Significance of Postnatal Diet

 Paying attention to your postnatal diet can have significant short-term and long-term benefits for both your and your baby’s overall health and well-being. Some of these are: 

A healthy postnatal diet helps aid in faster postpartum recovery

It lends much-needed strength to new moms to regain their energy levels.

A postnatal diet that includes brain development food can provide your baby with the essential minerals and nutrients required for optimal brain development, formation of neural connections in the brain, and subsequent cognitive development.

Postnatal diet rich in essential minerals and nutrients can also help reduce the risk of postpartum depression and anxiety. 

Certain brain healthy foods have mood-boosting properties, which can be beneficial for new moms who are navigating the emotional and physical changes that come with motherhood.

Must-Have Nutrients in Your Postnatal Diet

Here are some of the essential nutrients that should be a part of your postnatal diet to support your postpartum recovery and your baby’s brain development.:

Iron: Iron is important for red blood cell production and can help combat postpartum fatigue. Foods rich in iron include spinach, lentils, and red meat.

Calcium: Calcium is essential for strong bones and teeth, and it can also help prevent postpartum osteoporosis. Calcium-rich foods include dairy products, leafy greens, and fortified cereals.

Omega-3 fatty acids: Omega-3 fatty acids are important for brain development and can also help reduce the risk of postpartum depression. Foods rich in omega-3 fatty acids include fatty fish, chia seeds, and walnuts.

Vitamin D: Vitamin D is important for bone health and can also help regulate mood. Sunlight is a natural source of vitamin D, and it can also be found in fortified dairy products and fatty fish.

Protein: Protein is important for tissue repair and can help support postpartum healing. Protein-rich foods include lean meats, beans, and tofu.

Must-Have Foods in Postnatal Diet When Breastfeeding

Breastfeeding mothers require a nutritious postnatal diet that provides essential minerals and nutrients for both themselves and their babies. Here are some foods that should be included in a postnatal diet for breastfeeding moms:

Leafy greens: Leafy greens such as spinach and kale are rich in iron and calcium, which are essential for postpartum recovery and lactation.

Oily fish: Oily fish such as salmon and sardines are rich in omega-3 fatty acids, which are important for brain development in babies.

Nuts and seeds: Nuts and seeds such as almonds and chia seeds are rich in protein, healthy fats, and essential minerals such as calcium and iron.

Whole grains: Whole grains such as brown rice and quinoa are rich in fibre, B-vitamins, and essential minerals such as iron and magnesium.

Lean proteins: Lean proteins such as chicken, turkey, and tofu are rich in protein, which is essential for tissue repair and lactation.

Dairy products: Dairy products such as milk and yoghurt are rich in calcium and vitamin D, which are important for bone health and lactation.

Fatty fish, eggs, berries, leafy greens, nuts and seeds are also common brain healthy foods that must be made a part of postnatal diet for optimal growth and development of the baby. They also help maintain the new mom’s mental health. 

Foods to Avoid in Your Postnatal Diet

Certain foods should be avoided in the postnatal diet especially if you are breastfeeding. Here are some of them:

Caffeine: Excessive caffeine intake can interfere with sleep and cause dehydration, which can be particularly challenging for breastfeeding moms who require adequate hydration. It is best to limit caffeine intake to 1-2 cups per day.

Alcohol: Alcohol can pass through breast milk and affect the baby’s brain development. It is recommended to avoid alcohol while breastfeeding or limit intake to an occasional drink.

Processed foods: Processed foods such as packaged snacks, sugary drinks, and fast food are often high in calories, sugar, and unhealthy fats. They lack essential minerals and can contribute to postpartum weight gain.

Fish high in mercury: Certain fish such as shark, swordfish, and king mackerel are high in mercury, which can affect the baby’s brain development. It is recommended to avoid these fish or limit intake to once a month.

Spicy foods: Spicy foods can cause digestive issues and discomfort for both the mother and baby.

Allergenic foods: If the baby shows any signs of food allergies, it is best to avoid allergenic foods such as peanuts, tree nuts, and shellfish.

Do You Need Postnatal Supplements?

Whether or not you need postnatal supplements depends on your individual nutritional needs and health status. If you are consuming a well-balanced postnatal diet that focuses on providing you with ample brain healthy foods and meets your daily requirement of vitamins and essential minerals you may not need additional supplements.  

However, some women may have specific nutrient deficiencies or health conditions that require additional supplementation. For example, women who follow a strict vegetarian or vegan diet may need to supplement with vitamin B12, as it is mainly found in animal products. 

Women who have had bariatric surgery or gastrointestinal disorders may also need to supplement with specific vitamins and minerals, such as iron, vitamin D, and calcium. Breastfeeding mothers may also need additional supplementation to support their baby’s nutrient needs. 

It is best to speak to your healthcare provider to determine if postnatal supplements are necessary for your individual needs. 

Conclusion

A well-balanced and varied postnatal diet that includes brain development food, vitamins and essential minerals is important for postpartum recovery and breastfeeding. Eating a variety of nutrient-dense foods can help replenish the body’s stores of vitamins, minerals, and other important nutrients that were depleted during pregnancy and childbirth.

It is important to listen to your body’s needs and adjust your postnatal diet accordingly. Remember that a postnatal diet is not just about losing weight or looking good, it’s about nourishing your body and supporting your overall health and well-being during this important time. By making conscious and healthy food choices, you can optimise your postnatal recovery and provide your baby with the best possible start in life.

Understanding If a Mango is Good for Weight Loss

 Contrary to popular belief, mango does not increase weight. It does just the opposite of it. You tend to lose weight if you consume mangoes. There aren’t a lot of calories in it. Some of the varieties like totapuri, hapus, and alphonso aren’t excessively sweet either. The fibre in it helps you to lower the fat content. Your metabolism also increases, helping you to burn fat. 

Do Mangoes Affect the Blood Sugar Levels?

Mango has a glycemic index of 51. This means it has low sugar content. If you are feeling confused, then here is an explanation. As already mentioned, mango has a lot of fibre in it. These fibrous portions of the mango pulp help in slowing down the absorption of the natural sugars in mango. As a result, you don’t see a huge spike in glucose levels.

Mango may not raise your glycemic index but it is surely sweet. So, it is advisable to have it in moderation. But there is a piece of good news – you can have it daily during the summer season. Make sure you make a fruit chaat and mix mangoes with other healthier foods or you could also make a mango lassi without adding sugar. But what is the quantity of the mangoes you can have? You can eat around 2 cups or 330 grams of mangoes. In order a sweet variety like dasheri.  

Health Benefits of Eating Mangoes

There are many health benefits of having a mango. Some of them have been listed below:

It is beneficial for the heart

It reduces the cholesterol levels in your blood

It protects the eyes

Mangoes are beneficial for the skin

Mangoes are also beneficial for the functioning of the brain

Mangoes also help in preventing liver damage

The nutrient count of a 100 gm serving of mango contains:

Vitamin E = 1.12 mg

Vitamin A = 765 IU

Vitamin C = 27.7 mg

Calcium = 10 mg

Protein = 0.5 g

Magnesium = 9 mg

Calories = 150-200

Dietary fibre = 1.80 g

Total fat = 0.27 g

Total carbohydrate = 17 g

Sodium = 2mg

Potassium = 156 mg

So, you can see that mangoes are jam-packed with a variety of nutrients. These nutrients improve immunity and help in bettering your health.

Mango Diet for Weight Loss

Mangoes for weight loss can be eaten in a variety of ways. Here are some of the best ways you can add it to your weight loss diet:

You can make a puree of pulp and make a smoothie. Be careful not to add any extra sugar to it.

Dice the pulp of a solid mango and make a salsa out of it. Our recommendation is to use a semi-ripe mango for the job. It is full of tartness and has a solid texture.

You can use a raw mango and make aam panna out of it. It has a cooling effect on the body.

You can add mangoes to a bowl of oatmeal and have it as a power breakfast.

You can add it to a summer salad with healthy ingredients like tomatoes, strawberries, kiwi, papaya, coriander, and anything else you like. Add Greek yoghurt on top of it.

Make a smooth mango lassi with Greek yoghurt.

You can make a mango shake. For better taste, freeze it and make ice cream out of it. In order to ensure mango helps in weight loss, make your shake or ice cream without sugar.

Conclusion

Mangoes for weight loss can be a great solution to simplify your fitness journey. Make sure you try out the different ways to add mangoes in your weight loss diet and get all the great benefits of this fruit this summer.

Forskolin Uses

 The roots of the Coleus plant are considered to have high medicinal value. Forskolin is thus an active ingredient in many herbal products. The documented Forskolin uses include:

Cardiovascular ailments, especially idiopathic congestive cardiomyopathy as it acts on the muscles of the heart and walls of the blood vessels. 

Inhaling a single dose of Forskolin helps improve difficult breathing in asthma.

Helps improve dry eye symptoms

Injecting Forskolin at the base of the penis helps improve sexual erectile dysfunction in men.

To treat high blood pressure

Dilated cardiomyopathy or weakened and enlarged heart

Helps relieve Glaucoma by lowering the pressure in the eyes by lowering fluid inflow. 

Improves blood flow by relaxing the muscles in the blood vessels

Helps reduce inflammation thereby preventing surgical complications

Allergies

Blood clots

Increases the production of protein melanin which protects against DNA damage and cancer

Chest pain or angina

Insomnia or poor sleep

Digestive issues like Irritable Bowel Syndrome 

Improves insulin sensitivity in diabetes

Relieves menstruation pain

Seizures

Improves fertility by improving the development of egg cell

Skin issues

Urinary tract infections 

Bladder infections

Forskolin Benefits for Weight Loss

In addition to the several Forskolin uses listed above, Forskolin is used as an active weight loss supplement. Forskolin weight loss supplement shot to popularity after scientific studies showed positive results and proved efficacy.

