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When we think about losing weight the first thing that comes to our mind is to reduce the food intake.
Ragi dosa is made from ragi flour instead of the usual rice flour and is quite delicious and popular among south Indians. The clear white liquid inside the egg contains about 52 calories per 100 grams making it a must have for egg lovers during their strict weight loss plan. Green tea is like an Elixir of life which is helpful not only in weight loss but in curing digestive and cardiovascular disorders.
Lettuce contains just about 15 calories per 100 grams making it one of the most sought after veggie to include in a weight loss diet plan. Radish are known to have a very low-calorie content and can be used in salads or eaten raw (if that’s how you like it).
Celery contains about 16 calories per 100 grams and is another superfood to eat which makes you feel full and it also contains fiber which is essential for the digestive system to keep it in optimal health and lose fat. Asparagus is one of the most well known low-calorie veggie containing just about 20 calories per 100 grams. Orange is a rich source of vitamin C and contains 47 calories per 100 gram making it a low-calorie fruit which is full of health benefits. Moong dal is packed with vitamins A, B, C and E and minerals such as calcium, iron, and potassium.
Lentils contain high fiber content and it makes you feel full for hours thus curbing hunger pangs or cravings. If you have a faster metabolic rate due to which you feel hungry most of the time, black beans are there to rescue you. This leafy green veggie contains 49 calories per 100 grams and it known for its cholesterol lowering benefits. Yogurt contains just 59 calories per 100 grams and contains B12 which aids in maintaining red blood cells and keeps the nervous system functioning properly. Walnuts is a superfood which is useful in maintaining an ideal weight as well as good brain health.
Almonds contain monosaturated fat(good fat) and vitamin K and if taken in a limited quantity helps in losing If you love munching almonds you don’t need to worry about the calories because almonds are good for losing weight. Cinnamon is a wonderful spice which actually prevents insulin spike which trigger the body to store fat rather than burn it. Spinach is rich in fiber, water, antioxidants, vitamins K and A and contains 26 calories per 100 grams. Bittergourd sounds quite bitter, but this bitter veggies lowers cholesterol and is known to be very effective in reducing fat. Capsicum also known as bell pepper is another superfood which contains just 20 calories per 100 grams making it a perfect veggie to include in whole wheat pasta.
Cauliflower is cruciferous veggie and has many health benefits and is an anti-inflammatory food.
Watermelon is another superfruit which consists of 30 calories per 100 grams making it a delicious fruit to savor. This fleshy fruit contains 28 calories per 100 grams and is rich in potassium which is effective in controlling blood pressure. If you are a tomato lover who just can’t live without eating it for a day, here is a good news for you. Broccoli contains 34 calories per 100 grams and is rich in dietary fibers, minerals, vitamins, and antioxidants that have proven health benefits. Cucumber is a superfood which contains just 16 calories per 100 grams and can be used in a variety of salads.
Monitoring calorie intake on a regular basis can help in weight loss or in maintaining an ideal weight. While most of the global population today is obsessed with losing weight, there are some people for whom gaining weight is a challenge.
The secret to healthy weight gain is increasing the amount of calorie intake with the help of healthy foods. Whole eggs are one of the best natural sources of protein which is easily available and easy to prepare.
Eggs also promote an increase in height particularly during puberty thanks to the vitamins A and D, both of which are essential for increasing height.
Although weight watchers usually steer clear from this food group, lean cuts of red meat are actually good if you want to gain weight muscle, and it works far better than supplements to gain weight. Chicken is yet another easily available and invaluable source of protein and nutrients which works even better than weight gain pills. Oily fishes such as salmon and tuna are some of the best non-vegetarian foods to gain weight. Consuming 2 portions of salmon every day is all you need to get the necessary nutrients and bulk up.
Eating shellfish such as shrimps, lobsters, oysters and mussels are a delicious and yummy way to gain weight, and they must be included in healthy meals to gain weight. The nutrients and necessary acid content in the shrimps provide healthy calories to the body, and it is undoubtedly the best food to eat to gain weight.
Whole fat milk holds an important place in healthy diet to gain weight because it is rich in calories, proteins, fats, and carbohydrates. Saturated fats, when consumed in limitation helps raise HDL (good) cholesterol and transform the small and dense LDL cholesterol to large benign LDL cholesterol. Natural, unflavored yogurt is the ultimate answer to the question of how to gain weight and muscle. The special straining procedure involved in producing Greek yogurt results in a higher concentration of casein, a slow-digesting milk protein that provides steady release increase in amino-acids levels. Consuming cheese on a daily basis is one of the most delicious and healthy ways to gain weight fast. Oatmeal and weight loss are closely interlinked but can oatmeal also help in gaining weight and increasing muscle mass?
