GAIN WEIGHT THE HEALTHY WAY. HEALTHY FOODS FOR WEIGHT GAIN.

Hi friends, I am a guest blogger today at Sobha’s – here’s the link http://sobha-goodfood.blogspot.com/2012/04/chefs-favourites-series-golden-sago.html  and I am very excited about this great opportunity. Please share this with me at Sobha’s. Thank you all- have a great week.

Hi Sobha, what a wonderful surprise for me this morning.. This is awesome- such a beautiful write up from you dear.

I am very happy and honored to be in your esteem space. Hopefully, we will continue to excel in our blogging ventures and wish the same to all our blogger friends  from east and west, bringing our culinary talents together on the same dining table.. Thank you very much for the beautiful award. I really love this, you did it yourself !!..

GAIN WEIGHT THE HEALTHY WAY

ALSO USEFUL FOR THOSE TRYING TO LOSE WEIGHT

GOOD GUIDANCE TO HEALTHY EATING HABITS

This article is also published out of my curiosity to find out whether the majority of my readers (including my silent readers) are interested to read on "Gain weight" issues.

Dieting is the practice of eating food in a regulated manner, to achieve or maintain a controlled weight. In most cases dieting is combined with physical exercise.

Some athletes, however, follow a diet to gain weight in the form of muscles or to maintain a stable body weight.

 Obesity is not due to overeating; obesity is due to eating too many calories. 

Detox diets eliminate "toxins" from the body, but may not cause weight loss-  such as dandelion roots (for liver filtering) and celery or other juicy low-calorie vegetables (for salt absorption)

PROPER NUTRITION

FOOD provides nutrients from six broad classes- Proteins, Fats, Carbohydrates. Vitamins, Dietry minerals and water.
                                                                

1.Carbo are metabolized to provide energy.

2.Proteins provide amino acids, needed for cell construction, especially muscle cells.

3.Essential fatty acids are for brain and cell membrane construction.

4.Vitamins and trace minerals helps to keep good electrolyte balance and for metabolic processes. 

5.Dietry fiber affects one's health, although it's not digested into the body.

6.Water- More than 90% of the chemical reactions in your body happens in water- drink enough water.

Drinking enough water helps eliminate toxins and fat. Heavily processed and fried foods, sweets, junk foods and alcohol should  be avoided in a healthy diet.

Prunes- good laxative.

Refined processed carbs are a major cause of unhealthy weight gain, obesity, cardiovascular diseases, diabetes type 2, and many more. They are foods that have been canned, frozen or packaged.

Weight gain is an increase in body weight, either by muscle, fat or excess fluids such as water.

“Overweight” means excess weight due to fats- fat above healthy level.

Weight gain depends on: energy(calorie) density of foods, exercise, water intake, salt content in the food, time of day eaten, age, individual's overall stress level, and amount of water retention in ankles/feet.

"Underweight" means weighing less than what is expected of a healthy person. (underweight = insufficient weight) .

Do check with your doctor to determine why you are underweight.

CAUSES OF UNDERWEIGHT-

1-Underweight due to genetics

2-Malnutrition

3-Mental or physical disease such as cancer, tuberculosis, hyper thyroidism, liver problems(cant absorb nutrients), Gastro intestinal and eating disorders(anorexia nervosa)

PROBLEMS-

Malnutrition underweight may be due to insufficient caloric intake  and/or vital nutrients by the body.
In women, being grossly underweight can stop menstruation, become infertile and possible pregnancy complications, anaemic, hair loss and osteoperosis even for young people.
Being lean can often be healthy, but being underweight is a concern.If it is due to poor nutrition, a medical condition, or if you are pregnant.See your doctoror dietician for an evaluation.

TREATMENT

Appetite Stimulants:

Appetite is the natural instinctive desire for food. It should be distinguished from hunger, which is the body's craving or need for food 

Natural appetite booster like seasonings, herbs and spices to add flavor and aroma.

Herbs known to encourage eating as appetite stimulants.

They are chamomile, sage, thyme, lavender, tarragon, yarrow,

majoram, hawthorn, myrrh, gentian, wormwood, hops and centaury.

Vitamin and mineral supplements, generally, may be harmless BUT some nutrients are dangerous.

Men (and women who don't menstruate) need to be careful of iron poisoning. 
Retinol (oil-soluble vitamin A) is toxic in large doses. 
In home studies, excess vitamin E supplements helps increase mortality, congenital heart defects in offspring and higher risk of stroke.

Certain drugs may increase appetite, but may have severe side effects,


Not advisable to take, unless doctor(s) prescribe


Allowable only for severe underweight cases like cancer or AIDS patients

Besides eating natural appetite booster, exercise stimulates appetite.

What's a good way to gain weight if you're underweight?

If you're underweight, trying to gain weight can be as hard as trying to lose weight when you're overweight.

You should choose foods that are both energy and nutrient-dense instead of high-calorie junk foods.

The main goal is to increase your overall calorie intake.

Some healthy ways to gain weight when you're underweight:

*Eat more frequently. Underweight people may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.

*Choose nutrient-rich foods.

For an overall healthy diet, choose whole-grain breads, pastas 

and cereals;

fruits and vegetables; low-fat dairy products; lean protein 

sources; dried-fruits and raisins.

*Foods that are both energy and nutrient-dense

include legumes,nuts, seeds, olives, and avocados.

You may also want to increase your consumption of dairy 

products, meats, seafood and poultry.

*Try smoothies and shakes. Don't fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with low-fat milk and fresh or frozen juice, and sprinkle in some ground flaxseed. 

In some cases a liquid meal replacement beverage may be recommended. Drink fluids either 30 minutes before or after a meal, not with it, to avoid becoming full before you eat.

*Add in calorie-dense snacks. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese. 

*Top it off. Add extras to your dishes for more calories-  cheese in casseroles, soups and scrambled eggs, and nonfat dried milk in stews

    *Have a healthy treat. Be mindful of excess sugar and fat. Have healthy treats that also provide nutrients, such as bran muffins, yogurt, fruit pies and granola bars.

  *Exercise. Exercise, especially strength training, can help build up more muscles. Exercise may also stimulate your appetite

.Your meals should be balanced with the right amounts of protein, carbohydrates and fat. Choose a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu and serve with a side of green and colorful vegetables.

     Add a serving of starchy foods such as potatoes, sweet corn, rice or pasta as energy-dense carbohydrate sources.

You can add a few extra calories to your vegetables and starches by

topping them with butter, olive oil, sauces or cheese.

If you like to snack, choose energy-dense foods, such as dried fruits,

raisins, nuts and seeds.

You can eat sandwiches made with peanut or other nut butters, or

use meats and add calories with slices of cheese or avocado.  

Creamed soups are generally higher in calories than 


clear broths. Add more calories to creamed soups by adding a 


spoonful of dry milk  powder.

Here are a few tips to get you started:

-*Have an extra slice of whole-grain toast with peanut butter at breakfast.

-*Add extra cheese to an omelet

-*Slice an apple and serve with almond butter

-*Stir chopped nuts into plain yogurt and top with honey

-*Carry a trail mix for a convenient snack-dried fruits, nuts and seeds

-*Eat larger portions of starchy vegetables like potatoes and sweet corn

-*Add calorie nutritious beverage- milk, 100% fruit or vegetable juice

   Sources from wikipedia, mayoclinic.com/health/underweight/  

   http://medical-dictionary.thefreedictionary.com/Appetite+stimulants

   And   http://nutrition.about.com3