6 Strategies For Healthy Weight Gain
India is experiencing an increasing prevalence of obesity. So, who is the best dietitian in Mumbai for weight loss? Eating a balanced diet in the right amounts coupled with physical activity seems to be the only solution for losing the excess weight. Now, there is another category of people who are underweight and looking for a fitness nutritionist. Being underweight can have a negative impact on health just as excess weight does. Gaining weightis as tough as having to lose the excess weight.
The key to healthy weight gain is to choose nutrient-rich foods as often as possible. Consuming high sugared and high fat snacks in large portions in a bid to gain weight is an inappropriate strategy as it can cause other health issues. Healthy weight gain includes gaining muscle mass and keeping the visceral fat and the total body fat under check.
We bring you 6 simple strategies to gain weight healthily:
1. Focus on eating more calories and frequent eating:
Weight gain requires a calorie surplus i.e. input should be more than output. So, you can start off by consuming 300-500 calories more than you burn. Eating small meals 5 to 6 times instead of 3 large and heavy meals helps gain weight.
2. Eat protein rich foods:
Protein helps in building muscles, tissues and thus helps in gaining muscle mass. So, consume protein rich foods likeeggs, lean meat, beans, legumes, milk and milk products.
3. Look out for healthy calorie dense foods:
Calorie dense foods basically means foods packed with nutrients and calories in a little space. Examples include nuts like almonds, walnuts and pistachios, oilseeds like flax, pumpkin and sunflower, dried fruits like raisins, dates and apricots,nut butters like peanut butter and fruits like mangoes, bananas and custard apple.
4. Focus on starchy carbohydrates:
Healthy starchy foods like rice, banana, barley, wheat, corn, and potatoes are an easy and economical way to get those extra share of calories. These also contain vitamins and minerals; fiber and resistant starch which helps maintain gut health.
5. Shun the fat free foods:
Get rid of everything that is low fat or fat free. Choose full fat yoghurt, whole milk, and cheese over low fat or skimmed milk. Make salads with healthy oil dressings like olive oil. Fatty fish like salmon, mackerel, pomfret and hilsa also contain the healthy fats.
Exercising especially strength training helps in muscle gain and in some might also result in increased appetite thus another healthy way to gain weight.
Weight loss centers in Mumbai can also help plan healthy food plans to gain weight in a healthy manner. Be patient and in no time you will see your desired magical figure on the scale.