Category: Diet

The idea of enhancing metabolism is completely different to what you most commonly think. Metabolism is not always a genetic thing. It’s not like once you have constipation, you’re going to have it forever. You can actually boost metabolism with dieting, which is not the hardest thing to do. 

Sometimes the biggest barrier in dieting or achieving your dream weight lies in how good your metabolism is. It’s more like a foundation thing, where a clean diet truly determines the fate of weight watchers. 

We’re always concerned with how to burn more calories or simply consume less. Also, there’s that thing gender-wise where men easily burn more calories compared to women. The same phenomenon applies even when they are static or not moving. 

Then there’s the boundary of age, where your metabolism by default slows down to a great extent after a certain age. Precisely, around the age of 40, metabolism in all genders seems to slow down and most digestive or excretory difficulties most likely seem to show up around that age.

Cutting to the chase, now you must be wondering how exactly do you enhance or boost your metabolism process just with dieting? The answer is simple, as dieting is all you need to keep it going. Plus, there are other things you can incorporate with a smart diet to get the best results. Let’s have a look at what:

Hydrate yourself

There’s nothing, absolutely nothing in this world some hydration can’t fix. The benefits of drinking enough water are pretty much known and self-explanatory in its own way. The calories you consume through your meals of the day, can’t be processed if you don’t drink water in the required amounts. 

Drinking more water, leads to more calorie burning. However, our concern here is metabolism. As we already know, the key to life is water. A rise of 25% in proper metabolism can be achieved just with proper hydration. 

Peak performance is just a few cups away, so why not just drink some by the hour? Whatever you drink is converted into necessary energy. Your body needs to expend some and only water can help you with that. It’s just that simple, the more water you drink (in recommended limit), more energy you produce and that’s equivalent to enhanced excretory functions. That in brief, is what we’re trying to achieve here. So the message is DRINK WATER FROM TIME TO TIME.   

Eat more often

As a matter of fact, if you consume a lesser number of meals with a huge time gap, you basically allow your body’s metabolism to slow down. Slashing that out, if you go for smaller meals every 3-4 hours, the metabolism process in your body is fastened up by a lot. Just by cranking your metabolism up by having snack breaks often, you can keep burning calories throughout the day.

A healthy lifestyle can not just help you stay in shape, but provide you with energy and vitality. Just make sure the meal portions are small, well-suited to your daily calorie goal in order to avoid over-consumption or overeating. 

Remember to make a note if necessary of what or how many calories you’re consuming, keeping a track of things always helps. Let’s run it again, shall we? Eat nutritious, mini-meals every now and then to stay fit or clear out even better. 

Some Coffee doesn’t hurt 

Caffeine is a known stimulant. So when it is consumed in control, it can actually do the process of metabolism in your body a lot better. An enhanced metabolism can lead to the burning of unnecessary fat or fatty acids which isn’t all that good for your health. Especially, if you consume black coffee with no added sugar or milk, the effects are maximum. 

A little sugar to suit your taste, would still have similar effects. Coffee on its own, black preparation can have maximum benefits as dairy or sugar may simply add unwanted calories or cause gas which is bad for your process of digestion as a whole. 

However, the effects of caffeine may vary, with various studies or findings to be put into proper consideration.  Also, you need to understand your body perfectly before incorporating stimulants like coffee in your diet, as caffeine is not the most flexible element in the department of compatibility. Incorporating light exercise with caffeine is mostly effective. This is because studies show that the effect of it on metabolism is comparatively more in athletes, than a person who isn’t. 

Green Tea cup 

This one is very similar to the application of coffee, but the effects aren’t as aggressive. Green tea is rich in antioxidants, which is anyway very good for your health. Plus, the lukewarm water mixed with the benefits of components in green tea help in metabolism. It’s available in various flavour variants, which individually have a lot to offer. Stuff like chamomile, jasmine, lavender, tulsi and etc have advantages of their own which can truly do wonders to your process of digestion and your overall health. The effect of oolong tea or green tea may be slight, but something is better than nothing right? And, don’t forget to consider the other things that come with it. So it’s more like a win-win situation with this one. 

Don’t forget to Stand Up 

Will the real lazy bird please stand up? Hey, standing up isn’t that bad. It’s at least better than a full on exercise, that is if we’re speaking strictly from a rest-loving person’s point of view. Anyway, sitting too much is simply quite bad for your health and it doesn’t help to boost your metabolism at all. 