How Does Forskolin Aid Weight Loss?

While some weight loss supplements help reduce weight by reducing nutrient absorption, others increase and activate metabolism. This helps in increasing the breakdown of fats which in turn leads to weight loss. Some supplements act directly on the enzymes linked to hunger namely, leptin and ghrelin. 

Forskolin and commonly tested synthetic forskolin analogues namely, Colforsin daropate, NKH477, and FSK88 aid weight loss by clubbing together different aspects of weight loss supplements. 

Forskolin is a diterpene. It directly acts on enzymes called lipase and adenylate cyclase. The enzyme adenylate cyclase in turn activates Cyclic Adenosine Monophosphate (cAMP) in the cell, promoting the breakdown of fat cells. This increases the basal metabolic rate and helps the body burn fats to generate energy. 

As Forskolin increases cAMP accumulation, it stimulates lipolysis, a metabolic process that promotes the breakdown of adipose fat and utilises it for heat, energy, and insulation. Increased levels of lipolysis increase fat degradation and its usage as a fuel. This triggers fat loss without loss of muscle mass.

Forskolin also helps increase the levels of free testosterone. Higher levels of testosterone circulating in the blood stimulate the release of fat from the fat cells. This also helps increase muscle mass.

Studies Prove Forskolin Weight Loss Efficacy

Results from several studies have helped establish Forskolin as a potent weight loss supplement.

30 overweight and obese people when administered Forskolin extract together with a low-calorie diet, reported reduced weight gain, improved insulin resistance, and better-managed blood cholesterol levels. The use of Forskolin also reduced the risk of metabolic syndrome

In another trial, Forskolin weight loss supplements were tested on 30 obese men. The researchers found a decrease in body fat with increased levels of testosterone in men who were administered active supplements as compared to the control group. Forskolin use also improved bone structure. However, Forskolin benefits were more pronounced in young men as compared to middle-aged men.

Forskolin, when applied as a cream on the inner thighs, led to substantial local fat loss. The reduced thigh girth measurement was seen in 28 women. Likewise, a slimming product containing Forskolin and other compounds namely, tetrahydroxypropyl ethylenediamine, caffeine, carnitine, and retinol, helped reduce circumference measurement. It also leads to improved body toning. The results were observed in 78 women.

Forskolin, along with rolipram, a drug used to treat depression, helped destroy fats and prevent weight gain. Furthermore, Forskolin, when used in combination with isoprenaline, also helped destroy body fats by activating cAMP in the cells

Recommended Forskolin Dosage

When consumed orally, the recommended dose of Forskolin is 100-250 mg/day with 10-20% forskolin extract. When inhaled using a Spinhaler inhalator, the recommended dose of Forskolin powder is 10 mg. The Forskolin weight loss supplement works best when consumed on an empty stomach in the morning. At this time, its absorption is the highest. 

Side Effects of Forskolin

The standard dose of Forskolin is considered safe and is typically well tolerated. However, common side effects reported include gastrointestinal issues like diarrhoea because of increased production of acid in the stomach which leads to increased bowel movement and loose stools.

Forskolin, when used intravenously, can lead to flushing, fast heartbeats, and low blood pressure. 

Forskolin, when inhaled, may increase irritation in the upper respiratory tract. It is also linked to cough, respiratory tract irritation, and restlessness.

Other side effects include: stinging of the eyes, enlarging of blood vessels in the eyes, and headaches.

Who Should Avoid Forskolin?

As Forskolin has a high drug-interaction history, its use must be avoided by:

People on blood thinners

People on antiplatelet drugs 

People on high blood pressure drugs like beta-blockers, calcium channel blockers, Clonidine, and Hydralazine

People with polycystic kidney disease. 

Pregnant women

Breastfeeding mothers

Conclusion

In its natural habitat, the roots of Forskolin are boiled in tea and used to promote general health and wellness. Forskolin uses extend to a range of medical conditions including heart ailments, eye troubles, and erectile dysfunction. It improves female fertility by improving the development of the egg cell. The extract is also helpful in correcting urinary tract and bladder infections.

Forskolin helps create enzymes namely, lipase and adenylate cyclase. These enzymes work by freeing the fatty acids from the cells. These fat cells are then burned as fuel. The icing on the cake is that Forskolin supplements help reduce fat without cutting down on muscle mass.

But Forskolin supplements must be used in tandem with proper diet and exercise to achieve weight loss results. Indulging in a high-calorie diet or skipping exercise on a regular basis will affect weight loss results too. 

It is important to talk to your health care practitioner before starting Forskolin weight loss supplements because of its side effects and drug-interaction history.

Types of Thermogenesis

 "The thermogenic process can be classified into three categories depending on whether or not it has been initiated through locomotion and intentional movement of the muscles. These are:

Exercise-Associated Thermogenesis (EAT): This refers to the number of calories burnt purposefully to break into a sweat or increase core body temperature. It is related to sporting activities.

Non-Exercise Activity Thermogenesis (NEAT): This refers to the energy expended for everyday activities which do not include sporting activities. 

Diet-Induced Thermogenesis (DIT): This refers to the energy dissipated as heat after a meal. It is also called the ‘thermic effect of food’.

Thermogenesis can also be categorised as follows:

Shivering Thermogenesis: It is the body’s response to sudden exposure to cold. It is driven by the body’s somatomotor system and occurs in skeletal muscles. As the skeletal muscles begin to contract rapidly, they generate heat which raises the body’s core temperature.

Non-Shivering Thermogenesis: it is defined as an increase in metabolic heat production – not associated with muscle activity. It largely occurs through the metabolism of brown fats.

What is Thermogenesis Supposed to Do for Weight Loss?

As thermogenesis is the process of expending heat, it plays a crucial role in weight loss. Thermogenesis helps generate heat by burning calories. These calories, if left unburnt, accumulate as fat, causing weight gain. Thus, combining thermogenesis with a healthy diet and regular exercise can prove to be an effective way to burn body fat.

Factors Affecting Natural Thermogenesis

The main factors that affect the body’s thermogenesis rate are:

1. Diet and Nutrition

The food we eat directly affects the rate of thermogenesis. For instance, macronutrients like proteins take longer to digest, implying that more calories are burnt to digest them. Some foods, however, are naturally thermogenic as they increase the heat loss in the body. Including thermogenic foods in daily diet can increase the rate at which the body fats are burnt. Scientific studies reveal that thermogenic foods can increase metabolic activity by up to 5%. This can translate to 15% extra burning of body fats. This must, however, be supported by a healthy diet and exercise."

2. Activity Levels

Exercise leads to muscle movement. As the muscles contract and expand, calories are burnt in the process. The energy produced is converted into kinetic energy and heat energy. Thus, as the frequency and intensity of exercise increase, more calories are burnt to fuel the activity, leading to heat loss and weight loss. 

3. External Environment

The body responds to the external environment and adjusts to the temperature variations by undergoing the process of thermogenesis. As the temperatures fluctuate, the receptor cells transmit signals to the brain. The brain then signals the skeletal muscles to stimulate vigorously, as seen during shivering. As the muscles move rapidly, they produce heat during the process which raises the body’s core temperature.

How to Use Thermogenesis to Your Advantage?

Thermogenesis burns calories to produce heat. The process leads to the creation of a negative energy balance which is directly linked to weight loss. Thus, including activities and thermogenic foods in your daily routine can increase the heat production in the body. This can prove to be an effective way to lose weight.

Top Thermogenic Foods That Help Burn Fat Quickly

Thermogenic food boosts metabolism. This leads to more burning of body fat in less time. Listed below are the top thermogenic foods that can help you burn more fat, quickly. These are:

1. Caffeine 

Caffeine is a natural stimulant. It increases the levels of adrenaline, the hormone that powers the body to fight or flee in stressful situations. As adrenaline levels increase, it stimulates the fat cells to release fatty acids into the blood. It is then used by the cells to produce energy. 

Caffeine also reduces appetite and boosts metabolism. Both are effective ways of reducing calories.

2. Green Tea

Green tea contains caffeine and epigallocatechin gallate (EGCG), two compounds that have thermogenic properties. EGCG is a type of catechin which slows down the breakdown of adrenaline, amplifying its impact. Caffeine and EGCG thus work in tandem to boost metabolism and increase fat burning.

3. Coconut Oil 

Coconut oil is mainly made up of medium-chain fatty acids. These fats inhibit fat deposition simply by increasing thermogenesis and fat burning rate. The medium-chain triglycerides also help with appetite control as they confer satiating properties.

4. Proteins

Unlike fats and carbohydrates, proteins take the longest to digest. This implies that more calories are burnt in the process. Thus, including high-protein foods in your daily diet can help you lose weight by burning more calories. While animal-based lean proteins provide a high degree of satiety which helps cut down appetite, plant-based proteins boost metabolism. 

5. Ginger

Ginger is known to enhance the thermic effect of food. Compounds in ginger possess antioxidant and anti-inflammatory properties which help a person burn more fat.

6. Foods Containing Capsaicin

Capsaicin is a molecule present in plants. It is a chemical irritant that leads to a burning sensation. It thus gives chilli peppers their spicy taste. Capsaicin works as a thermogenic in three ways. Firstly, upon ingestion, the chemical triggers a burning sensation. This, in turn, makes the tissues contract rapidly, leading to the burning of more calories.

Secondly, capsaicin stimulates the release of adrenaline in the body. This speeds up the metabolism and pushes the body to burn more calories and fat, leading to weight loss.

