Articles on low carbohydrate diet

Can’t Follow Diets and Still Want to Lose Weight?

Dr. Sandeep Jassal, General Physician
You are a busy mom or a working professional or just lazy to do something to loose weight and still keen to be in shape..and have many excuses like...I Have No Time to Cook For MyselfI Keep Candy and Chips Around for My Kids and Can't Help Eating ThemI Can't Survive Without Something SweetI'm a Total Carb Junkie...can't stay without chapati and rice.I understand you want to, but can't follow diets so I am going to help you with some easy to follow simple things which will help you to shed those extra kilos.Tips to lose weight naturally:Drink green tea. It has been shown in many studies that the green-tea drinkers burn more calories than those who don’t take green tea. This difference is caused by metabolism-enhancing antioxidants known as catechins, which are found in green tea.Avoid calories in a glass. Monitor your intake of juice, soda, coffee and even low-calorie drinks. These sugar laden drinks may suppress the metabolism of fat, making it tougher for you to burn those calories.Buy a set of light weights. Believe me….it's a one time investment you'll never regret. You might not have time to hit the gym, so this seems a better option. Strength training builds lean muscle tissue, which burns more calories at work or even at rest and thus it can turn you into an energy-burning machine. The more lean muscle you have, the faster you'll slim down.Avoid salt.Salt has sodium which contributes to water retention, making you look and feel bloated.. So keep an eye on your sodium intake, and that may mean not adding salt to salads or fruits and raitas and also ditching the saltshaker. Hidden sources of sodium include soups, canned foods, and drinks, salty snacks such as chips and biscuits and many prepackaged foods.Spice up your food.Eating spicy peppers can boost a person's basal metabolism because Capsaicin, a compound found in spicy foods like cayenne peppers, may increase your body's release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn calories. What's more, eating chillies and hot  peppers may reduce your appetite and helping to curb your cravings. So spice up your stir-fried veggies, eat low-calorie chillies or salsa with hot peppers and and watch the weight come off faster.Get adequate sleep.Sleep deprivation may make you fat and not just because you're susceptible to cases of the late-night munching on biscuits or chips while watching TV or reading a book. Women who get less than four hours of sleep per night have a slower metabolism than those who snooze for a full eight hours. So don't lose your sleep time and you'll be rewarded with an extra edge when it comes to shedding kilos quickly.Go for an evening walk. Exercising at any time is good for you. But evening activity may be surely beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it high for another two or three hours, even after you've stopped moving. Thus, dinner calories have less of a chance to take up permanent residence in your body.Eat every meal. Skipping meals will not make you lose weight faster. This strategy backfires because your body thinks food is in short supply, so it slows your metabolism in order to conserve energy. Over time, the result is that when you do eat even if you consume the same food as always your body will be slower to use the calories as fuel, thus creating a backlog of unwanted kilos. If a very hectic and busy day makes a sit-down meal impossible, munch almonds or a piece of fruit or anything that will keep you from going hungry.Add atleast 20 minutes of exercise per day. If you're on a weight loss diet, you're probably already working out a couple of times a week. But whether you exercise or not, you can get a add up on all those other weight-loss efforts by doing a little something extra each day. Take the stairs instead of the elevator, walk to the bus, train, or all the way to the office and ladies… window-shop with your friend rather than sit over coffee. Twenty minutes of moderate exercise a day means you'll burn approximately 700 calories.Water..Water..WaterDrinking enough water daily is one of the easiest ways to speed up weight loss. Your body needs water in order to efficiently metabolize stored fat. When you reduce your supply, you're likely to slow down that process, meaning it's more difficult for you to burn calories. Atleast eight glasses a day (at least!!) will keep your system running smoothly.

Complex Carbohydrates - Yes Please!