In addition to having proteins and complex carbohydrates, oatmeal also contains the nutrient niacin which the body uses for building muscles.
This is one nutrient-packed fruit that is shunned by weight watchers because of its high-calorie content, but it is often included in healthy diet plans for weight gain.
Banana is easy to digest fruit that helps to improve digestion and helps to boost the mood thanks to its tryptophan content. Fruit and vegetable meal plan for weight loss have become immensely popular, but certain fruits and vegetables are also useful for weight loss as well.
But it is best to consume potatoes along with the skin in order to retain the optimum nutritional value of the vegetable. A balanced diet for healthy weight gain is incomplete without the inclusion of delicious and nutty soybean into it.
A 100 gram serving of soybean contains as much as 36 grams of protein that helps to meet your protein targets while following a weight gaining diet.
Avocado is not only a popular ingredient in the homemade recipe for hair mask for dry and damaged hair, but is exceptionally beneficial for overall health as well. Half an avocado contains 140 calories along with high levels of vitamin E, folic acid, and potassium. Adding some extra fat to your dishes makes it easier to add up calories for a healthy diet for weight gain.
The fats found in these oils are mostly unsaturated fats that help weigh gain while reducing the level of cholesterol in the blood.
Last but not the least are the healthy nuts and seeds that are high in calories and packed with nutrients.
You can also add flax seeds, pumpkin seeds and sunflower seeds to the snack mixture to load up on essential fatty acids.
Skinny guys and girls can transform their entire appearance and get and attractive and shapely physique by combining these foods with some effective exercises. Squats are one of the simplest exercises that are often included in the best calisthenics workout routine for toning and strengthening the lower body.
Stand with your feet placed shoulder-width apart and raise your arms in front or keep them behind your head.
Push ups is one of the best exercises for upper arms that helps to get rid of love handles and developed toned, strong and ripped arms. Walking lunges are one of the best strength training exercises for both men and women that help to bulk up and enhance muscles mass in the lower part of the body. Being in a standing position keeping your feet hip-width apart, now, take a big step forward and bend your keen at 90 degree and come down to a lunging position, now rise up and take another step forward by bending the other knee at 90 degrees. Crunches are the best exercise to remove belly fat that also helps to increase core strength and boost lean muscle mass and provide an attractive mid-section. Place a barbell on the floor in front of your feet and lean down to grab the bar placing your hands shoulder-with apart. This is the final exercise in the list that does not require any equipment, all one needs is a pair of running shoes. So, now that you have some idea about the foods you need to eat and the workouts you need to do to gain weight in a healthy way, plan out your diet and exercise chart and get busy to gain a whole new physique.
I would suggest you to consult a professional dietitian who will be help you in proper way. You can apply a paste of fenugreek seeds on your scalp 3 times a week, wait for 1 hour and then wash off with water. If you return home from outside then you can wipe your face with a wet tissue to remove dirt from face, face wash should not be sued more than 2 times in a day because it strips away the natural oils from the skin.
My health problem is if I ate meats (chicken,beef,mutton etc) next day undigested motion happening.
You can take 1 tablespoon of kalonji oil every morning to improve digestion and if the problem persists then please consult a doctor.


Here, I will list down some drinks that you can easily prepare at home and how they help lose weight fast. Having a cup of black coffee without milk or sugar is an effective drink for losing weight. Blend your favorite veggie like cucumber, carrots, cabbage, tomatoes or spinach into a juice and consume everyday.
Detox waters help you to stay hydrated throughout the day and also controls cravings.They cleanse the body, eliminate toxins and other harmful chemicals. This refreshing drink helps to process fat quickly which makes it ideal to have after high-calorie foods like burger, pizzas, etc.
Pineapple has high fiber and water content which makes you feel full and reduce sugar cravings. The curcumin compound in turmeric can increase thermogenesis rates thus leading to greater fat-burning and weight loss. Finally, here is a DIY drink which contains a combination of various weight loss ingredients and is very effective if consumed twice daily. One glass of red wine every evening not only relaxes the muscles and mind, but also the rich antioxidants help your body to slow down the ageing process.