Lastly, its powerful burning sensation also cuts down on appetite, making you eat fewer calories. 

Research suggests that simply adding capsaicin to your daily diet can help you burn 10% more fat than the control group.

7. High-Fibre Foods

Switching from refined food grains to high-fibre whole grains has magical effects on energy regulation and metabolism. Research shows that eating an extra 45 g of fibre every day can increase metabolism. High-fibre foods include nuts like almonds and pistachios and fruits like avocados, pears, and mangoes

Thermogenic Fat Burners

In addition to foods, there are certain plant extracts that are used as thermogenic supplements. As they expedite the process of fat burning. Some of the best thermogenic fat burners include:

1. Garcinia Cambogia

Garcinia cambogia, a tropical fruit, is a potent thermogenic food. Its extract contains hydroxycitric acid (HCA), a compound that blocks the activity of the ATP citrate lyase enzyme. The enzyme is responsible for the formation of body fat.

2. Yohimbine

The bark of the African Yohimbe tree contains rich amounts of a chemical that is commonly taken as a thermogenic supplement. It is believed to increase the activity of hormones, namely adrenaline, noradrenaline, and dopamine. Increased levels of these hormones are directly linked to increased fat metabolism.

3. Bitter Orange 

Bitter orange, a citrus fruit, contains high amounts of synephrine, a compound touted as a natural stimulant. The use of synephrine helps increase metabolism. Studies show that it is one of the best thermogenic fat burners and leads to burning additional 65 calories per day

Conclusion

What is thermogenesis? Thermogenesis is the process of dissipation of energy as heat. It happens within the brown adipose tissue and the skeletal muscles, leading to the rise in the core body temperature. Certain foods are classified as thermogenic foods as they help boost metabolism, increase burning of fat, and cut down on appetite. Including such foods in a balanced diet along with regular exercise helps burn fat at a faster pace. 

Thermogenic supplements too are widely used for this purpose. The supplements increase the rate at which the body burns fat. The thermogenic fat burners will help you burn additional fat, helping you lose weight much more easily. Talk to your medical practitioner before trying thermogenesis as a weight loss mechanism. 

Reasons to Lose Weight

 We all know that being the right weight adds to our personality quotient. But there is more to it than just looking fabulous. Listed below are the top 5 reasons to lose weight: 

1. Extra Weight Hinders with a Good Night’s Sleep

What we eat has a direct bearing on our sleep quality. It affects how easily we fall asleep and how rested and refreshed we are upon waking up. This happens because of the choice of foods we eat. Overweight people are more likely to have imbalanced diets. Their food intake is centred on foods that are high in sugar and fats. As they are digested quickly, they leave you hungry in the middle of the night. 

More body fat also translates to a higher risk of developing sleep apnea. This further affects your sleep quality. Also, failure to get a good night’s sleep affects the functioning of the whole body. As the metabolism slows down, it enhances the risk of adding a few more kilos. 

2. It’s Good for Your Knee Joints

One of the important reasons to lose weight is to protect your joints. Your body weight puts extra pressure on your joints, especially the knee joints. While the age-related wear and tear is normal, the process is quick and damaging for people who are overweight and obese. To make things worse, the inflammatory factors associated with high body weight gain begin to prove troublesome for other joints too. This increases the risk of osteoarthritis, a degenerative joint disease.

Unfortunately, osteoarthritis is a vicious cycle. As the joints hurt, you move them less. Less moving joints mean they don’t get properly loaded. This, in turn, leads to muscle weakness which affects the cushioning between the joints. This makes osteoarthritis more painful and debilitating. Thus, a low-fat, anti-inflammatory diet will prove to be a boon for the joints.

3. You’ll Feel Less Stressed

There is a category of foods that are linked to higher stress levels. Refined grains and added sugars trigger the production of the stress hormone, Cortisol. When consumed, these foods send your sugar levels soaring. The levels also fall very quickly. This fluctuation is perceived by the brain as low blood-glucose levels, which can turn into a life-threatening situation. The brain then signals to produce cortisol, which acts as a hunger hormone and sends the body into eating mode again. With the wrong choice of food, the rise and fall of sugar levels continue and the body continues to remain stressed with high levels of cortisol circulating in the body. Thus, foods for stress are also linked to obesity and weight gain. 

4. You’ll Experience Fewer Seasonal Allergies

Allergies are the body’s immune system response. It invariably leads to the inflammation of the airways. As increased body weight is also linked to inflammation, obese and overweight people are more likely to experience seasonal allergies. 

Furthermore, food sensitivity and seasonal allergies have a ripple effect on weight gain. As they make the body feel lethargic and slow, such allergic reactions trigger the body to add on a few extra kilos. The vicious circle thus becomes difficult to break. But shedding a few kilos is the key to staying away from seasonal allergies too

5. You’ll Enjoy An Improved Sex Drive With Better Sexual Satisfaction

Did you know your BMI affects your bedroom performance too? Both men and women with high BMI may deal with a poor sex drive. Men with higher BMI have lower levels of testosterone, the hormone responsible for sex drive. Likewise, women with accumulated belly fat experience increased secretions of cortisol, the stress hormone. More cortisol interferes with sexual arousal.  

Other Reasons to Lose Weight

The body and mind enjoy a heap of benefits with weight loss. These include:

The food will begin to taste better

Memory and cognitive skills may improve

You may deal with lesser sweating

May lead to a better glow and clearer complexion

Helps you feel more energised and productive

Reduces dependence on medicines

May alleviate snoring

Aids in reducing the risk of developing certain types of cancers

May reduce the risk of cardiovascular disease

Helps eliminate the risk of type 2 diabetes

May lead to a healthier family

May increase lifespan

Benefits of Gradual Weight Loss

Maintaining a healthy BMI is important for overall health and well-being. It is natural for anyone trying to lose weight to want to lose it rather quickly. But this can do more harm than good. As you embark on your weight loss journey, make sure your achievements are gradual as sudden weight loss causes significant damage to the body. Listed below are the benefits of gradual weight loss:

1. Helps Sustain Weight Loss

Although sudden weight loss causes the body to shed a few kilos very quickly, it is difficult to sustain the results. Rapid weight loss affects the rate of metabolism. As the metabolism slows down, the body finds it difficult to shed the extra kilos thereafter. This leads to piling back of weight. On the other hand, gradual weight loss does not affect metabolism. This allows you to shed extra weight and also maintain it steadily throughout. Maintaining a healthy weight is more difficult than losing weight. 

2. Safer Way to Lose Weight

Sudden weight loss causes several health issues. To shed weight quickly, one may either resort to diet options or indulge in strenuous workouts. In either case, the health impact is glaring. A weight loss diet can result in nutritional deficiencies and dehydration, whereas strenuous workouts can leave the muscles drained and damaged. Thus, slow weight loss is the best as it allows the body to cope with diet and lifestyle changes more comfortably.

3. Reduces Risk of Muscle Loss

A strict diet to lose weight fast often results in a calorie deficiency. When the body does not have enough calories to burn, it shifts to muscle cells to generate the required energy to carry out daily activities. This results in muscle loss, a condition that can have serious consequences. On the other hand, gradual weight loss helps strengthen muscles. This results in a leaner and firmer body.

4. Prevents Sagging of Skin

Rapid weight loss causes the fat layer under the skin to burn quickly. This leads to loosening and sagging skin in the arm, thighs, stomach, and neck region. The face also shows fine lines and wrinkles. But when weight loss is gradual, the skin being an elastic organ, adjusts to the lean body mass more comfortably and easily. Also, the skin appears glowing and radiant when weight loss is powered by exercise and a healthy diet.

5. Promotes Healthier Hair

Rapid weight loss spurs hair problems. As the body is deprived of essential vitamins, minerals, and fatty acids, hair loss becomes common during the rapid weight loss process. The hair becomes drier and brittle. But gradual hair loss does not affect the quality and texture of the hair strands.

6. Eliminates Fatigue

Rapid weight loss diets are generally low in calories and protein. When the body does not get sufficient energy, it becomes sluggish and fatigued. On the other hand, slow weight loss ensures that more calories are burnt than what is consumed. This gives you the energy to perform daily chores efficiently. It also gives you the energy to follow an active lifestyle to maintain and sustain weight loss. 

Conclusion

Maintaining an ideal BMI goes beyond beautiful looks. Health benefits and reasons to lose weight are aplenty. Most importantly, it benefits the well-being of the body and mind. 

But weight loss is a slow rewarding process. However, people eager to see results quickly often resort to rapid weight loss programs. But sudden weight loss causes serious damage to the body.

So when you embark on your journey to weight loss, follow the stages of weight loss carefully. While most significant physical changes will appear during the first stage of weight loss, the second stage of weight loss leads to fat loss, resulting in fitter and leaner bodies.

Adopting a sustainable and healthy diet with good exercise habits is the key to healthy weight loss.

Frequently Asked Questions About losing weight

Q1. When should you consider losing weight?

If you are losing over 5% of your body weight in a span of 6-12 months without any explained cause, you should be concerned about it. On the other hand, if you have an increased Body Mass Index (BMI) and over 35 inches of waist, you should consider losing weight.

Muscle Without Weights

 One of the most common misconceptions about weight loss is the myth that you have to lift heavy weights in order to lose some of that body fat. The truth is, while lifting weights is beneficial, it is not essential for building strength or toning your body. 

In fact, working out by manipulating your own weight is more than enough. Combining a strict exercise regime with a diet plan to lose weight can work wonders for you. At the same time, you must also make sure to practice your routine at least thrice a week in order to achieve maximum strength success.