In that case, all you have to do is keep a stopwatch arrangement in your mobile phone or something and stand for at least a few minutes. Take a nice walk on your balcony, if need be! It’s really not that hard. 

As per CMR or Cardiometabolic risk scores, studies show that steps per day or simply standing up has a lot of health benefits. Elements like inches on the waist, blood pressure (systolic & diastolic), triglycerides, insulin etc are heavily benefitted. Naturally, just standing up a little from time to time really does have more non-literal brownie points than you think. 

Still, we recommend you to not overdo it, just like you shouldn’t overdo anything in life. Standing just like that for too long won’t do you any good, but in fact lead to excess burning of calories which is not a-okay.

Metabolism- An insight on the process

After you finish a meal, the nutrients in your food are broken down by the enzymes in your stomach to produce energy that you need to do pretty much anything from breathing to exercise for a more toned body. This process is known as metabolism.

Then you break down the proteins into amino acids, where fats are afterwards simplified into fatty acids. Progressively the carbohydrates are later turned into simple sugars.

These readily provide energy to your body to help you move, think and act. This process of breaking down nutrients is called catabolism, or destructive metabolism.

However, the energy can also be stored as more complex proteins, carbs and fats through a process known as anabolism or constructive metabolism. This is what helped you grow up from a child to an adult, and what makes our muscles, hair, and other tissues grow!

How does it happen?

The rate and direction of metabolism is controlled by several hormones of your body’s endocrine system.

These include: 

• Thyroxine, which is secreted by the Thyroid gland, helps in determining how fast or slow the chemical reactions and processes inside your body are taking place.
• A great way to improve your thyroid function is to implement these in your diet :-

            Roasted seaweed, nuts, fish, dairy, and fresh eggs.

• Your pancreas decides whether nutrients are used as energy or to build the tissues that make up your body. For instance, after a meal, the blood is high in glucose levels. Pancreas senses this rise in glucose and produces insulin as a signal for your body to start repairing your wounds and creating new cells.
•  Foods that are good for pancreas/Insulin levels work. Say, for example, citrus fruits like lemon and orange or food high in fiber such as beans and lentils or even whole grains like oats , quinoa and barley.

Another very important aspect, is  how much and how often you are moving around and engaging in an active lifestyle. We recommended that you input daily walks as much as possible. Not only is it good for your health but it surely saves a lot of money.

Other activities such as playing sports, or dancing, or visiting the gym are major players in helping your metabolism boost your muscle growth and fat weight loss.

High protein diet does really promote muscle growth in your body, which leads to an increase in burning calories. Hence all of that naturally helps in weight loss, if that’s a part of your goal other than an enhanced metabolism. You should consume white meat such as chicken and fish or try plenty of pulses, soy, legumes and milk products as a part of your nutritious diet. 

In conclusion, a well planned diet and some light exercise is the key to a healthy and wealthy fulfilling life.

Diet and exercise have a considerable positive effect on our well-being. A proper diet with the correct nutritional value will ensure that your health stays at its optimum condition. Exercises and other fitness measures aid in retaining the results. The amalgamation of proper diet and exercise effectively takes care of your cardiac health, bones, muscles and mental health. 

When it comes to following a diet then, there are numerous diet plans which have gained immense popularity in recent times. Not all diet plans work with the same effectiveness for everyone. Today in this article, we will have a brief look at the Dukan Diet, its phases, effectiveness, pros and cons. So, come join us as we discuss and review the Dukan diet. 

What is Dukan Diet? 

The Dukan Diet was brought into meaning by the eminent French physician, Dr Pierre Dukan, in the 1970s.

This diet can simply be explained as an effective weight-loss eating plan which includes a high quantity of protein intake.

An individual following the Dukan Diet needs to intake fewer carbohydrates and fat, and instead, focus on high and lean protein foods. By consuming high protein foods and eliminating carbohydrates from your diet, you will feel full and hence that will help reduce appetite. 

Also, since protein digestion expends more energy, it helps in burning extra calories. 

The Dukan Diet lists 100 specific food items. Among these food items, 68 foods are listed as pure protein foods, whereas 32 food items are vegetables. 

Dukan Diet Plan: Preparation and Phases 

Unlike other popularly known diet plans, while following the Dukan diet, one doesn’t need to put a restriction on meal timing or even practise fasting. The Dukan Diet can be achieved by following four different phases. During the phases, however, certain meals are restricted to specific days. 