This season gives you many healthy fruits like star fruit which is rich in vitamin C and very low in calories. The essential fatty acids present in coconut milk can help speed up your metabolism and even promote weight loss. This tropical fruit contains five times more vitamin C than an orange and is rich in fiber – especially if you eat the seeds. Pomelos (?????? ????, ???????? ?????, ???????), is an ancestor of the grapefruit, packed with tons of flavanones, a class of antioxidants that have been shown to help prevent the spread of cancerous cells. Eggs are a rich source of all essential amino acids and provide good amounts of selenium, iodine, tryptophan, and vitamin B12, which are important for nourishing the body.
Papayas are super-rich in Vitamin C and A which are highly required during the winter months.
Sweet potatoes are a great source of dietary fiber, which helps to reduce blood sugar and insulin spikes, ultimately reducing belly fat. Indulge in healthy teas like the Chamomile tea, Green tea or the Oolong tea, which can burn calories and also the rich antioxidants can keep your body healthy during winter months. Chicken meatballs simmered in a creamy sauce poured over rice or pasta is a favorite in my home.
Enter your email address to subscribe to this blog and receive notifications of new posts by email. Sprouts contain low calorie and little or no fat and are packed with various vitamins, trace minerals and antioxidants.
146 calories and 8-gram fat content whereas skimmed milk contains just about 83 calories and it’s totally fat-free. It contains just about 0.2 % of fat so you don’t need to wonder whether to include it in your diet or not. Air popped popcorns contains low calorie, so it can be consumed as a snack from time to time in a limited quantity.
It contains vitamin K, A, and C and is helpful in de-bloating as it has high fiber content. Cabbage is the ideal veggie for constipation, skin and eye disorders, aging, stomach ulcers and Alzheimer’s to name a few. Dieticians often suggest eating moong dal daily as it contains protein and fibers and one feels full after having it so it curbs our cravings for more food and help in weight loss. It is a convenient source of protein which also helps in maintaining 100 grams of lentil contains 116 calories and 0.4 % of total fat. Black beans take a while to get digested and add to the feeling of fullness aiding in weight loss.
But it has a low carbohydrate content and high omega 3 fatty acid content which are useful in reducing weight. It consists of dietary fibers and makes one feel full thereby helping in reducing calorie consumption.
It produces a substance called mucilage which is highly beneficial for the digestive system. Include walnut in your salads to add crunchiness and improve your mental and physical health. Half a teaspoon of cinnamon can be incorporated in a food product of your choice to prevent post-meal insulin spikes. It contains hypoglycemic or insulin-like properties which are helpful in lowering blood sugar levels and cures many blood disorders.
It contains almost no fat and the best thing about them is that they can be cooked in their own juices because of its high water content. It contains naturally occurring sugar which helps satisfy your sweet tooth and also enables you to resist eating high-calorie. Tomatoes contain just 18 calories per 100 grams making it the perfect food to reduce weight. It’s mostly eaten as a side dish and if you are wondering if it’s safe to eat during a diet plan, it definitely is a good veggie to eat considering it has dietary fiber and vitamin C. As it tastes quite sour, so you can add it into a salad so as to balance the flavor of the salad. It controls hunger pangs in people who are trying to lose fat and contains 89 calories per 100 grams. Onion is low-calorie food consisting of just 40 calories per 100 grams and can be included in salads, curries, and many other delicacies. Cucumber also has a cooling effect and contains fiber which is good for the digestive system. But it would be much better to include exercises in your daily routine and make some changes in your lifestyle to lose weight quickly and efficiently. People with a skinny and frail body structure or fast metabolism can find it difficult to gain body weight and for such individuals even a few pounds can bring about a great difference. Consuming extremely high-calorie foods that have absolutely no nutritional value does not health in healthy weight gain. It is also one of the most healthy foods to gain weight and contains vitamins A, D and E along with good cholesterol which does not affect heart health in an adverse manner.
Lean steaks contain loads of protein and iron and if you want to opt for fatty cuts then choose the ones where the meat is marbled. But it is best to combine red meat with vegetables and whole grains rather than unhealthy saturated fats. Salmon is by far the best bet for putting on lean muscle mass, and it is extremely healthy. Fresh tuna is a healthier alternative to canned tuna that is great for gaining weight in a healthy way.
1 cup of whole fat milk contains 13 grams of carbs, 8 grams of protein, 150 calories and 13 grams of healthy fats. We all know the advantages and benefits of dark chocolate on skin, but it is extremely beneficial for promoting healthy weight gain as well. Greek yogurt is a healthier option compared to regular yogurt because it is a concentrated product that contains twice the protein that is essential in order to bulk up.
