“Spending some time on self-care, working for your own body is all you need.”
Being active all day long is quite tough but eating the right kind of food with an adequate amount of exercise will help you lead a healthy lifestyle. Being both underweight and overweight is an issue to think of.
Being on a diet is tough because many people find it so tough that they give up at the start, changes with time are accepted by your body easily but sudden change can lead to devastation. Flexible diets are more tolerable and we should always wait for the body to adjust to the change. Do not anticipate an unreasonable amount of weight gain in a short period.
Any food plan followed must suit a person in terms of economic status, living conditions, or any disorder.
Objectives of dietary modification:
• Restore body weight
• Building more body tissues and nutrient stores
• Maintain desirable weight and a good nutritional status
What circles everything around?
BMI below 18.5 is injurious to sustain optimal health. Underweight can also mean the body is not getting what it needs for a healthy lifestyle, both in quantity and quality. A weight gain diet plan can easily help achieve the nutritional requirements of the body.
A human body needs adequate carbohydrates, protein, vitamins, and minerals to sustain itself. Factors can vary according to the circumstances or the mental health of an individual.
Nutritional management
Energy- Increase of about 500kcal per day results in to gain of 0.5 kg per week.
Protein- A daily intake of 1.5-2g protein per kg bodyweight is certainly recommended for a healthy body.
Carbohydrate- A high carbohydrate diet meets the high energy need. Sugar, honey, cereals, fruits, starchy vegetables must be included in the diet.
Fats- Fats are energy-dense food and help reduce the bulk of the diet, they must be provided only in moderation to partly meet energy needs.
Changes to be acquired
Eating more than what your body burns i.e. eating calorie surplus in your diet. Start including protein foods(it plays a significant role in gaining weight) in your diet such as meats, fish, eggs, many dairy products, legumes, nuts. Protein will help you gain muscle which will add up to your weight gain.
Food to include:
• Protein shake
• Nuts and seeds
• Peanut butter
• Whole grain bread
• Dark chocolate
• Potato
• Cheese
• Yogurt
• Eggs
Some tricks
• To help you absorb more without getting too full, eat small meals every three to five hours and snacks during the day.
• To avoid feeling full, avoid drinking water or other beverages 30 minutes before meals. Reduce the number of drinks you consume in your meals as well.
• Drink calorie-dense drinks include whole milk or cream, soda, shakes, and smoothies instead of water, tea, black coffee, or calorie-free diet beverages.
Calories
• Fat = 9 calories per gram
• Carbs = 4 calories per gram
• Protein = 4 calories per gram
Fat is the most energy-dense macro, containing more than twice as many calories per gram as the other macronutrients. Increasing your calorie intake by eating more high-fat foods is a viable option.
Dietary and lifestyle changes are imperative to prevent and correct underweight or overweight conditions and a lot of nutritional-related problems.
Adjusting to a new lifestyle is tough but beginnings can be significant in correcting problems related to obesity and underweight. Judiciously use cream, butter, sugar, a jam which help increasing the energy intake and reducing bulk. Take small and frequent meals with a variety of well-prepared food which is attractively served.
