatti and bread.
- Opt for low-calorie fluids like buttermilk and lime juice without sugar.
- Have 5 to 6 small meals to boost metabolism.
Book a session and chat with an expert dietitian to achieve your weight loss goal on The Wellness Corner.
If you are underweight:
#1. Eat More Often
One of the most convenient ways to increase your weight is to eat more often and more calories at each meal. Whether it means having multiple snacks or multiple meals, you need to support your weight gain process. Eat until you're full while eating, and make a schedule to remind yourself to eat.
#2. Pick Low Volume Foods
The foods that contain more calories in small portion sizes are called low volume foods. It can offer you more energy without having to eat more. You can also consume healthy foods (junk foods) to support your cravings, but don’t overdo it. Extracting different elements from foods such as proteins, oils, sugar, etc., can provide you vital sources of calories too.
#3. Protein Is Important
Well, with the amount of food and calories, protein intake is vital for your health. Protein is essential for building muscle and lean mass and supports minimal fat gain when trying to gain healthy weight. This also helps tone your body while gaining your overall weight.
#4. Use Healthy Fats While Cooking
Cooking with fat is one of the easiest techniques to add more calories to your diet. Use plant-based cooking oils, olive, flaxseed, or avocado oil during the cooking procedure to help gain fat while preventing cholesterol problems at the same time.
#5. Use Sauces, Toppings, or Add Ons
Just like butter and oil, the use of healthy toppings over your food can help you achieve your weight gain goals. You can add seeds, cheeses, avocado, nuts, cream-based sauces, honey, maple syrup, etc., to increase the calories intake.
#6. Be Consistent
Last but not least, growth or change can not be achieved without consistency. You can not gain weight over a night or a week, you need to be consistent with your meals and strict with your diet plan to meet the goal you aimed for. We know it can be hard but not impossible.
Additional tips
- Include nuts, chikkis, and sprout chaat.
- Use all varieties of cereals, pulses, vegetables, and fruits.
- Opt for calorie-dense fluids like smoothies and milkshakes.
- Have 3 large meals and snacks in between.
Did you know?
Weight training helps increase muscle mass rather than fat!