The Dukan Diet has been known to be an efficient and effective technique for weight loss.  

Phase I: Attack 

This is the initial stage of the Diet. During the attack phase, one is advised to consume unlimited lean protein or proteins with less saturated fat. The amount of protein intake depends on how much weight you want to lose. 

In the course of the Dukan Diet, you can eat lean meat like beef, eggs, seafood and lite milk dairy products. You can also use a small amount of olive oil for frying or light baking. Additionally, Oat bran is certainly a great option while you are following this diet as it is rich in nutrients and antioxidants. Also, you will be advised to drink at least six to eight glasses of water per day. 

The Attack phase lasts for a span of two to seven days. 

Phase II: Cruise 

The Cruise Phase is the second phase of the Dukan Diet. During this phase, you eat all that you ate in the Attack phase. In this phase, however, vegetables are added. You will be advised to go for green leafy veggies, cauliflowers, broccoli, mushrooms, cucumbers, etc. Your oat bran consumption will also increase during this phase to two tablespoons a day. 

The Cruise Phase might begin from day two of the diet or day eight after the first phase is complete. 

Phase III: Consolidation 

The third phase, i.e., the Consolidation Phase will be routinized when you will achieve your true weight, in the language of the doctors. During this phase, you will continue eating all the foods from the Attack and the Cruise phase. With all those food items, you will also add a small number of fruits, cheese, non-lean parts of meat, wine and starches. 

During the Consolidation phase, you will be advised to increase oat bran consumption to 2.5 tablespoons a day. In simpler words, the third phase of the diet allows you to consolidate your meals within 5 days of every pound that you have lost whilst following the first two phases. 

Phase IV: Stabilization 

The fourth and final phase of this diet is the Stabilization phase. As the name suggests, this phase is all about weight maintenance and lasts for an indefinite period of time. Whilst following the stabilization phase, you need to eat all the food that you ate in the Consolidation phase. You can loosen the rule once your weight reaches a stable point. 

In this phase, you will be advised to eat around 3 tablespoons of Oat bran, follow a pure protein diet every Thursday and walk or exercise for at least 20 minutes a day.

What to Eat and Not Eat 

One derives nutritional elements in the Dukan Diet from primarily protein-rich foods. There are less to almost nil carbohydrates in the diet. Protein confers one with maximum energy and it contains a very low amount of fat. Besides this, one who’s following the Dukan diet should also perform regular physical activities, mainly walking. Avoid using the elevator and instead, use the stairs. Avoid taking the bus for a shorter distance and instead, cycle. 

What Can You Eat?

Here is a list of food items that you will be advised to take while on the Dukan Diet:

• Lean meat: Red Meat (Beef, goat, lamb)
• Skinless Poultry (chicken and turkey)
• Seafood (fish, crustaceans and molluscs like oysters and clams) 
• Lite milk or Low-fat dairy products (milk, cottage cheese, yoghurt) 
• Eggs
• Oat bran 
• Lemon juice for Vitamin C 
• Leafy green vegetables (spinach, kales, cabbage, lettuce, microgreens)
• Broccoli, asparagus, sprouts, bell peppers
• Green beans 
• Carrots and beets
• Olive oil
• Artificial sweeteners 

Note: Whey protein is a major part of the diet which follows a strictly protein-oriented nutritional quotient. In addition to the weight loss regime and fitness, adding whey protein to your diet will efficiently help you strengthen your muscles, bones and your overall health.  

What Not To Eat 

In the Dukan Diet, all the food that you are eating during the Attack phase and the Cruise phase has low carb and less fat content. The list below mentions all those types of food you should avoid while you are following the diet, especially during the initial phases. These foods, however, can be eaten in a proportionate amount during the Consolidation phase and then the Stabilization phase. 

• High-carb food (rice, potatoes, sugar)
• Bread, pasta, wheat and flour
• High-fat meats (pork, bacon) 
• Fried foods
• Whole milk or non-skimmed milk 
• Butter and cheese
• Fruits which include mango, banana, apple, grapes, pineapple, strawberries and watermelon
• Coconut
• Avocados
• Mayonnaise and other salad dressings 

Pros of the Dukan Diet 

The Dukan Diet has been known to show excellent results in weight loss, weight stability and weight maintenance. As the diet advises one to have an unlimited amount of lean protein, one wouldn’t even feel the need to eat more to fulfil their hunger. Unlike most other diet plans, the rapid and fast weight loss while following the Dukan diet is highly motivating. 