Here are a few exercises to lose weight that you can follow to get lean without using any weights: 

Push-ups

Push ups are one of the most efficient and effective ways to kickstart muscle building in your upper body. Push ups are also useful for developing your biceps and triceps.

They work out all forms of your upper body muscles such as chest, shoulders, arms and back. With enough repetitions, you can begin experimenting with your pushups on different surfaces. Start on the floor and slowly move your way up to doors, walls, or stairwells. 

The varying degrees of incline can help you build tolerance to the strain exerted on your muscles, which is why push ups are one of the most effective belly fat burning exercises. 

Crunches

Crunches are another set of easy exercises that you can do anywhere. They help you build and strengthen the muscles that surround your waist. Crunches are very different from sit-ups, and are even more effective in building a strong set of abdominal muscles while engaging the overall muscle group in your core. 

You can begin with 5-10 proper crunches every day and add a few more as you progress. Crunches are an excellent way to increase your stamina and have even been proven to improve lung capacity in certain cases.

Pull-Ups 

Pull-ups are one of the most effective forms of exercises that engage your upper body. They cover your chest, shoulders, arms and back. However they are also incredibly difficult to pull off. 

So if you are someone who struggles with them you can begin with flat pull-ups and then slowly pace yourself until you get to a point where your muscles are sturdy enough to engage in upright pull-ups. Another way to develop your biceps and core muscles without any weights would be to add chin-ups to your workout. 

Squats 

Squats are an exercise that most people often forget to include in their reps, even though they are really effective for increasing your body’s muscle mass. Squats engage your legs and back while focusing on your core, which helps in building a stronger lower back, making them an excellent way to lose belly fat.

Running or Jogging

One of the most obvious answers to the process of losing body weight has to be cardio. Activities such as walking and jogging are something that all of us can squeeze into our daily schedule because they require minimal effort and help you lose weight fast. 

A good way to engage your body in some serious cardio would be to begin with normal brisk walks and jogging in order to gradually increase your stamina. Once your body is used to this, it is time for you to advance to the next phase: running. 

When you first start running, your muscles are going to hurt a lot, which is why it is important for you to take your time and start slow with shorter distances. As you work your leg muscles and cardio system, increase your pace and distance. 

Jump Squats

Another good way of belly fat burning exercises would be to include jump squats in your workout. Using consecutive jump squats in endurance pushing reps like high intensity interval circuits can add a much needed cardio element for working your lower body. 

Try to get in at least three to four sets of fifteen reps with a couple minutes to cool off in between each set. Alternatively you can take the cool off time to come up with an isometric version of this exercise that hits your lower body more effectively. 

An important thing to keep in mind while carrying out these exercises would be to combine them with healthy sources of nutrition such as naturally sourced loose weight foods as well as weight loss drinks in order to get the best possible results. You can also opt for protein powders and multivitamin supplements to support your exercise efforts and get a leaner look faster.

What to eat after gym:

 People usually look for the best pre workout for performing their best in the gym and neglect what to eat after a workout. Maybe your best pre workout food helps you to give energy for your training session but the body is more active to absorb the nutrients within 30 to 90 minutes of doing exercises. Nutrients absorption decides your fitness and health. So pick carefully if you are looking for what to eat after a workout. 

Milk products like cheese, whey protein, Isolate

Oatmeal, banana, almonds

Protein rich diet sprouts, eggs

Chiken, meat, fish

Fruits

Post workout food is far more important as pre workout food. So stop worrying about what to eat before a workout. if you don’t have a proper meal after training you have to face some negative consequences including increased fatigue, muscle soreness, reduced performance, low blood sugar levels, and many more. So, you need to have your meal within 30 to 90 minutes of completing your training. Include these foods, right now if you are still looking for what to eat after gym. 

Intense training makes our tissues and muscles more sensitive to certain kinds of nutrients. It means muscles and tissues are most responsive to nutrients that are taken between 30 to 90 minutes after workout. So, your Post workout food must contain all the required nutrients like protein, BCAAs, vitamins and minerals, and many more. People usually take pre workout protein but it is more effective after working out. Here are some reasons why your post workout meal matters. 

Muscle Recovery: One of the most essential aspects for achieving fitness goals. 

Protein in your after workout food helps to repair damaged muscles. 

Amino acids help in protein synthesis and help you to recover quickly. 

For lean muscle gain and stronger muscles have protein in your diet. 

Refuel: After workout, you must have energy to perform other daily physical activities.

To avoid the fatigue and muscle breakdown due to low energy, you need to refuel your glycogen stores with carbohydrate diets. 

Low glucose level leads to decreased concentration and alertness in the brain that hampers your performance in the gym next day and many other activities. 

Keep hydrated: Hydration is very important when it comes to overall wellness after workout. 

Thirst is not a trustworthy measurement of being hydrated. You need to look at your urine colour to know if you need water or not. After training, you lose plenty of water from your body so your post workout meal should be filled with fluids. 

Staying hydrated keeps your mind alert and active for various activities. 

Dos and Don’ts Of Post Workout Meals

 In this article we will help you with some of the do’s and don’ts of post workout nutrition. Follow these tips to achieve the desired body goals in a short span of time. Are you ready to explore the excellent tips and enjoy higher quality workouts with better results? Then let us get started:

Fuel Your Body with Protein

If you are searching for what to eat after a workout, then make sure your meal is rich with protein. Protein consumption can fill your body with both essential and non-essential amino acids that are vital for speeding the repairing process of muscles and tissues after a workout session. Most fitness enthusiasts have a doubt what to eat after a workout? Well! If we speak about protein, then nothing can be better than having lean proteins like wild-caught fish, cottage cheese, antibiotic-free chicken, eggs, almonds, and occasionally beef or any red meat. If you are too busy to refuel your body with home cooked foods, then the best and quick fix solution is to have protein supplements.  

Increase Your Glycogen Consumption

While we perform those high-intensity workouts, our body becomes depleted of glycogen. Are you wondering what glycogen is? Well! Glycogen is a polysaccharide that our body gets when we consume enough after workout food that contains healthy carbohydrates and this can help to improve our energy levels. When you include carbs to your after workout meal plan, you help your body to release insulin. This insulin takes glucose from our blood and then stores it in the cells and muscles in the form of energy. When your body gets enough fuel, the glucose molecules then get converted to glycogen. To make the insulin release more proactive you should have carbohydrate and protein together.

Choose Foods that are Easy to Digest

Your ultimate goal to get a fit body and better results is to provide nutrients to the body as quickly as possible. Eating the right type of post workout food will aid in rapid recovery and also give you optimum results out of your hard work. You should try to include the following after workout foods and supplements to your diet: whole carbs, oatmeal, avocado, almond butter, chicken, fruits, eggs, greek yogurt and quinoa. All these foods are easy to digest and will also help you to feel satiated. 

Complete Your Meals with Healthy Fats

It is very important to include good sources of fat in small amounts to your post workout food list. These foods will not only help you feel satiated but will also help you feel full for longer periods of time. However, do not consume bad fats (saturated and trans fats) as these will increase blood cholesterol levels and LDL levels. You can have saturated fats like salami and bacon at times but the quantity must be limited. Good fats can be easily gulped in the form of avocados, nuts, chia seeds, fish, low fat milk, etc. and these monounsaturated or polyunsaturated fats are known to lower cholesterol levels and reduce the risk of heart disease.

Don’t Deprive Your Body of Nutrients for Long

You should never waste a lot of your time pondering your mind on what should I eat after a workout? This will have adverse effects on your body. If you are thinking about when to eat after working out, then remember that you must eat your nutritious after workout meal within one hour of completing your workout to get the most out of your hard work. It is within this window of time when the human body is able to perfectly rebuild the glycogen stores and also repair those torn muscles & tissues. If you skip whole foods, then get your hands on supplements like protein shakes, BCAAs, etc.

Avoid Unknown Ingredients

Sometimes it can be really confusing to choose the best post workout meal for yourself, when you do not know anything about certain foods or supplements. The best thing to do at that time is to stay away from them. There are certain foods that might contain ingredients that are rather bad for your body (sugar, preservatives, etc.) and therefore, you shouldn’t eat them. If you don’t understand the ingredient list, then do not have them.

Skip Cigarettes and Alcohol

If you are really looking to give your body the best post workout food and reap the benefits of those nutritious foods, then it is time for you to say a strict no to smoking and alcohol. Cigarettes and alcoholic drinks tend to slow down your muscle repair process. Alcohol inhibits the production of certain hormones that otherwise help in the production of testosterone.  

Stay Away from Spicy Foods

Spicy foods should never be a part of your after workout diet plan if you want to avoid unwanted consequences like heartburn and diarrhea. Additionally, spicy foods also contain capsaicin, which can irritate your body. These foods are also not easy to digest and thus can hinder the muscle repairing process.

Conclusion 

Follow these post-workout nutrition do’s and don’ts diligently and see how beautifully your body responds to them. You will definitely fall in love with the excellent results.

Trust Peanut Butter For Weight Gain?

 How is Peanut Butter Good for Weight Gain?

It is no secret that eating calorie-rich foods leads to weight gain. But when it comes to healthy weight gain, it is important to consume calories that are highly nutritious and comprise healthy fats.

Peanut butter is a wholesome, nutritious and tasty spread. It is full of healthy fats, proteins, vitamins, and minerals. At 90 calories per tbsp, peanut butter for weight gain wins the race. As it is rich in proteins, it keeps you satiated for long and you can easily avoid unnecessary bingeing on junk food. What’s even better is that this delicious spread helps to reduce LDL (Low-Density Lipoprotein) owing to the presence of high amounts of unsaturated fats in it. 