Ms. Tehzeeb, Dietitian/Nutritionist
We did an expansive, elaborate post on keeping carbs in the diet about 90 days ago. While we did receive a ton of appreciation for the post, it still seems as though people are hugely afraid of this macronutrient. Thus, we figured this beloved nutrient deserves a re-post. So here they are again, 10 solid reasons to keep rotis, rice, pasta and potatoes on your plate:#10:First things first. Carbohydrates (consisting of atoms Carbon, Hydrogen and Oxygen for those well-versed in chemistry) are a nutrient which the body NEEDS. When you eat food (presuming you eat a wholesome meal like roti sabzi or daal rice), the energy which gets used FIRST by the body (even before proteins and fats) will be the energy that comes from a carbohydrate source#9:Sweating it out on the mill but not making any progress? It’s probably because you’re too afraid to allow yourself good recovery meals. A diet low in carbs can lead to a lack of energy during exercise, early fatigue and delayed recovery. Fat and protein are harder to turn into energy than carbs, which means you may feel low on energy during your exercise session#8:Our kidney, brain cells and the retina of the eye can ONLY use fuel/energy that comes from carb for it’s functions. Now you know why people who restrict carbs complain of a hazy vision and just cannot focus at work. You can’t literally see and/or feel the effects of carb restriction on your kidneys but that really doesn’t mean that you wait for an alarming blood test result to put an end to the restriction madness#7:When you cut out carbs, levels of micronutrients such as B vitamins, iron, calcium and zinc drop resulting in side-effects such as weak bones, lower immunity, coarse and dry hair, dry skin etc.#6:Low carbs in the body causes excess buildup of a compound called ‘ketones’ in the blood. Ketosis leads to headaches, weakness, nausea, dehydration and dizziness—none of which are fun to deal with#5:Fiber is part of the carb family. Yes darling, you read that right. We all love fiber. It keeps us full for a few hours and it helps us clear our system and remove all the toxins. No roti and rice=not enough fiber in the body to complete all these beautiful tasks#4:The irony is that we eliminate carbs from roti and rice (the good sources) and find ourselves craving chocolate, a pack of chips or reaching out for biscuits (high in fat and processed and thus, food which do more harm than good). As you may know already, carbs have 4 calories for every gram whereas fat has 9 calories (more than double) for each gram. So either we eat natural carbs or get forced into eventually reaching out for processed, high-fat snacks. It’s our choice#3:When you remove roti, rice and only eat sabzi or veggies, the body will not have enough carbs to use for energy. Instead, it will use protein (from food and from the muscles). Now, protein’s job in the body is NOT to give you energy. It has other work to do in the body. For instance, build antibodies and fight foreign invaders, build hormones for different body functions such as metabolism, help overall repair and recovery to name only a few.Now say you’re a stubborn human-being and you continue to restrict carbs. This means that the body is forced to use protein for energy which means it will breakdown muscle and convert it to energy. For one, your skin will sag which is not a pretty site but more importantly, it takes away from the work that’s originally assigned for protein.To explain with a metaphor, say my job for instance is nutrition counseling and my employee’s job is marketing and PR. If I decide that I no longer need an employee, I’ll be forced to do marketing and PR myself but that’s not my ORIGINAL job. It’s not what I am meant to do so I’ll do a crappy job and the business will suffer. Instead, if I am just smart enough to do the counseling myself and let the employee handle PR and marketing, everyone is happy! Do you see where I am going with this? Keep both protein and carbs in the diet as opposed to letting the poor protein do all the work#2:There is NO evidence and zero studies in the literature today which state that eating ‘wheat’ is associated with weight-gain. Eating more than the needs of your body, irrespective of what you eat, will cause weight-gain. Grains, especially whole-grains, are an important part of a healthy balanced diet. All types of grains provide carbs, vitamins and minerals and are also naturally low in fat (Yes!)#1:And finally, drum-roll please…cutting carbs is not the same as cutting calories! If you’re still overeating, whatever is excess will get converted to fat and stored in the body as what we lovingly refer to as ‘flab’

Do Vegan Diets Help You Lose Weight?

Ms. Swati Kapoor, Dietitian/Nutritionist
People think that choosing a vegan lifestyle will help you lose weight, but depending solely on vegan foods and avoiding animal foods like eggs, fish or chicken might lead to some micro nutrients deficiencies. For eg., Vitamin B12, Vitamin D, Heme (iron), protein, etc. Also, to lose weight in a healthy way or just to be healthier, only a well balanced diet works.The following points should be kept in mind before shifting to a vegan diet:1. Avoid Vegan Junk Foods Vegan junks like French fries, biscuits, ice-cream crackers, etc are high in fats, calories and sugar. They are all considered empty calorie foods.2. Avoid processed foods Processed foods high in phosphorus and sodium increase acidity in blood which indirectly triggers the release of stress hormones. These stress hormones increase insulin secretion in the body. Increased level of sugar in the blood gets converted to fat and this gets stored in the adipose tissues throughout the body.3. Avoid refined plant foods Firstly, always choose to consume 100% whole wheat foods or preparations, as they are higher in fiber and contain complex carbohydrates. For eg., if you want to consume rice, then opt for steamed brown rice; and in case of pasta choose whole wheat pasta.4. Moderate the intake of nuts Though nuts are considered high in protein and are a source of good fats, they are high in calories too. A handful of nuts works as an ideal mid-meal snack or pre workout snack. Even peanut butter or almond butter with fruits of whole wheat bread makes a great snack. But, always make sure you maintain good portion control when eating nuts, to control calorie intake.5. Eating-out Ordering a vegan meal in restaurants doesn’t always mean that it will be healthy. Restaurant foods are overloaded with salt, sugar and oil. If you're trying to lose weight, be diligent about ordering healthy, oil-free fare such as steamed vegetables and rice or a salad with fresh lemon juice (instead of dressing).6. Check your portion size Controlling your meal portion size is key to weight control. Always be a smart selector while filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full. Fill your plate with healthy options and select from the five essential food group. For e.g., make sure half the plate is filled with fresh fruits and veggies. If you feel like eating some rice, stick to half a cup instead of one cup.