Moreover, the Consolidation phase followed by the Stabilization phase, allows one to enjoy and celebrate meals which further encourages the person to adhere to the rules and walk towards the path of weight maintenance and control.

Cons of the Dukan Diet 

With the high amount of lean protein in this diet, there are hardly any risks or negatives that you should look forward to. However, when it comes to scientific analysis, the restricted foods in this diet might lead to inadequate nutrition.

First of all, the switch from carbohydrate burning to fat burning produces a considerable amount of ketones in the body. Ketone production might lead to dry mouth, bad breath, nausea and insomnia.

Also, in the attack phase, due to the restricted diet measures, one might quite naturally feel weak and dizzy. So, it is always recommended that you perform less strenuous activities during this phase. 

Now, most importantly, there are high chances of developing heart and kidney problems due to unlimited consumption of a high amount of protein in the diet. This is because your kidneys need to work harder to process the derivatives of protein metabolism. There is a limit on protein intake that the kidneys can handle. This can be however combatted by drinking lots of water, which is suggested in the diet. 

Due to the restriction on the consumption of whole grains, fruits and vegetables, your body will run short of anti-oxidants. This will lead to lesser detoxification and hence to greater and more severe problems including heart issues and even cancer. Furthermore, people with kidney and heart problems, gout and eating disorders, should avoid following this diet as it may lead to more severe complications. 

What Else is There to the Dukan Diet? 

We wouldn’t say that you would be venturing on an easy path towards weight loss while following this diet. If you had to measure the level of difficulty, then “medium” would be the correct rating. 

When it comes to cooking and shopping then, it is not much of a big deal. You don’t need extra spices or ingredients, and that can help you curtail the overall cost to an extent. 

On the other hand, diet restriction to solely lean proteins can sometimes seem tiresome which might demotivate the person following the diet.  

While following the Dukan diet, doctors and dieticians will advise you daily walk for 20 minutes.

To Sum It Up  

Does Dukan Diet really work? The Dukan Diet is an effective diet plan which helps with fast and stable weight loss and weight maintenance. This protein-rich diet ensures that your body receives fewer carbs and fats, and also keeps your appetite in check. 

Keeping in mind the cons, which might include heart and kidney problems, and even inadequate nutrition, one should strictly follow the rules, measures and pieces of advice that will be suggested by a professional dietician and physician. With a disciplined schedule which includes exercises and drinking lots of water, one should positively begin to see the results within a span of a few weeks. So, all the best as you go ahead with your fitness journey! 

It sounds like a very familiar notion that Vitamin C in Fruits & Vegetables is the most common thing possible. As a matter of fact, it is true that almost every other fruit is vitamin c-enriched or every fruit or vegetable has at least some concentrates of vitamin c in them. 

That is why you’ve always been told by your family members & doctors or nutritians, to incorporate a hefty amount of fruits and vegetables in your diet. Don’t take that term so lightly, as vitamin c actually has more advantages than you think. 

When you simply think of vitamins, people take supplements, why is that? Because just like a deficiency can affect you badly, a fair balance can actually do you a lot good. Without any further ado, let’s have a look at a few of the common advantages vitamin c brings to the plate. 

• Boosts your overall immunity power.
• Saves you from the deficiency of iron.
• Decreases the risk of cancer.
• Is capable of reducing your risk of a chronic disease.
• Is capable of reducing the risks of heart ailments.
• Protects the health of your memory, especially as it grows weaker with age, it’s taken care of. 

List of Vitamin C Rich Food Items

Here goes the list of fruits & vegetables, that have strong presence of Vitamin C:
(May have other additional nutrients)

Note – Before we talk about the list of fruits and vegetables rich in vitamins, it is important that we tell you about DV. The term stands for Daily Value, which determines the nutrition requirement (precisely vitamins and other nutrients) of human bodies. 

Broccoli

Broccoli has a lot of goodness attached to it. One of the biggest advantages of that being, Broccoli is oftentimes linked to the decreased rate of something as dangerous as Cancer. But our matter of discussion in this context is the Vitamin C content, well, it’s pretty well off. 

If you simply take 1.5 cups of Broccoli, it can provide you with 51 mg of vitamin c, which is 57% of the DV. Broccoli also plays an active part in decreasing the severity of your inflammatory diseases. 

