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Women’s Guide To Gaining Weight

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

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It’s real! While most women grapple with obesity and fight really hard to lose weight, there are women who find it extremely tough to gain weight! Now, in case you are underweight, your health care provider is bound to advise you to gain some weight. An underweight individual is susceptible to a whole bunch of health issues – a poorly functioning immune system, developmental delays, osteoporosis, malnourishment, infertility, and an increased risk of complication during surgery.

Being lean and fit is healthy; conversely being underweight is a huge concern and it is necessary for you to confer with your doctor and nutritionist for an evaluation to meet your target weight and recommend the right kind of food to gain weight for females. Whilst putting on weight may be a struggle for you, the following foods and guidelines will definitely help.

The weight gain formula is – consume more calories than you expend. If you are a fitness buff or have a high metabolic rate, unknowingly, you could be in the calorie deficit mode. The daily calorie intake for women is 2000 calories per day. For those finding it exceedingly hard to gain weight, it is crucial that you calculate how many calories you burn per day, and how much you ought to be consuming. You need to adopt a diet plan wherein the intake exceeds the expenditure. On an average, studies show that including about 500 more calories per day, provides the extra calories that your body requires to gain weight.

Put on kilos healthily

Ensuring that you are consuming the right foods that will boost your ability to put on weight healthfully, we’ve rounded up the 5 most potent foods:

1. Rice: Rice is pretty much a pantry staple and is very easy to include in to your daily meal. A great source of carbohydrates, it provides approximately 200 calories per cup and is also packed with large amounts of protein and fibre. Rice is a fantastic option and provides just the right nutrients and calories for women.

2. Dry fruits: Radish Load up on anjeer, khajur and kishmish! They have a bigger value of calories per gram and also proffer the choicest vitamins, minerals and antioxidants, making them an excellent choice for healthy weight gain. The fruit is dehydrated making it - energy-dense and the best food to gain weight for females. You can give yourself a zippy calorie boost by eating a handful of dried fruit every day. Since the dried fruit has a lesser volume compared to its fresh equivalent, you can eat a lot more without feeling stuffed. So, amp up on dates, figs, raisins, apricot and prunes – a fistful daily.

3. Potatoes: Potatoes proffer starchy carbs which act as high-calorie food for weight gain. The starch in the tuber helps in the release of energy in the form of glucose. Often called a guilty pleasures; you can stack your plate with baked potato wedges, aloo curries and the occasional fries!

4. Milk: Milk is an exceptional source of calories, protein, and essential nutrients and calories for women which guarantee safe weight gain, the healthy way. Additionally, it also helps build muscle. To up your milk consumption, have 2 to 3 milkshakes daily and add some to your cereal and soups.

5. Cheese: Cheese is chockfull of protein, fat, calcium, and calories, and nutritionists call it an amazing food to increase weight quickly. Grating modest amounts in your sandwiches, dosas and parathas gives you good calories that assist weight gain.

Optimal strategies to gain weight

• Eat frequently. Have 5 to 7 small meals through the day.

• Always select nutrient-dense foods. Opt for whole-grains; starchy vegetables, tubers and roots, fruits and vegetables; and dry fruits, nuts and seeds.

• Begin your day with a smoothie and have a mid-afternoon shake. Kiss your packaged foods and soft drinks goodbye; they may help you put on weight, but they aren’t healthy and have little nutritional value. As an alternative, incorporate yogurt smoothies with fresh fruit and milkshakes in to your diet.

• In between meals, snack on dry fruits, nuts, peanut butter sandwiches, bananas, mangoes, and whole grain granola.

• A helpful tip is adding extras to your dishes to obtain more calories — such as protein powder, cheese, yogurt, cream and milk.

So, if you’ve been wondering what to eat to put on a few kilos without having to compromise on health and consuming empty calories which could have adverse repercussions in the long run, this is the list you need! Integrate these foods to gain weight for females, in your diet - and it is fairly easy to work towards a consciously healthy body.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

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Pregnancy’s effect on blood pressure and how a healthy diet helps

This article is authored by Dr. Dharini Krishnan, an award-winning Consultant Dietitian, she believes that for a healthy body and mind, we must combine modern medicine with native Indian practices which are proven to benefit us.

It is no mean feat to grow another human being inside oneself. So, it comes as no surprise that pregnancy has several profound impacts on the body.

Plasma volume increases progressively through pregnancy. Cardiac output increases by 20%. The mother’s body requires more iron to produce foetal haemoglobin and certain other enzymes, as well as folate and B12. Her glucose metabolism undergoes changes to provide the foetus with sufficient glucose and energy and fuel its development. And the growing uterus causes mechanical changes to the digestive tract, pushing the stomach upwards and increasing gastric pressure.

Pregnancy and blood pressure

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Among these many changes, one significant shift that women should watch out for is a change in blood pressure. The pregnancy causes blood pressure to decrease in the first and second trimester but increase in the third. This increase in blood pressure can have a significant effect on the foetus if care is not taken.

It can cause a decrease in blood flow to the placenta, affecting the amount of oxygen the baby receives. This can, in turn, lead to intrauterine growth restriction, low birth weight, or premature birth. High blood pressure can also cause the placenta to be separated from the uterine wall, causing severe bleeding.

There are several factors that contribute to increases in blood pressure during pregnancy. The risk increases if women are overweight or obese, over 35 years of age, not getting enough physical activity, carrying more than one child or have a family history of hypertension.

How a healthy diet can help

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Pregnant woman must also look into their iodine intake, as deficiency of iodine in the mother can lead to congenital abnormalities and decreased intelligence. Supplementation of iodine in severely deficient mothers is likely to increase the IQ of the infant. In severe cases of deficiency cretinism could precipitate. Iodine deficiency also leads to hypothyroid issues in the mother and infant. The easiest and best way to ensure that the required iodine reaches the mother is through iodised salt.

However, one of the main contributors to high blood pressure is dietary sodium. Sodium levels in the diet increase from added salt as well as from processed or ready-to-eat foods. Hence, pregnant women should highly restrict the consumption of foods high in sodiumsuch as pickles, papads, and preserved food. Store-bought sauces are also another prominent contributor of sodium and should be avoided as far as possible.

One good way to do this is to replace salty tastes with tangy or citrus tastes. For instance, pregnant women require a large quantity of fresh fruits and vegetables in their daily diet to ensure adequate micronutrients. A good way to achieve this without adding more salt to the diet is through fresh salads seasoned with lime juice or coriander.

Another clear contributor to high blood pressure is bad cholesterol. When the arteries get clogged due to cholesterol, this forces the heart to pump harder, which increases blood pressure. Thus, women should also stay away from unhealthy cooking such as fried foods and dishes containing trans fats. What’s more, fried foods also often contain high levels of sodium, which increases sodium intake.

Sweets and desserts, particularly those prepared outside the home, can also be red flag. Such preparations often contain unhealthy fats, which again contribute to bad cholesterol and high blood pressure.

While it might seem like that cravingsareundeniable, all our cravings are learnt and we do get used to a variety of tastes over time. So, when eating while pregnant, it’s time to cut down on sodium-richand fatty foods, and experiment with more fresh fruits and vegetables, as well as a range of other spices and herbs. This will ensure that you and your baby stay healthy and happy.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

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