Low Carbs Food for Diet

Dr. Yogesh Kumar, Ayurveda
health conscious or health enthusiasts prefer to stick to a low carb diet which basically means cutting out fruits, cereals, grains and sugar from the diet.A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables. There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health.Sources of Low carb diet:Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.Fish: Salmon, trout, haddock and many others. Eggs: Omega-3 enriched or pastured eggs are best.Vegetables: Spinach, broccoli, cauliflower, carrots and many others.Fruits: Apples, oranges, pears, blueberries, strawberries.Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.Dairy: Cheese, butter, heavy cream, yogurt.Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.ALMOND FLOURMade from finely ground almonds, paleo-worthy almond flour  can be suitable for your six-pack.almond flour also has higher amounts of protein, heart-friendly monounsaturated fat, and the supercharged antioxidant vitamin E than grain-based flours do.AMARANTHGrains are never going to be the lowest-carbohydrate option  Like quinoa, amaranth is also a source of the necessary essential amino acids to help show your muscles some love. Amaranth becomes viscous once cooked in water, as it releases its starch. Try it as a stellar alternative to oats for your breakfast porridge.This gluten-free grain supplies significant amounts of manganese, a mineral required for proper metabolism.DairyTOFUTofu isn't only for vegetarians! It also offers an inexpensive low-carb protein option for carnivores who want a night off from meat. Compounds in soy called isoflavones, which are used to make tofu, may have blood-pressure-lowering powers.Alone it doesn't taste like much, but when you add tofu to sauces or other foods, it soaks up flavors brilliantly. Try it as a cheap protein in stir-fry, or marinate it like you would steak and slap it on the grill.PUMPKIN SEEDSThese are a surprising source of whole-food protein, with about 7 grams in a crunchy serving. Of note, none of their carbohydrates are sugar, making them an even better way to elevate protein content in salads, oatmeal, yogurt, or cottage cheese. You can turn to pumpkin seeds for a source of testosterone-boosting zinc. CATFISHcatfish is an inexpensive way to load up your muscles with pure high-quality protein. Fillets are great steamed, grilled, oven-roasted, or pan-seared.PINK SALMON Pink salmon is an economical option with lower levels of toxins such as mercury than what's found in most canned tuna. Canned salmon have plenty of the omega-3 fats that have been shown to reduce exercise-induced muscle soreness and stimulate muscle protein synthesis.CHICKENChicken have richer flavor and their juicy meat is less prone to drying out during cooking. Leave the skin on during cooking for even more flavor, but if you're concerned about the extra fat calories it delivers, strip it off before eating.TURKEYTurkey is an easy way to infuse your meals with carb-free protein. Use it for burgers and meat sauces. To trim fat calories, look for packages made with ground white meat.  turkey contains a full arsenal of the essential amino acids that can pump up your muscles.