It is a delicious addition to most items on the Italian menu, almost as if your cheesy fettuccine is incomplete without chopped broccolis in it. So, if nutrition is so tasteful, why not have some? A better lifestyle, healthwise can always be achieved with taste.  

Oranges

Who doesn’t like Oranges? It is a common favourite. However, the best thing about oranges are, that an average sized orange can literally contain strong vitamin c concentrations. This vitamin c rich fruit, just with a medium size can provide 83 mg of it(59 mg of vitamin c/100 grams). That is precisely 92% of the DV.

https://www.mayoclinichealthsystem.org/-/media/national-files/images/hometown-health/2021/citrus-fruits.jpg?h=370&w=660&la=en&hash=8615C66D67DAE9A6632510CFA468AEDE- PUT THIS IMAGE HERE.

It is a fact, that citrus fruits are the very best at helping you  meet your vitamin requirements. Thus, Orange makes up for a very good “fruit” candidate for that, if you will.

Moreover, similar fruits like the grapefruit, limes or mandarins serve similar purposes and prove to be a great source. 

Kale 

Kale has green or purple leaves, where some variants are usually used as ornamentals. However, the variant we’re discussing here today is actually a superfood, a cruciferous vegetable with several health benefits. This vegetable from the cabbage family, benefits your entire body. Unadulterated or raw kale is a strong vitamin source, especially vitamin c. Just a quantity of 100 grams can provide you with 103% of the DV, which is 93 mg of vitamin c. Nevertheless, when you cook it off, the nutritional value is truly striking. 

Just like raw kale can provide zeaxanthin, carotenoids and other vitamins like Vitamin K in ample amounts. Moving back to the point, prepared kale can provide around 21 mg of vitamin c concentrates, which is pretty good (23% of the DV). 

Still, cooking or preparing the kale is not all that bad as it increases the amount of health beneficiary compounds which help in curbing inflammatory ailments in beings. 

Lychee

Guess what? Just one singular Lychee contains almost 7 mg of vitamin c content, that is 7.5% of the DV. Imagine, if one lychee can individually be so rich in vitamin content, what would one cup of that provide? Let us answer that for you. 

One cup of these same lychees can provide around 151 mg of vitamin c content, which is consequently high. You must incorporate lychees in your diet, as besides being rich in vitamins, they are also rich in other nutrients like caffeic acid, gallic acid or other polyphenol compounds which are beneficial to your health. 

Lychees have a sweet taste, suitable for smoothies, juice and more. Growing up, a sweet lychee drink turns out to be every child’s favourite.

Brussels Sprouts

Who knew Brussels Sprouts could actually help you make your bones strong! Studies suggest that a balanced consumption of vitamin c rich foods or vitamin c rich fruits and vegetables can help prevent the risk of hip fractures. 

Just a cup of Brussels Sprouts, even after cooking, can provide you with 49 mg of vitamin c, which is precisely 54% of the DV. 

It is quite common in western culture, that these Brussels are your bestfriend in most dietary or diet friendly meals. 

Chilli Peppers

Just in 100 grams of Chilli Peppers, there’s 143.7 mg of vitamin C and that’s fascinating. The body needs different vitamins and of course, minerals to maintain itself and stay fit n’ healthy.

Vitamin c is one of the most effective forms of nutrition or nutrients that keeps functioning up and going. The major support of this vitamin content is towards the immunity, which is crucial for survival. 

The health benefits of these Chilli Peppers never seem to end, like helping with adverse symptoms of common cold or lessening migraine pains.

Parsley

Fresh Parsley is delicious and just a couple table-spoons  is capable of providing you 10 mg of vitamin c, that’s approximately 10% of the DV. As we already know, one of the biggest values of vitamin c Parsley actually reduces the risk of fatalities like Cancer. 

Parsley is rich in antioxidants, other vitamins like Vitamin K and more. You find them as a sprinkler in most delicacies, as not only it is a flavoursome addition, but it also has such concentrated health-latched benefits that you can’t deny. 

Cancer variants like the lower prostate cancer risks can be lowered by a lot simply by incorporating dietary quantities of vitamin c in your day to day life.

Papaya

Papayas, be it their unripe or ripe form, is delightful to your taste buds. Either used in several nutritious salads or evening fruit, Papaya evidently has a dozen health benefits. Our concerned discussion here, is regarding the vitamin presence of it. 

Yet, it’s no news that Papaya is not only rich in vitamin c, but also has anti-inflammatory effects on the brain. In simpler words, Papaya can actually reduce oxidative stress. It usually happens as a result of liver disease, hypothyroidism and so on. 

