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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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Diet, exercise and sunlight: Three factors women shouldn’t ignore for good bone health

Dr. Dharini Krishnan

Dr. Dharini Krishnan
11 January 2021

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.

Barring a significant injury or fracture, we rarely tend to think about bone health. Yet, for women, particularly those who are middle-aged or older, this is a vital concern because of the risk of osteoporosis.

In 2013, it was estimated that there were 50 million Indians who were osteoporotic or having low bone mass. Some studies have found that the prevalence of osteoporosis could be as high as 42.5% in women over the age of 50.

Osteoporosis and health complications

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Osteoporosis comes from the Latin for “porous bone”, and is a condition where bone tissue loses its density, and becomes weaker and more fragile. Such bones are easily susceptible to breaks, resulting in pain, disability and loss of functionality in everyday life.

Bones, which form the primary supporting framework of the body, grow from birth till our early twenties, which is the period of peak bone mass. Bone is an active tissue that undergoes regular replacement in conditions of health.

In osteoporosis, however, bone formation is outpaced by bone loss, leading to porosity or thinness of bone tissue and brittle bones. Such bones could easily be fractured even in the absence of significant trauma. Such fractures tend to reduce mobility and lead to increased hospitalization and dependence on others.

Why osteoporosis affects women more

Women are particular at risk for osteoporosis because they have lesser bone mass to start with. The geometry and structure of bone have also been increasingly recognized as important risk factors for fracture.

The risk of osteoporosis significantly rises during menopause because of the hormonal changes women undergo at the time. This is because estrogen plays a significant role in maintaining bone health, and the secretion of this hormone falls drastically during menopause.

The importance of protein and calcium in the diet

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For some time now, awareness of the importance of calcium for bone health has been growing. Hence, women are advised to consume sufficient amounts of dairy, green leafy vegetables, soya products and nuts.

What many don’t realise is that sufficient levels of protein are just as important for strong bones. After all, protein makes up roughly 50% of bone volume and about one-third of its mass. Daily intake of protein is also necessary to provide the raw materials for bone formation. Unfortunately, research shows that the levels of dietary protein consumed by Indians are actually reducing.

For non-vegetarians chicken, fish and eggs are good sources of protein. For vegetarians, pulses are one of the primary sources of protein, along with dairy products. Daily intake of protein in at least two major meals of the day, particularly in healthy forms such as sambhar or dal is, therefore, vital.

The role of exercise and sunlight

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Bone health also requires good muscle health. This makes it necessary to undertake moderate exercise as often as possible. A 45-minute walk six days a week as well as resistance training using the body weight, such as surya namaskaras, can go a long way to building muscles. Importantly, the body also requires Vitamin D to mobilize calcium for bone health. Hence, exposure to peak sunlight between 11am and 3 pm at least twice a week is also vital for bone health.

Osteoporosis can be a serious health problem that disrupts life and limits mobility, particularly for women. However, a healthy diet, rich in calcium and protein, together with exercise, can go a long way in maintaining bone health.



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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