Mistakes in Common Weight Loss Diet Plans

Ms. Swati Kapoor, Dietitian/Nutritionist
Previously, we told you why self made or free diet plans are not effective at weight loss. There are plenty of mistakes that people make in diet plans. See what's keeping your diet plan from helping you lose weight effectively!Fruits Only Diet: The most common mistake people make is eating only fruits in their diet. The fruits provide vitamins and carbohydrates, but there is no protein and fat in your diet. Without protein, your muscles will shrink. So, you will lose weight, but it will be valuable muscle weight, not fat that you lose. Also, removing fat from your diet, will reduce the absorption of nutrients in your digestive system. Besides, lack of healthy fats in your diet, promotes skin wrinkling and other unhealthy side effects.Early Dinner Diet: The other pitfall is eating dinner to early and skipping breakfast. If you eat dinner over 3 hours before you sleep, then sleep for 8-9 hours, then have breakfast 1-2 hours after waking up, that can be a 14 hour gap between meals. With such long gaps in your meals, your body goes into starvation mode, and it starts storing more fat.Fat Free Diets: Many diets focus on low fat foods. Most low fat foods besides depriving your body of its daily fat requirements, use processed products, that increase carbohydrate content in the processed food product. As a result, your body gets excess carbohydrates and stores them as fat!Diet Foods Diet: Diets that have a lot of diet foods using sugar substitutes can be very harmful. Many sugar substitutes are being promoted are healthy replacements for sugar in our diets, but with all the chemicals used in production, they can have serious side effects in the long run.So, what is healthy weight loss?Healthy weight loss is losing weight from reducing the fat in your body. If you can increase muscle in your body (for both men and women), it will only help further in reducing fat.

Is High Protein Diet Good for Health?

Ms. Swati Kapoor, Dietitian/Nutritionist
High protein diets are one of the most popular and most followed diets for weight loss all around the world. Bodybuilders and nutritionists recommend a high protein diet for muscle building and in increased athletic activity. But dieters often get confused and relate this with low carb-high protein diets which is the basis of most of the fad diets like Atkins diet and South Beach diet.While adequate protein intake is required for muscle building, muscle strength and toning, increased protein intake coupled with restricted intake of other nutrients (carbohydrates & fats) can be harmful for the body. Diets with up to 30% protein are considered reasonable by experts, whereas diets with over 50% protein and restricted nutrients are high protein diets.Are High Protein Diets Safe?High protein diets can lead to nutritional deficiencies. Protein is important for the body but so are carbohydrates, fats, vitamins and minerals. Eliminating whole grains, fruits and vegetables can increase your risk of Vitamin B and Vitamin E deficiency. Also restricting required daily intake of fat can lead to poor skin, hair and absorption disorders.Carbohydrates are the primary source of energy to the body. If restricted, body is forced to derive energy from fat and protein. This in turn leads to production of harmful bi-product named ketone bodies. When excessive levels of ketones get accumulated in the system, it can lead to multiple organ failure and can be fatal. Even if restricted diet is followed for a short term and the level of ketones does not reach dangerous levels, it can be damaging to body organs particularly kidneys.High protein diets require your body to process more calcium. Protein diets low on dairy products can be harmful for bones. Research shows that women who eat high protein diets based on meat have a higher rate of bone density loss than those who don't. Women who eat meat lose an average of 35% of their bone density by age 65, while women who don't eat meat lose an average of 18%. In the long run, bone density loss leads to osteoporosis.Not all protein is created equal. Some high protein diets promote foods such as red meat and full fat dairy products, which can lead to increased cholesterol levels and may increase your risk of heart disease.One should always aim for a healthy and gradual weight loss. As it is a very personal and individual process, a health expert can help you design a diet that works best with your lifestyle, includes food that you enjoy and has the right combination of nutrients required by your body. Choose smart carbs such as whole grains, seasonal fruits and vegetables, lean proteins such as chicken breast, eggs, low fat milk and milk products, fish etc. and healthy fats such as nuts, seeds, healthy oils to achieve your ideal weight the right way.

Are Low Carb Diet Healthy?