A single cup of Papaya can provide 88 mg of vitamin c, which is equivalent to 98% of the DV. 

Strawberries

Let’s be real, we all absolutely love strawberries. They taste amazing, more like your true best friend in every dessert but at the same time, they are the most aesthetic looking multiple fruit out there. 

But that’s not all there is to your beloved strawberries, as they are rich in vitamins like vitamin c, important antioxidants and reduce the potential risk of several health conditions or ailments, which may sometimes prove to be fatal. 

Your regular sweet & juicy strawberries contain important plant-based compounds. Most importantly it provides 59 mg of vitamin c per 100 grams, which is incredible as this multifruit is important for both your heart and brain health.

Snow Peas

A common pattern with most vitamin c fruits and vegetables in the list, Snow Peas are also rich in antioxidants. Just about 100 grams of these peas can have 60 mg of the same concentrates in it. 

There are loads of health benefits, which no one can deny. Additionally, guess what? They are absolutely delicious, being a sweet n’ crunchy companion in all your savoury and luscious delights of your desire. 

Veggies are not as scary as it sounds to children and more importantly, they are definitely not “NOT tasty”. You never know unless you try and see their goodness on health for yourself.

Special mentions

Let’s have a look at the special mentions in this exclusive list:

Kakadu Plum

Let’s have a look at their Vitamin Content:

Acerola Cherries 

Let’s have a look at their Vitamin Content:

Rose Hips

Let’s have a look at their Vitamin Content:

Conclusion

As you’ve already gathered a clean idea, on how many folds of protection vitamins can provide with your body. Moreover, you must have noticed that fruits or vegetables that are mostly rich in vitamin c have other nutritional value which is like a boosting add-on to your health. 

Thus, consuming a clean, vitamin rich diet can only do you good and make you lead a healthy life with proper balance or suitable dieting. Don’t forget to incorporate some light workout alongside, to make the effects more evident.  

Many health-conscious people in the world believe that a protein-rich diet is always beneficial. Similarly, people who want to shed extra fat and kilos consume protein-rich food without knowing the benefits and risks associated with it. The fact is the overconsumption of proteins can lead to death due to kidney failures. It is always recommended that protein-rich food should always be consumed after a proper recommendation from a health expert like a doctor or a professionally certified gymnasium trainer.

Benefits of protein-rich food

Protein-rich food has several benefits in performing the following roles. It helps in the maintenance and repair of body cells. This is because proteins play a key role in replacing tissue cells. The protein-rich food is genuinely effective in inducing hormonal changes. This is because proteins can signal cells and organs for communicating with each other. Enzymes are a type of protein and there are hundreds of chemical reactions that take place because of proteins. Therefore, enzymes can benefit considerably. Proteins also play a major role in both storage and transportation because it helps in transporting oxygen to the body’s cells. In the context of weight loss, proteins play a major role in reducing weight and shedding extra kilos. Protein plays a major role in maintaining body composition, weight, metabolic rate, and appetite rate.

There are several benefits of protein-rich food as it helps in suppressing appetite for hours together. Some hormones concentrate on increasing GLP-1 and PYY hormones that increase production. The hormone also helps in minimizing appetite and reduces food intake. Metabolic rate is directly related to burning more calories. Protein-rich foods are excellent in increasing the metabolic rate by almost 30 percent. Carbohydrates and fats are no match in front of proteins when it comes to boosting metabolic rates. Weight loss and compensation are directly related to increasing protein intake. In the context of women, weight loss and body composition are correlated with protein intake. Many research studies have shown that more protein intake helps in reducing fat.

Protein is important in increasing muscular mass. This is the reason many bodybuilders can increase both the power and size of muscles. It is an unpalatable fact that muscular losses happen as individuals age. However, this process of aging can be significantly decelerated by regularly consuming protein supplements. Men especially can reverse this loss by consuming casein or whey protein. Protein-rich foods are also beneficial for the health of the bones. It is an undeniable fact, that these foods can improve the healing process of wounds. Even bedsores can reduce considerably after consuming protein-rich foods.

Protein-rich foods are also consumed by people suffering from certain ailments because of their benefits. Diabetics, heart patients, and women undergoing menopause can benefit from having protein-rich diets. For diabetics, protein-rich foods can alter diabetics and have increased calorie consumption. It increases insulin production without even spiking sugar levels. A study has shown that if an individual consumes protein-rich foods such as meat, paneer, and dal and then consumes carbohydrate-rich foods, then glucose levels can be minimized. Similarly, protein-rich foods are known to boost immunity.