Cheese is not only a delicious dairy product that can in included in almost any dish; it is basically concentrated milk that contains a high amount of proteins, fat, calories and calcium. Cheese comes in a number of lip-smacking varieties so it can be paired in moderation with eggs, chicken, and vegetable salads. Well, it is the ideal nutritious breakfast loaded with fiber and vital nutrients to help with healthy weight gain. A diet for healthy weight gain should contain 40% carbohydrates and what better way to load up on carbohydrates than potatoes? You can also opt for sweet potatoes that are much higher in calories and contain carbohydrates, proteins, vitamins, minerals, fiber and antioxidants.
Soybean is a healthy high-calorie food that in rich in protein, calcium, iron, fiber, and B-vitamins. This versatile fruit can be enjoyed with salads, meat dishes, vegetables or used as a spread on toast.
Some of the healthiest of oils that can be added to the daily diet are olive oil, canola oil, almond oil, flaxseed oil, coconut oil, etc.
Here are a few simple exercises to gain weight at home without using any complicated piece of equipment. It also helps to strengthen the chest, shoulders, triceps and core muscles and is considered a complete muscle-building exercise that can be practiced by both men and women.
Lower your chest till it almost touches the floor, squeeze your glutes and keep your abs tight as you lower your body and then raise it with the support of your arms. You can either do standing lunges or opt for a more advanced version called the walking lunges. It is one of the simplest exercises to gain weight got females and develop an attractive and curvy figure. Now, come forward, move out from the seat and lower your butt towards the floor and hold the posture by keeping the pressure on the heels of your hands and then return to the sitting position. It helps do develop ripped arms and chiseled shoulders and transform the skinny frame into an appealing and attractive one in very less time. It can be practiced safely by both men and women without promoting the formation of six packs in case of women.
Cross the arms in front of the chest and lift your torso up towards the ceiling by using the abdominal muscles keep then contracted. Focusing on cardio can bring about remarkable changes in the body and enhance lean muscle mass naturally.


Remember to pull your navel towards your core when you do cardio exercises like walking or running in order to have increased strength. She has done her masters in English and has done her graduation from Banaras Hindu University.
Do exercises like spot jogging and jumping jacks along with standing and seated forward bends, side bends, crunches.
Please suggest me, how much should be my calories intake and what exercises I can follow to bring BMI to normal. With the increase in junk food, energy drinks, desserts and regularly eating outside, maintaining our weight seems to be a daunting task.
Here is a list of few best foods you should include in your menu during winter, to support your weight loss plan. It is very low in calories as well and is very rich in minerals such as calcium, fluoride, iodine, iron, zinc and others.
It is low in calories but contains more vitamins and minerals, compared to sugar and other sweeteners. Mushrooms are low in fat and they are a good source of dietary fiber, potassium, selenium, riboflavin, thiamine, folic acid, vitamin B6 and zinc. Regular intake of mushrooms also strengthens the immune system.
Satisfying your sweet cravings is also equally important to support your weight loss regimen to get good results. The antioxidant rich dark chocolate in small amounts can satisfy your craving for sweets without consuming too many calories.
Freshly extracted coconut milk is always safer and yummier than the packed ones.This is also very rich in fiber which makes you feel full for long time. It is very healthy to substitute sugar with honey, but it is equally important to limit it to smaller quantities, because it contains more calories than sugar. The rich antioxidants and antimicrobial nature of honey makes it a perfect food for winter. Guava also contain lutein, potassium, soluble dietary fiber, calcium and iron. It is very low in calories and is a perfect slimming snack. It also contains potassium and folic acid and can easily replace grapefruit, orange, or even pineapple in many recipes. Adding fresh, raw-foods to your diet can help providing antioxidants, which help your body to fight free radicals.
Both idlis are a very nice way to satisfy you and to keep you healthy so try making idli by adding oats in it. It contains 93 calories per 100 grams and can be eaten early in the morning as breakfast to make oneself healthy. Raita contains 38 calories per bowl and you can have raita in the day to cool yourself on a hot day instead of sipping a cocktail. It is steamed cooked and has a very low-calorie Dhokla contains about 22 calories which are good & so you can totally eat them without worrying about gaining weight.
It is a favorite amongst natural body builders as it contains a lot of protein which helps in building muscles efficiently.
It is also a good source of anti-oxidants, electrolytes, minerals, vitamins and dietary fiber all of which help in reducing fat from our body and also boosts immunity.
It’s very low in calories and high in fiber and is also a surprisingly excellent source of vitamin C, which some experts believe may reduce the risk of developing diabetes.
It is beneficial for losing weight as it contains no cholesterol and is advantageous for the heart.