Ms. Swati Kapoor, Dietitian/Nutritionist
Are carbohydrates your weight loss enemy? Why don't people hate them so much and do low carbohydrate diets really help in weight loss? Lets find out why we should not be so scared of them.Carbohydrates are the main source of fuel for our body. You need them every day in recommended levels to carry out all bodily functions. These are generally categorized in 2 forms i.e. Simple and complex carbohydrates. The latter one are grains, legumes, and starchy vegetables like potatoes and corn and former one are table sugar, refined cereals, non starchy vegetables  and dairy foods. The carbohydrates that are responsible for weight gain are the simple carbohydrates and should be limited in your diet.Completely removing carbohydrates is not the most sensible thing you can do to your body.  Almost all the food groups contain carbohydrates and if you severely restricting them in your diet then you are actually harming your body by inviting future health problems. Here are some problems after consuming low carbohydrate diet.You will feel bloatedAccording to the National Institute of Digestive Diseases, belly bloat is one of the key symptoms of constipation. And constipation is a common side effect of a low-carb diet. So, if you are facing the problem of constipation and bloating then you should give a thought to what you are consuming on daily basis.Will increase cravings urgeOnce you restrict your body with carbohydrates, your body will crave more for the same. You will face severe carbohydrate cravings for foods containing a high amount of simple carbohydrates, making it harder to follow a healthy dietary regime.State of ketosis occurA lack of enough carbs leads to ketosis. Ketosis occur when you do not have enough glucose for energy, so your body breaks down stored fat, causing ketones to build up which is followed by nausea, headaches and bad breath.Reduce Brain functionThe main fuel for your brain is carbohydrates. Due to the lack of carbohydrates in diet, the brain does not function properly which can lead to shorter attention span, memory loss and mood swings.Muscle crampsCarbohydrates allow the body to store water and energy. When you consume little or no carbohydrates, the water stored in the body also reduces. This can lead to muscle cramps.Low carb diet make you more fatterLow carb dieters feel stress and depressed which keep them away from getting slim  because stress produces high levels of hormones, like cortisol , that boost your appetite and lead to binging.An individual carb requirements depend on your:goals (fat loss, muscle gain, maintenance)genetics (different body types, medical conditions)carb source (refined versus minimally processed)activity level (sedentary, weight-training, endurance athlete)But don't just eliminate those carbohydrates. Replace them with the healthier carbohydrates: fruits, vegetables, whole grains, low-fat dairy, and legumes. Along with their calories, these carbohydrates have fiber, vitamins, and minerals to give you energy while helping you feel satisfied. So, when it comes to weight loss, a balanced diet is more effective, easier to manage and is more practical, you will see better result in keeping up healthy pointers in your lifestyle.Try to keep your life simple by following instructionsDon’t waste your energy by thinking too much only on single food group, focus more on balanced dietEnjoy variety of fresh, whole and minimally processed foodsModeration and portion control is keyAbstinence is waste of time

7 Useful Foods for Quick Weight Loss

Dr. Sunil Kumar Tank (PT), Physiotherapist
Are you eager to lose your body weight? Tired of your ugly and unfit body? Lost your confidence? Unable to wear your lovely dresses anymore? So, here we can help you by listing you some easily available diet for weight loss. It is obvious that for quick and successful weight loss, eating and exercising plays a vital role, but if you want to boost your efforts, check out this list of foods that do a little of the work for you. 1. OATMEALOats are full of dietary fibers, minerals, and a powerhouse of vitamins, amino acids, manganese, thiamin, phosphorous and essential fatty acids. It is the tasty way to good health.Oats contains a soluble fiber called beta-glucan which reduces bad cholesterol level in blood without affecting the good cholesterol level. If a bowl of oats are taken regularly a rich amount of soluble and half soluble fibers helps to reduce hypertension, high blood pressure, etc, As it is low in calories it does not add extra fat to the body. Thus, it not only reduces weight but also maintains good health.2. GREEN TEA Green tea is a one of the healthiest drinks on the planet. It contains an antioxidant called catechins, which hinders the storage of belly fat and fastens weight loss. It is a little bit more than just hot flavored water.According to a study, along with exercising for 2 weeks, cups of green tea each day helped to loss more than who had only done exercises. When it comes to actual weight loss, the result of green tea is relatively modest.3. LEAFY GREEN VEGETABLESLeafy green vegetables are the best way to promote weight loss in many ways. During weight reduction process these green vegetables provide you with a great amount of volume and satiety with few calories.Green vegetables contain high levels of vitamins A and C, which can cut down on the stress hormones in the body that can store belly fat. Also, they are a great source of folic acid, which plays an important role in protein, digestion, and speeding up metabolism.4. BEANSBeans and legumes, which are commonly known as “pulses” in many other countries are also reputed as “the magical fruit” for less-than-savory reasons. It is actually a nourishment added to your healthy diet.Beans are loaded with essential minerals and vitamins such as magnesium, potassium, and folate. It also contains many other properties which promote weight loss. Thus, including beans in your regular diet can help you to reduce your weight.5. ALMONDSAlmonds have a well-deserved reputation as a healthy diet. One can enjoy an ounce of almonds as healthy snacks, or combine them with other weight loss-friendly foods to lose weights.Almonds are highly rich in magnesium, vitamin E, and copper. Also, almonds are high-calorie food, so they can perfectly fit in a weight loss diet.  When used to replace saturated fats, the unsaturated fats in almonds do your heart good by helping lower cholesterol levels. 6. FRUITS Most doctors and physiotherapists agree that fruits are healthy. Many population studies have proven that people who eat fruits regularly tend to be healthier than people who don’t.Fruits are low in fats, calories and high in fiber making them ideal for weight loss diets. Most fruits also contain high amounts of vitamins, minerals, and antioxidants- all of which are important for helping us reduce weight.7. SOUPSLosing weight can be difficult because of hunger pangs or cravings when you need to reduce your food intake. Soups can help by filling you up without adding to your calories.Soups can also include foods such as carrots, for potassium and vitamin A, barley, a whole grain with niacin, lentils, which have iron, or chicken breast, to provide vitamin B-12.Dr sunil tankPhysiopoint Clinic Jaipurwww.thephysiopoint.com