How to Use Peanut Butter for Weight Gain

Mentioned below are some important points that you can follow if you are planning to consume peanut butter for weight gain as part of your diet:

1. Eat Meals Periodically With Peanut Butter

Eating meals at regular/smaller intervals is good for your body functioning. If you eat six small meals periodically, it will help you add calories to your diet. Ensure that you supplement your meals with peanut butter.

You can consume peanut butter for weight gain by adding a spoonful in every meal amounts to an extra 500 calories in your daily calorie intake. You can add it to various dishes. You can spread it on sandwiches; mix it with vegetables, hot cereals, and fruits; or simply have a teaspoon of it after meals. This sure aids in gaining weight.

2. Ice Cream With Peanut Butter

To avail peanut butter benefits for weight gain, adding it to the meals can increase the calories in your meal. You can easily prepare a delicious peanut butter ice cream at home. All you need are some frozen bananas and dollops of peanut butter (as per your taste). Churn and blend in a food processor until the texture turns even. If you want, you can also add 1 tbsp of cocoa powder and a bit of coconut oil for added flavour.

Pour it into a container and freeze overnight — your yummy treat is ready. Having peanut butter for weight gain in desserts can be a great idea.

3. High-Calorie Smoothie With Peanut Butter

Sipping calories is an excellent way of gaining weight. Make use of the high-calorie peanut butter for weight gain by preparing smoothies with fresh veggies, fruits, and a blob of peanut butter. This will make the smoothie nutritious, delectable, and wholesome along with healthy fats.

Peanut butter adds a zing and goes well with all the varieties of smoothies. You can also add oats and frozen yoghurt at the base to draw maximum benefits.

4. Pre and Post Workout

Cardio and strength training helps you gain kilos by increasing the muscles and triggering your appetite. So, is peanut butter good for weight gain if consumed before or after a workout? The best time to have peanut butter is after a vigorous workout. The proteins and fibres present in the peanut butter restore, build up, and increase your muscle size.

An increase in essential muscle mass contributes to healthy weight gain. It is equally helpful to consume peanut butter before exercising as it supplies carbohydrates to the entire body and helps to refuel and recharge your body.

Choosing the Best Peanut Butter for Weight Gain

You must be wondering which peanut butter is best for weight gain. The product is available in multiple variants. Following are some of the types of peanut butter for weight gain for you to choose from:

1. Combination of Peanuts and Whey Protein

Peanut butter that contains both roasted peanuts and whey protein is a good peanut butter for weight gain, especially for fitness and gym enthusiasts. This combination is good for your taste buds and ideal for your muscle fitness.

2. Chocolate Peanut Butter

This peanut butter has a multitude of benefits. It is rich in vitamins and minerals, contains zero cholesterol, is dairy free, and has no trans fats. Healthy fats, protein, and fibres regulate your insulin levels and uphold your energy for several hours during the day.

With innumerable health benefits, chocolate peanut butter is delicious and the best peanut butter for weight gain.

3. Crunchy Peanut Butter

Crunchy peanut butter is a good source of folate and fibres. It keeps you full for longer periods and is good for your digestion. Loaded with crunchiness, it goes well with milkshakes and sandwiches. It increases your physical stamina and heals your muscles.

4. Creamy Peanut Butter

Creamy peanut butter is a good source of vitamins, potassium, protein, and healthy fats. It helps to boost your brain functioning and reduce the risk of high blood pressure, heart diseases and stroke.

The best peanut butter for weight gain will have only peanuts as the major component, and no added sugars, vegetables oils or other unhealthy ingredients. You can refer to the list of ingredients mentioned on the product label and make an informed decision.

Does Peanut Butter Make You Fat? 

Anything you have in moderation with a focus on balanced nutrition will help you stay healthy. Peanut butter benefits weight gain in a healthy manner when consumed in the recommended quantities. But if you just keep eating a lopsided diet, you are sure to gain unhealthy weight and will become fat.

Conclusion

While it is natural for people to gain weight rapidly by feeding on high calories with no health benefits, such a practice should be avoided. The ideal way to add kilos should be a high and wholesome well-balanced diet with exercises. The basic concept should be to incorporate a high-calorie diet with healthy fats and other vital nutrients — which is why peanut butter for weight gain works well.

What Is Casein?

 Casein is a common type of dietary protein that is often found in milk and dairy products. It is primarily characterized by its slow release of amino acids which help with boosting recovery and muscle repair. There are two primary types of casein available in the market, which are micellar casein and hydrolysate. While casein hydrolysate is rapidly absorbed by the body, micellar casein is digested slowly and releases its nutrients over time, potentially causing casein intolerance in some cases. 

The slow-release action of casein is also helpful for promoting the synthesis of amino acids within the body which prevent our muscles from being consumed by our body due to catabolism, earning casein the name ‘anticatabolic’

Benefits Of Casein

Consumption of casein protein can be beneficial for boosting the growth of muscles and bones in the body, especially for those who take part in a lot of physical activity. It also helps with lowering the body’s triglyceride count, which is beneficial for reducing cholesterol, reducing oxidative stress exerted on the body, and preventing the risk of developing age-related macular degeneration or complications like cardiovascular disease. 

While casein does have a lot of benefits that we can put it to use for, there can be instances wherein people may experience adverse effects after being exposed to it. Particular subtypes of beta-casein protein such as A1 and A2 have been observed to cause certain symptoms and reactions of casein intolerance among patients that show similarities to that of dairy intolerance.

Understanding Casein Allergy 

Primarily, people experience casein allergy symptoms when their body misidentifies the protein as a potentially harmful substance or pathogen. This instantly triggers the release of white blood cells and other antibodies which work towards eliminating it from our system. It is commonly confused with lactose intolerance, which commonly occurs due to the lack of enzyme lactase in our body, due to its similarities in symptoms.

The similarities in symptoms commonly occur due to the presence of like compounds in both casein and dairy-based products. Both supplements are made out of ingredients like fats, milk proteins, lactose, and milk sugars. 

In cases of casein allergy, it is best to avoid all forms of milk and dairy products since the body can experience severe reactions to the introduction of those substances. This could potentially trigger major health complications such as anaphylaxis which can trick the immune system into releasing a lot of harmful chemicals in the body. 

Casein intolerance symptoms are a common case among infants and toddlers since their immune systems are still developing and the sudden introduction of casein-based substances can potentially trigger allergic reactions. This commonly occurs among those who are bottle-fed instead of breastfeeding, since manufactured products are mostly incorporated with chemicals laced with casein. This effect can be further amplified due to the role of preexisting genetic markers that have a negative reaction to lactose products.

In most cases, this casein allergy goes away by itself until the child reaches the age of 6-7 years. However, some children never do get rid of the allergy and carry it all the way into adulthood. Alternatively, a gene carrying a sensitivity to protein or lactose-based products might activate itself due to exposure to a certain trigger or a type of environment, which can lead to a serious and activated casein allergy

Tests For Casein Intolerance

While there are no specific casein intolerance tests to be done to determine the presence of a casein allergy, there are always checks for certain telltale signs and symptoms of the disease which you can get tested for, apart from being checked for your family history and a medical examination. 

Here are a few tests that you can get conducted by your local medical health practitioner to determine the casein allergy information:

 A standard stool test to find out any abnormalities such as discoloration, consistency, presence of blood, etc that could be a sign of casein intolerance

A blood test to check for sudden drops or spikes in insulin hormones, blood sugar fasting levels, etc.

One of the more common tests for casein sensitivity include a skin test wherein a small amount of casein protein is introduced to the body. The doctor then observes if there are any classic signs such as redness, bumps, blisters, or any other indicators of inflammation in response to casein protein.

Additionally, a suspected mild case of casein sensitivity can be simply tested by introducing some milk into the body and looking out for any allergic reaction such as closing off of the throat, blocked sinuses, headaches, vomiting, etc.

There are also certain medications that could alter the outcome of these tests. If you are doubtful of being allergic to casein, avoid consuming tablets such as antihistamines which may tamper with your allergy tests and bring back a false positive or false negative. 

Preventative Measures For Casein Intolerance

If you are someone who may be suffering from casein intolerance, it is recommended that you monitor your food intake with the utmost care and responsibility. Not only do you have to completely stay off of foods that have milk in them, but you must also make sure that the food that you do consume has not been processed using the same equipment.

This happens because usually kitchen equipment has a tendency to pick up trace amounts of whatever food they are processing and pass it on the next month. This is why you must make certain changes to your lifestyle. Stop ordering food for a while and focus on planning your own meals to involve dairy-free foods that you enjoy. 

Here are a few other tips that you can use to help deal with casein intolerance:

If you are someone who is allergic to casein but still enjoys eating ice cream, try going for rice or soy-based desserts. They are made from alternative forms of dairy such as nut butter, almond milk, etc which are virtually free from lactose.

You can swap fried junk foods for comparatively healthier foods such as roll-ups which are completely free of milk and are rich in nutrition.

Make it a habit to cook your own food instead of ordering in. Doing this will give you a better idea of what you are putting into your body. Learning how to cook can also be an essential life skill. 

Treatment For Casein Intolerance

Since the casein intolerance is more or less embedded inside your genes, there are not many options to carry out the treatment for it. You can, however, take the necessary steps to ensure that you do not experience a severe allergy episode. 

Once you have been properly diagnosed by your doctor about the allergy, you can start keeping a shot of epinephrine handy as a casein allergy treatment in case you accidentally consume something that has milk in it. It is also a good idea to invest in some over-the-counter antihistamine tablets. These tablets counter the secretion of histamine, a hormone that sets off inflammation in the body. You can use this tablet whenever you experience mild irritation or discomfort from the food that you have consumed. 