It is also rich in indoles, glucosinolates, and thiocyanates that are helpful in reducing toxic waste from the body.
Not only does it enhances taste, but it is also good for reducing high cholesterol, high insulin, and unhealthy blood sugar levels. It stabilizes your blood sugar levels, controls appetite and detoxifies the body and reduces cholesterol. It consists of 90 % water making it a perfect food to munch on without caring about the calories. Just depending on food to help you lose weight quickly may disappoint you, but in the long term it is going to improve your health and fill your body with prana or vital energy.
People with too low body weight can suffer from various health issues like bone density loss, organ damage and lack of menstruation in women. Instead, it leads to poor fitness and increases fat mass in the body instead of lean muscle mass. We all know that proteins are the body building blocks that aid to form new muscles whereas saturated fats increase the production of hormone testosterone for greater muscle growth.
A 100 gram serving of oats contains 17 grams of protein along with other important minerals. It is also loaded with carbohydrates that make it an amazing post workout food for replenishing the body with lost nutrients. In addition to carbs, potatoes also contain amino acids such as glutamine and arginine that make it a wonderful option for weight gain. Well, this delicious creamy fruit is loaded with heart-healthy monounsaturated fats that help in bulking up in a healthy manner. 1 cup of mixed nuts contains approximately 530 calories, 45 grams of fat, 20 grams of carbs and 20 grams of protein and makes a delectable snack.
Once you master the simple squat form, you can progress to more difficult versions by adding weights in order to get better results.
In case of women, it helps to develop toned and strong arms without promoting huge biceps and triceps and in case of men it helps to bulk by skinny arms in an effective manner. You can increase the difficulty level of this exercise by including free weights such as dumbbells.
You just need to be consistent and continue to do 10 to 15 reps on workout days to gain best results. Now, pull yourself up with the help of your arms till the chin crosses over the bar and then lower your body back to the starting position. Stop at the peak position and slowly lower your torso to the carpet while inhaling using a controlled movement. Being gradually by going for short walking and slowly increase the speed and intensity of the walks till you can jog at a light pace.
Importantly I have lower back pain, so suggest me workout that I would need to follow or avoid. We try to hit the gym regularly and workout, control our portion intake and follow a healthy diet which are all good for weight loss. Having a glass of vegetable juice will control blood sugar levels and balance hormones, resulting in overall fat reduction.
Just blend a pineapple, a slice of ginger and fat-free yoghurt into a smoothie and consume. Remember, drinks can only aid in weight loss when coupled with exercise and a healthy diet. Since it has high cholesterol, it is better to eat liver in combination with foods which are low in fat and cholesterol. They’re loaded with vitamin E, an antioxidant that prevents cell damage, supports healthy skin and hair and can even prevent cancer. The rich fiber keeps you full for long time and provides great energy. It is one of the best breakfasts to maintain healthy weight. The rich fiber supports digestion and also increases the good cholesterol, which is needed to reduce bad cholesterol. The real culprit is our mind telling us to have just one more pizza slice or pakora(fritters).
Oats are considered as superfood when it comes to loose belly fat, so try to add oats in your daily routine to lose weight. Individuals recovering from eating disorders like anorexia and bulimia can also gain body weight in a healthy way by including some natural weight gain foods in the daily diet along with some light exercises. Include a tablespoon or two of this dairy product in your daily diet in order to bulk up quickly. It is one of the functional exercises to gain weight for women that help to provide a well-shaped and rounded back and in case of men it helps to develop strong and power-packed legs. Squat down as low as you can and then pop up to the starting position by pushing through the heels. One you master the classic pull up you can increase the difficulty level you including weights.
Apart from that, do you know that consuming certain drinks regularly can aid and fasten your weight loss? My favorite vegetable juice for weight loss is just blending two carrots with a slice of ginger and adding a teaspoon of honey to it. Soup diet made of chicken broth, for few weeks, not only satisfies your tummy, but also provides rich nutrients, making the weight loss speeder and healthier.
But don’t beat yourself so much because we have compiled a long list of best low-calorie foods that you can eat & lose weight happily without worrying about the calories. One of the best Indian low calorie food which is also filling at the same time due to its fibre content. Beetroot increases stamina which is essential during exercising as it helps in burning more calories. But consume butter in moderation because it contains a certain percentage of saturated fat which can clog the arteries. I use a ready-made chicken meatball from Trader Joe’s but if you want to make chicken meatballs from scratch, use this recipe. It would work well with any kind of meat ball, really.  The sauce is a blended mix of onion, garlic, ginger, red peppers, tomato, coconut and some spices.



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