Detox Diets for Weight Loss - Side Effects

Ms. Swati Kapoor, Dietitian/Nutritionist
Detox diets for weight loss are very popular, but they can have serious side effects. A British woman suffered permanent brain damage after a week of a prescribed detox diet. That's not the standard, but you must be aware of the health effects these weight loss detox diets.First, there is no scientifically proven reason to put yourself on a detox diet. Detox diets are nutritionally imbalanced. Some of them keep you on a liquid diet, depriving your body of basic nutrients. Others suggest herbal laxatives and colonics. Our bodies have natural detoxification methods that work very well, so we do we really need these?Because these detox diets are extremely low calorie diets, people experience common symptoms such as tiredness and lethargy. Long term detox diets can cause headaches, constipation, bad breath, and your metabolic rate will slow down, thus you will burn less fat. Also, since these detox diets are so restrictive on calories, your body goes into a starvation mode- it will store all your consumed calories as fat, and burn muscle.To cleanse your colon, increase fiber in your diet. The diuretics and laxatives suggested in detox diets increase your waste output, and can cause severe dehydration. Also, they can change your electrolyte levels which may result in serious health problems. These diets can weaken your body's immune system to fight infection and inflammation.Read about Atkins diet, GM diet and other diets- along with their fad diet side effects. Many people use these diets to lose weight. They do experience fast weight loss, but due to the nature of the diet, once they return to their normal life, they regain the weight back. The key really is to adopting a healthy diet that is long term. And a healthy diet does not mean boiled veggies and raw fruits. It just needs to be balanced. Also the focus should be on fat loss instead of weight loss and being healthy.

Weight Gain Diet

Ms. Swati Kapoor, Dietitian/Nutritionist
The most easily available option for a person trying to gain weight are supplements. Some of us are skeptical about adding them to the diet as the health consequences of these products have never been explained by anyone. Most of these weight gain supplements are heavily promoted but no one can for sure say what are the actual ingredients and what will be the health repercussions in the long run.Why would you want to experiment with your health? Instead, try a healthy weight gain diet to gain healthy weight. Here are few tips to help you get started on a healthy weight gain program.Tips for Gaining Weight• The weight gain diet should be nutritionally balanced. Focus on quality of food being consumed.• Small frequent meals should be taken i.e., 5-6 times in a day (3 larger meals and 3 smaller meals alternately. A gap of at least 3 hours should be there so that the body can digest each meal fully.• Never skip the breakfast from the meal as this is the most important meal of the day.• Eat protein because gaining weight demands for amino acids which are derived from the protein. Good sources of protein are- whey, fish, dairy products, meat, nuts, and seeds (almonds, peanuts, pumpkin seeds, sesame seeds, sunflower seeds), pulses, etc.• Avoid caffeine and nicotine to help the body retain maximum nutritional value from what one eats.• Complex carbohydrates should be included in the diet e.g., oatmeal, potatoes, whole grain bread, and cereals, etc.• Healthy fats i.e. monosaturated and polyunsaturated fats, omega-3 fatty acids should be included in the diet like olive oil, sunflower oil, linseed oil, canola oil, etc.• Exercise is an important element of the weight gain program. Make sure your workout routine contains over all conditioning and development of the body. For best results ask an expert to create personalized exercise routine for you.• Calories from quality protein, carbohydrates, and fats instead of junk and unhealthy foods are the best sources to help gain weight.The most basic information about gaining weight is that you don’t need to eat a lot of food. What you actually need to eat are foods that have high energy density like cheese, red meat, coconut, potatoes, yam, colocasia (arbi) etc to name a few. Stay tuned to read more on why some people find it difficult to gain weight than the others.