In case you are feeling allergic to casein because of something that you may have been exposed to, it is vital that you immediately dose yourself with epinephrine. Do not wait to consult a doctor as the inflammation may become worse by the second in such cases. Epinephrine on the other hand will not even harm you since all it is doing is providing you with an adrenaline rush for a few minutes. Once you have injected yourself, go to your nearest medical health practitioner and get yourself checked in for observation as the casein can cause several other symptoms for up to a period of 5 hours after the initial attack.

Fast Results With These Weight Gain Exercises

 Easy Weight Gain Exercises without Equipment

For gaining weight after workout, you need to provide your muscles with some weight or resistance. This helps build more muscle mass, giving you a bulkier body. The more you want to gain, the more you should lift. (Note: Always start slowly and increase the resistance steadily. Avoid jerky movements to prevent injuries)

However, with the busy lifestyle and several other reasons, not everyone is able to hit the gym regularly. But here is some good news. The best resistance that you can offer your muscles is your own body weight. What if we told you there are certain weight gain exercises that you can perform at home? Well, these weight gain exercises for beginners and even intermediate or advanced level individuals are ideal for a good home workout:

1. Push Ups 

For anyone looking for an easy weight gain exercise at home, push-ups are perfect to get started with. Based on your level of expertise or experience, you can try modified variations till you are confident to move on to the next one. 

Steps:

Lie down facing downwards on a mat. 

Now, elevate your body and support the weight on the palms of your hand and toes, keeping your elbows and knees straight. 

Make sure you keep your pelvis tucked in for a plank-like posture. 

Now, slowly bend your elbows and push your body towards the floor, maintaining the plank position. 

Go as low as possible and then push back up to the starting position. 

If you are unable to do weight gain exercises with your knees straight, you can even bend your knees to touch the floor and repeat the same steps as mentioned above.

2. Squats 

For weight gain after exercise, a compound variation like squats is good for you. It works on your leg muscles as well as the abdominal muscles. Additionally, this is one of the weight gain exercises that do not require any equipment.

Steps:

Stand with your feet at shoulder-width apart. 

Tuck your pelvis in and slowly lower your hip like you are sitting on a chair. 

Go down till your knees are at a 90 degree angle. 

Then lift back up to the starting position. 

Make sure that your knees and ankles are aligned when you lower your body. 

Also ensure that your back remains straight. 

You can try this weight gain exercise at home with a chair or stool to support the movement or with your back against the wall if you are a beginner. 

3. Lunges 

This is another great weight gain exercise for beginners. It strengthens your legs and stabilises your back and core muscles as well. 

Steps:

Stand with one foot in front of the other. They should be roughly 3 feet apart. 

Keeping your back straight and hips tucked in, bend both your knees while lowering the body. Think of it like you are kneeling down to pick something up.

When the knee of the leg that is behind almost touches the floor, lift up and get back to the starting position. 

Now, switch legs and repeat on the other side. 

If you find it hard to balance yourself, you can use a table or chair by your side for support. Try it with support till you are confident enough to perform without it. 

4. Tricep Dips 

This is one of the best exercises to strengthen and build the muscles on your arms. Add this to your weight gain workout plan. All you need is a low-level stool or a step.

Steps:

Sit down with your back against the stool or the step. 

Now, place your palms on the step or the stool with the fingers facing inwards and elbows facing outwards. 

Raise your hip till your body weight is supported on your palm and your heels. 

Now lower your body by bending the elbows. Be very careful not to just move your hip up and down. 

Then push back up through the elbows till they are straight. 

Keep your knees soft while performing weight gain exercises like this one. 

5. Crunches 

These are the best exercises for you to strengthen your core muscles. As opposed to popular belief, crunches are not primarily for weight loss. Based on how you perform them, they even help build abdominal muscles. This makes them one of the greatest workouts to gain weight.

Steps:

Lie down on a mat with your back towards the floor. 

Bend your knees while keeping your feet on the ground. 

Now, curl your upper body up towards the knees while keeping your hands extended. 

Make sure that your neck is straight. To do this, just keep your chin up. 

When you have reached up as high as possible, slowly lower your body back to the starting position. 

Performing more repetitions faster works as a cardiovascular exercise, causing weight loss. However, in order to build your muscles, it is a good idea to perform the crunches slowly. 

Conclusion

These weight gain exercises are only effective if you have a good diet to go with them. When you perform these exercises, your muscles will undergo microscopic wear and tear. Only when you fuel them with nutrients like proteins, will they be able to repair themselves. Without proper nutrition, your muscles break down the structural protein. As a result, you will see a drop in muscle mass, delaying the results of your weight gain exercise at home. For weight gain, make sure that the calories burnt are lesser than the calories consumed. So, in addition to weight gain exercises, make sure that you get all your additional calories from healthy food sources like meat, nuts, seeds, fruits, dry fruits, and more.

Right Food To Gain Weight For Females

 Food to Gain Weight for Females

Females are structured differently than men. Also, their metabolic activity is different. So, a diet plan to gain weight must be formulated accordingly. Foods to eat to gain weight may differ from the food consumed in a regular diet. A weight gain meal plan for females must include these foods:

Whole Milk: Milk is a rich source of fat, carbohydrates, and proteins. It provides ample quantities of vitamins and minerals. Drinking at least 2 glasses of whole milk or full-cream milk will not just help you gain weight but also provide the required nutrition to make your diet healthy and balanced.

Dried Fruits: Dried fruits are rich in nutrients and are packed with calories. Being energy-dense and naturally high in sugars, they feature in the list of healthy ways to gain weight in females.

White Rice: In India, rice is rated as a staple food, and is part of most Indian diets, making it the easiest option among foods to gain weight for Indians and Asians. But the type of rice that is consumed makes all the difference. Go for white rice if you want to add a few kilos. White rice is the result of refining. The fibre from the grain is removed during the refining process which increases its glycemic index. This leads to a quicker breakdown of sugar in the body, releasing sugar instantly into the bloodstream which is helpful in weight gain.

Red Meat: Red meat plays a significant role in building muscle and gaining weight. Steak, sliced from the fleshy part of beef, is rich in leucine and creatine. Also, they contain both proteins and fat. These nutrients are known to increase muscle mass. 

Dark Chocolates: Dark chocolates are rich in calories as well as fats and have added sugar, all contributing to weight gain.

Whole Grain Cereals: Whole grain cereals have high amounts of unsaturated fats which provide healthy calories and the essential carbohydrates required to gain weight quickly. They are fortified with minerals and vitamins and are rich in fibre and antioxidants which are good for the body.

Cheese: Cheese is a rich source of fat and calories. Also, protein and calcium are packed in ample quantities. So, if you are looking to add a few kilos, get a hand on full-fat cheese.

Butter: Butter is rich in calories. Each tablespoon contains about 102 calories. Thus, it is a wonder food to gain weight for females. In addition to using it generously while cooking food, add one tablespoon of sugar to a tablespoon of butter. Eat it twice daily post meals.

Olive Oil: Olive oil is a healthy fat when it comes to weight gain. You can use it as a medium of cooking or as a salad dressing to enjoy its benefits.

Peanut Butter: Peanuts are a rich source of fatty acids, proteins, vitamins, and minerals. A tablespoon of peanut butter provides almost 90 calories which help you gain weight easily. Also, being nutritionally dense, they act as a constant source of energy.

Potatoes and Starch: Starchy foods like potatoes, oats, cornstarch, legumes, etc. are a source of extra calories which help in easy and quick weight gain. Go for baked and grilled potatoes to boiled ones as baking and grilling keep the carbohydrate content intact. Just add butter to add taste and calories

Dry Fruits: Nuts, dry fruits, and seeds are calorie-rich and loaded with nutrients that help you gain weight naturally. Add them to smoothies, salads, or simply munch. 

Whole Eggs: Eggs must form a part of the diet for weight gain for females because of their muscle-building properties. They provide a healthy combination of proteins and fats. The best part is that you can consume as many as you like in a day. They are easily available and are an excellent example of foods to gain weight.

Fatty and Oily Fish: Eating oily fish like salmon, sardines, and mackerel provide the required proteins, healthy fats, and omega-3 fatty acids required for muscle building, leading to healthy weight gain.

Chicken Breast: The chicken breast contains high amounts of healthy fats and proteins which facilitate muscle growth and recovery and therefore must be a part of the weight gain meal plan for females. It is also packed with loads of nutrients that help in making the body healthy.

Banana: Bananas are a rich source of carbohydrates and calories. The fully ripe ones are packed with sugar. Mix a fully ripe banana with milk or curd for weight gain.

Avocados: Avocados are a wonder fruit when it comes to weight gain. Being calorie-dense and packed with fats, they provide the required calories and nutrition to gain weight.

Mango: Mangoes are rich in carbohydrates, sugar, and proteins. This makes it an essential part of a diet for weight gain for females. Coupling it up with a glass of milk boosts easy weight gain.

Discussed above is a list of food to gain weight for females effectively, while taking care of health and nutritional needs as well.

Tips and Tricks to Make Weight Gain Diet Plan for Females Effective

‘What to eat?’, ‘when to eat?’, and ‘how to eat?’ are important aspects that are crucial in a weight gain journey. These must be part of a weight gain meal plan for females to get quick results. Listed below are a few tips and tricks that will address these issues and will make the weight gain diet plan for females effective. 

What to Eat?

Eating right to get the required nutrients on a daily basis is essential. Here are some of the measures you can take to gain these healthy nutrients:

Add Calories to Your Daily Diet: Weight gain is all about the input-output equation. If you take in more than what you burn, the excess will be stored as body fat. Eat approximately 1000 extra calories per day over and above the recommended daily calorie intake.

Say NO to Junk Foods: Although junk foods are packed with calories, they contain high amounts of added salt, sugar, and unhealthy fats. These impact the body adversely, so it’s best to avoid junk calories.

Avoid Fizzy Drinks: Fizzy drinks like colas and sodas have empty calories and added sugar with no nutritional values. Prefer shakes and smoothies made from full-cream milk with fruits, nuts, and seeds as a healthy replacement.

Dress Up Your Salads: In the search for high-calorie options, foods like salads are bound to go down. But it’s important to consume your salads as they provide vital nutrients and roughage. Consider using dressings to make your salad a high-calorie diet.

Keep Protein Intake High: A high protein intake coupled with regular exercise helps build muscles. Without adequately developed muscles, the extra calories are stored in the body as fat. Therefore, it is important to add protein in food to gain weight for females.

Eat the ‘Good’ Fats: Not all fats are good and therefore they must be added carefully to weight gain meals for females as they contribute to heart ailments. Consume polyunsaturated and monounsaturated fats and avoid trans fat.

Stay Hydrated: Once you are hydrated, your muscles are hydrated too. This improves muscle strength and aids in recovery and building. Healthier muscles allow you to work out for longer durations which helps develop muscle mass, adding to extra kilos.

How to Eat?

It may be possible that you are not able to reach your weight management goals despite eating only healthy foods. For healthy weight gain, you should ensure that you:

Increase Portion Size: To increase the calorie input in each meal, simply eat more in every meal. This can be done by increasing the portion size.

Eat Frequently: Instead of 3 basic meals a day, make it to 6 meals per day. Add healthy snack options in between the basic meals to increase your calorie intake. Prefer energy-dense foods like dark chocolates, peanut butter, or coconut milk as a mid-meal snack.

When to Eat?

Drinking fluids immediately before meals make you feel full, cutting down on your appetite. Hence, you fail to get the required calories. Therefore, it is important to avoid drinks before having food to gain weight for females. You can instead take high-calorie beverages with meals or post-meals.

Overall Health Tips

Eating right alone is not a way to reach your weight management goals and maintain your overall health. You should also ensure:

Adequate Sleep: The body rejuvenates during sleep. Also, the muscles recover and grow during sleep. Healthy muscle mass is important to gain weight.

Stress Reduction: Stress and weight gain are inversely related. If you are looking for healthy ways to gain weight in females, try to eliminate stress from life.

Try Weight Training and Yoga: The type of exercise you choose also has a direct bearing on how much weight you’ll gain. Avoid cycling, swimming, and jogging as they increase the rate of metabolism. Try weight training exercises and yoga.

Conclusion

Unlike weight loss, weight gain can be a happy and cheerful journey as it allows you to eat to your heart’s content. Picking your favourites from the list of healthy food to gain weight for females and following the simple tips and tricks on how and when to eat can go a long way in helping you achieve your weight goals quickly and safely.

Gain Weight & Muscles With Non-Vegetarian Diet

 Things to Consider Before Starting Weight Gain Plan 

When starting any new non veg diet chart for weight gain, remember that the goal is to increase weight not by eating junk foods, and unhealthy meals but by consuming proper 3 meals in a day regularly along with workout. 

When gaining weight, consume more calories than you burn

For a smooth weight gaining process, make protein or calorie goals for your everyday food intake. 

Make sure to increase your protein intake to put on weight easily. 

Choose skimmed milk over toned milk, eat a lot of fresh fruits, have boiled eggs instead of fried one and munch on dried fruits instead of toffees. 

Dos and Don’ts Of A Non-Vegetarian Diet 

Don’t overdo on red meat, eat it in moderation. If you are health conscious try to have it once in a fortnight. As eating this in excess can increase the risk of cardiovascular disease. 

If you lead a sedentary lifestyle, restrict your egg intake and have only two white eggs in a week.

Go for more white meat like turkey and chicken and fish. Eat the lean cuts of meat and make sure to trim off the visible fat. Also, use healthy cooking methods and avoid deep frying them.

Boiling fish and eggs is better than frying them. Frying decreases their protein levels and also makes it difficult to digest them. 

Drink lots of water, keep yourself hydrated because proteins are thermogenic foods that release heat and are too difficult to digest.

Do not eat fruits with any meat because it gets fermented and can cause indigestion and bloating. 

If your uric acid levels are high, avoid consuming meat. 

Related Post: Uses of Vitamin D Capsule

Frequently Asked Questions

Does Eating Non Veg Increase Weight?

Eating non veg can help you in gaining weight. Fatty and lean meats are a perfect source of protein, and can help you in weight gain and muscle gain. They also contain a good amount of amino acid that helps in stimulating muscle protein synthesis. 

Related Post : Why vitamin c capsules are necessary

What is a Good Meal Plan to Gain Weight?

A perfect weight gain diet chart non veg plan contains healthy calorie dense foods such as avocado, full fat milk and banana. Healthy carbs like potato, banana, sweet potato, fruits, whole grains, rice etc, healthy fats such as salmon, nuts, olive oil, nut butter and much more. Also, good protein source tofu, legumes, beans, nuts with every meal. 

Gain Weight In a Safe And Healthy Manner With HealthKart Consultants 

From a variety of Weight Gain Diet Plan, Weight Diet Plan for men to Weight Loss, Paleo Diet, Vegan Diet, Keto Diet, Low Fat Diet, Atkins Diet, Weight loss meal plan, to Veg Weight Loss Meal Plan, Intermittent Diet, Gluten Free Diet, to High Fiber Diet, and Lean Muscle Gain, HealthKart qualified and experienced dieticians can help

People need calories to gain weight but there are various sources of it. Can you include all of them in your bulking diet plan ? Before answering it, you have to know the sources of calories. There are mainly two types of calories though which we can do bulking.

 Dirty Bulking: When we say dirty bulking it means taking calories in unhealthy ways. Junk foods, processed foods, cold drinks, soda, and oily foods are the main reasons for it. Though these are the foods to increase weight, not relevant to muscle building. In general, people say them as fat gain foods. 

Clean Bulking: The natural source of calories are called clean bulking. We have plenty of options for high calorie foods for bulking including starchy foods, whole grains, and others. There are many other sources of calories like supplements that you can use for clean bulking as well. 

Supplements For Bulking: 

Muscle gain foods are good but you need supplements for faster results. Here are some of them. 

Protein Supplements: Bulking without protein is very hard to imagine. People in fitness surely recommend protein to gain weight although it is very useful in weight loss. Protein reduces your appetite and boosts your metabolism. You must be wondering how a nutrient which functions opposite of weight gaining would be really helpful in bulking. Actually, protein supports increasing muscle mass and strength that helps you to lift more weights. Unwanted fat is converted into muscles with a protein rich diet. Include such foods like eggs, milk, soy, peas, and others in your weight gain diet plan. But it is hard to get only protein for your bulking purposes as these natural sources consist of other nutrients and fibers. So, you have to go for supplements. There are brands which provide you from the best tasting whey protein, plant based protein, to highest quality protein. 

JustHer protein

HealthKart poiten

MuscleBlaze protein

GNC protein

Mass Gainers: Calorie plays an important role in weight gain. You have to consume more calories than you burn for bulk up. Use only clean calories for this. Incorporate calorie rich foods in your diet plan for gaining muscle. Some of the weight gain fruits are mango, papaya, muskmelon, watermelon, and others that are rich in calorie profiles. Some vegetables like potatoes, sweet potatoes, peas, spinach, starchy vegetables are high calorie foods for weight gain. Along with them whole grain foods are the best foods for bulking. So include them in your bulking diet. For faster results you can use some of the best mass gainers from the house of:

MuscleBlaze

Labrada

ON

GNC

BCAA Supplements: While doing bulk up you must take care of faster muscle recovery along with foods to gain weight. Muscles tears while doing exercises but can’t get recovered without proper nutrition. BCAAs play an important role in faster muscle recovery. Only after that muscle mass develops. Though you can get BCAAs from the sources like fish, eggs, meat, and others but here are some of the top BCAA supplements from brands like:

MuscleBlaze

Scivation Xtend

MyProtein

BigMuscles

Can you eat anything while bulking? The simple and direct answer is “No”. It is very important to know the source of calories before putting something in the month. Be watchful and count your calories and enjoy the bulking up.

Foods and Supplements: Enhancing Your Health and Wellness

 In pursuing a balanced and healthy lifestyle, the importance of proper nutrition cannot be overstated. Foods and supplements play a crucial role in supporting our overall well-being. By consuming diverse nutrient-rich foods, we provide our bodies with the essential vitamins, minerals, and antioxidants they need to function optimally. Additionally, supplements can complement our diet by addressing nutritional deficiencies or supporting targeted health goals. However, it is important to consult with healthcare professionals or registered dietitians to ensure appropriate and safe usage of supplements. Combining wholesome foods and suitable supplements can nourish our bodies and promote long-term vitality.

We have come up with 12 such natural yet effective foods and supplements that can help you to gain weight in a healthy way.

Banana

To gain weight one needs to gulp down more and more healthy calories. If you are looking for the best and healthy weight gain fruits, then do not forget to add bananas to your diet chart. One single large sized banana can provide your body with around 100 calories. It is a source of good carbs and lots of energy.

Salmon

Salmon is not only a tasty fish that can be cooked in various ways to satiate your taste buds, but can also be used as a weight enhancing food. Yes! You herald that right. Do you know tha around 6 ounces of this delicious fish can fill up your body with as good as 240 calories. Salmons are an excellent source of healthy fats, omega 3 fatty acids and protein, which makes it the best food to include in your healthy diet to gain weight.

Red Meat

Red meat is often considered bad for those who are looking to lose weight, but do you know having them in moderate quantities can turn out to be a blessing for those who wish to gain some kilos? It is one of the best foods that should be included to your weight gain diet plan as it can help in building muscles. 3-ounce of red meat consumption can fill your body with as good as 300 calories.

Eggs

Don’t forget to add eggs to your weight gain foods list if you want to gain weight quickly. One large egg can give your body as good as 78 calories. To gain weight make sure you eat both the yellow and white part of eggs. You can have it in the form of scrambled eggs, boiled eggs, half fry or as you like.

Mass Gainers And Weight Gainers

Gainer powders are the best dietary supplements that can be added along with your regular food to gain weight for females and males. These supplements are broadly classified into two types: mass gainer and weight gainers. If you want to gain weight (you are too skinny) then go for weight gain and if you want to gain muscle mass (you are not too skinny) then go for mass gainers. These calorie-rich supplements are rich in protein, carbs, fiber and other vital nutrients that are necessary for gaining weight/ mass.

Protein Shakes

If you are looking for foods to gain muscle mass, then do not forget to include protein shakes. You can easily make protein shakes at home by mixing nuts and fruits to milk. You can also try protein powders to make delicious shakes at home and get all the nutrients you need to gain weight.

Rice

Brown rice is one of the best foods that needs to be added to your weight gain diet plan. This high calorie food is a good source of protein, carbohydrates and dietary fibers that are necessary for gaining weight. Try to add lentils or chicken along with brown rice to make it more delicious and nutrient-rich.

Potatoes

Potatoes are the best high calorie foods for weight gain as these are rich in starch and carbohydrates, both of which helps in gaining weight. Not only this, potatoes can also help to increase your muscle glycogen stores, which is required to produce energy so that you can workout for long hours.

Peanuts

Want to gain weight, then the best thing to do is add peanuts to your daily diet plan. You can have them in the form of peanut butter, protein bars, roasted peanuts or anything that you like. These are not only a great source of protein but also offer healthy fats to your body.

Milk And Milk Products

Full cream milk and products made from milk are the best foods to gain weight. Mix your protein or gainer supplements with a glass of full cream milk and see the magic on your body. You can have curd,cheese, paneer and other such dairy items to gain weight. 

Brown Bread

Not only are brown bread a rich source of carbohydrates but are also good sources of fibers and other vital nutrients that support weight gain. You can make a high calorie weight gain diet using brown bread by having it with chicken, cheese, peanut butter, etc.

Nuts And Dry Fruits

Nuts and dry fruits are the best sources of healthy fat, omega 3 fatty acids, protein and other such vital nutrients. These foods will not only help you to gain healthy weight, but will also provide you body with the much needed nutrients so that you are never nutrient deficient.

Conclusion

Have all these foods and supplements in moderate amounts along with regular exercise to see quick results in a short amount of time.

Frequently Asked Questions About Foods and Supplements

Q1. What purpose do supplements serve in food?

Supplements in food are additional substances, such as vitamins, minerals, or herbs, intended to enhance nutritional intake and support overall health and well-being.

Can a Boy Gain Weight Fast?

 Before jumping on any kind of weight gain plan, you need to consult with the HK dietitian. Here are some common things you should include in your weight gain diet plan for men.

Eating more than sufficient calories than you burn in a day.

Include natural calorie dense foods in your diet.

Lift heavy weights

Take foods with high fats and carbohydrates. 

Have a liquid calorie rich diet. 

What is the Best Meal Plan to Gain Weight?

Though people search for an excellent weight loss meal plan very often, a healthy weight gain meal plan demands good attention too. Here are some of the meals that should be included in the meal plan for gaining weight.

Red meat

Rice

Potatoes and starchy vegetables

Fish

Protein Supplements

Fats by nuts

Looking for a weight gain meal plan for males, consult with the dietitian first. But here are some recommendations that are really very effective. 

Milk and milk products

Mixed nuts

Peanut butter

Rice

Good fat based products.

Skinny people must change their lifestyle to gain weight fast. Incorporating men’s weight gain diet plan is great but you should also include the healthy sleeping, weight lifting, and many others in your lifestyle. Increase your diet little by little, especially calorie dense diets, everyday to gain weight fast. 

What Else We Offer In HealthKart:

Apart from weight gain diet plan, we also offer many other fat loss diet with help of the professionals and dieticians.  

Paleo Diet 

Vegan Diet 

Keto Diet

Low Fat Diet 

Atkins Diet 

Veg Weight Loss Meal Plan

 Weight Diet Plan for Women 

Intermittent Diet

Gluten Free Diet 

High Fiber Diet

Lean Muscle Gain

Dos and Don’ts for a Better Bulk

 So, what to do to get a better bulk? Well! Don’t worry we have come up with 10 tips that you can follow to easily get that dream physique and bulking body you always wanted to.

1. Eat More Protein

To bulk your body and gain muscles, your body needs a lot of protein. Make sure you are eating the right type of foods that contain protein. However, this doesn’t mean that you can deep fry those chicken wings and have them dipped in mayonnaise sauce or enjoy chole (protein) with oil dipped bhaturas. No! Not at all! Give your body a healthy source of this macronutrient, have it cooked in less oil (probably one teaspoon of olive oil), bake your protein sources or simply boil them.  

Speak to a nutritionist to know the amount of protein that your body needs for a better bulk, and consume accordingly. Protein not only supports muscle building, but is also the best source of amino acids that support rapid recovery of muscles and tissues.

2. Stay Away from Sugar and Junk Food

Eating a lot of calories can help you get a bulk body, but make sure you are not gulping down unhealthy calories. Sugar, fried foods, packed foods, refined carbohydrates, etc. are loaded with unhealthy calories and have very less or no nutritional value. Eating these food items will only increase your weight in an unhealthy manner that might later on lead to various diseases.

Replace sugar with stevia or honey, white rice with brown rice, refined bread with multigrain bread, packed foods with fresh vegetables & fruits. Incorporating these tips to your balanced bulk body diet will definitely help you achieve your body goals in a short span of time that too in a healthy manner. 

3. Don’t Skip Carbohydrates

While focusing so much on protein, do not forget the importance of carbohydrates in lean bodybuilding. We have a misconception that all carbohydrates are bad if you are looking forward to having that bulky body. Our body needs enough carbohydrate to fuel our hard work (exercise) and to maintain body stores of glucose. 

Failing to give your body the much needed dosage of carbs can result in muscle being broken down. Your carb intake depends on the intensity and volume of your training. You can have a healthy source of carbs like oats, brown rice, multigrain bread, pulses, etc.

4. Eat Fibre in Moderate Amount

Eating good amounts of fibre rich foods is very important for keeping your body fit and fine. However, nothing in excess is beneficial for the body. To get that lean bulk body you need to know how much fibre you must consume. This is one of the best bulking tips that you should keep in mind. 

Fibres maintain the insulin sensitivity in the body and can promote a healthy balance of bacteria in the gut, but too much fibre can reduce your weight. Therefore, if your goal is to achieve a bulky body, then make sure you keep a check on the amount of fibres that you are gulping down.

5. Do Proper Training

Proper exercise regime is indeed one of the best tips for bulking your muscles. Do a lot of strength training and cardio, but with proper guidance from your trainer. Do not start to do any exercise on your own without consulting an expert, that might not turn out good for your health, or may end up being injured instead of having that bulk body.

6. Take Help of Supplements

Sometimes eating only foods might not be enough to give the desired results and there comes the role of dietary supplements. The best bulk bodybuilding supplements are mass gainers, protein powders, BCAA’s, creatine and casein. 

7. Fuel Your Workouts

If you do not wish to feel drained and also want to recover fast, then fuel your workout with some pre-workout foods or supplements. These pre-workout foods/ supplements will help in bulking body by giving your body the much needed energy and stamina to cope up with your hard workout routine.

8. Take Adequate Amounts of Rest

Eating a healthy diet, making a good bulking meal plan accompanied with supplements and doing all sets of exercises is definitely needed to get that bulked body. However, the secret for a better bulk is that along with all these, your body also needs adequate amounts of rest in order to gain muscles. Wondering how? The more you train, the better your body will get, this is no doubt true but along with that your muscles & tissues also need to recover.  

While you perform heavy duty exercise your muscle fibres are damaged and if you continue doing more exercise, then this might lead to severe wear and tear. Taking adequate rest/ sleep will help your body to recover and avoid any risk of injury while working out.

9. Set Realistic Goals

We know it is good to aim for a better bulk body and always believe in oneself, but it is also good to think about the ground reality. Well! Keeping a realistic fitness goal is always important. For example, you cannot expect to work too hard, eat huge calories and look like your favourite celeb within two weeks. 

You need to know your body type and work accordingly. Good things do take a little more time and when it happens it definitely lasts for long. So, have patience, do the right exercise, eat the right foods and see the magic begin

10. Speak to a Dietician

We always suggest this to every fitness enthusiast, never start consuming anything extra that you see on TV or read from somewhere else. A nutritionist can give you proper tips on how to gain calories that don’t harm your body. This is because all nutrients or supplements might not suit your body. You must always consult a dietician to know the right recommended dosage of every macro and micronutrients. 

Conclusion

Follow the above tips to get the desired bulk in a short span. Also, do not forget to consult your trainer as well as a nutritionist before starting any new exercise regime or diet for a bulk body. An expert can help to curate your training routine and diet chart according to your gender, height, weight and body type.