However, it is worth remembering that protein consumption can only be beneficial only if it is consumed in the right proportions. The Dietary Guidelines for Americans recommend that a maximum of 19 grams of protein should be consumed by children less than 4 years old. Till the age of 8 years, children can consume up to 19-20 grams. Average adults weighing around 70 to 80 kilograms, on the other hand normally should not exceed consuming 100 grams of protein per day. The best sources of protein-rich foods include tofu, dairy products, eggs, pork, beef, fish, and poultry.

Protein-rich foods sometimes are used in weight loss programs such as the Ketogenic and Atkins diet. The main feature of such a diet plan is to increase the consumption of protein and minimize the consumption of carbohydrates and fats. These types of diets help in decreasing weight, but the effectiveness is short-lived.

Risks of protein-rich food

Excess to anything is bad and that is certainly true for protein-rich food. Multiple health complications can arise owing to excessive protein. Excessive protein consumption can lead to massive weight gain. This is because extra protein consumption can lead to increased fat in bodies. Therefore, individuals who aim to reduce weight should never consume proteins more than the required amount as the efforts will be in vain and the results will be counterproductive. Excessive protein consumption can lead to bad breath especially if it is complemented by reduced carbohydrate intake. This is because excessive proteins can result in ketosis as it produces chemicals giving a foul smell. The most problematic aspect is even flossing and brushing cannot minimize this problem.

Excessive protein consumption can cause irreversible damage to kidneys and lead to death. It is a fact that excessive protein consumption leads to the production of excessive amino acids and kidneys may get impaired while filtering it out completely. It causes a strain as kidneys need to work hard to filter out and balance electrolytes. Overconsumption of protein especially through foods such as red meat can increase both cancer and heart problems. Both these ailments are deadly and are the largest cause of mortality. Red meat such as beef, and pork is very harmful as it can cause prostate cancer, breast cancer, and colorectal cancer.

Calcium loss can be the outcome of excessive protein consumption. This form of loss can lead to serious ailments such as poor bone health and osteoporosis. Protein-rich diets need to be supplemented by adequate consumption of water. Otherwise, proteins lead to flushing out of water and fluids. Diarrhea and constipation are common symptoms of protein overconsumption. Problems like lactose intolerance can become worse if one chooses milk as the main source of protein. Therefore, while taking protein-rich food it is essential to avoid caffeinated drinks, reduce consumption of fried foods and minimize fat consumption.

There are millions of people in the world who struggle to have a perfect weight. Some underweight people face ridicule and are stigmatized for being skinny or thin. Although the cause of thinness might be genetic, some steps can be taken by the individual to gain weight healthily. There are specific foods that if consumed in proper quantities can increase the weight of an individual without any notable side effects.

Problems of being underweight

Underweight people usually have a low sense of self-esteem and have several risk factors than people having the correct weight and Body Mass Index. An underweight individual may become vulnerable to several health problems like infertility, osteoporosis, malnutrition, surgical complications, and generally have a weaker immune system. Therefore, it is important to gain weight and become a healthy individual and simultaneously reduce the chances of such ailments.

Milk

This is one of the cheapest weight-gaining food widely available on the market. Milk naturally has a balanced combination of fat, protein, carbohydrates, and calcium along with minerals and vitamins. There is a combination of milk products like milk smoothies which healthily increase weight. For instance, one can have a cup of protein in whole milk along with teaspoons of honey and vanilla. Both casein and whey protein are abundantly found in milk. Therefore, while training one can have a whole glass of milk with snacks and meals.

Protein shakes

Protein shakes not just help in weight gain but are also very nutritious. Moreover, it comes in several exciting flavors to suit the taste buds of various individuals. Chocolate banana nut shake includes the use of bananas, whey protein, and nut butter. The Vanilla berry shake includes both mixed berries, a high cup of protein, and Greek yogurt. Chocolate hazelnut shake, hazelnut butter, and avocado include chocolate milk. Similarly, there are vanilla blueberry shakes, super green shakes, and caramel apple shakes. There is a popular misconception about whey protein is unsafe and unhealthy. Research suggests otherwise, and it has been found that whey protein is rich in all kinds of essential amino acids.

Rice

This is perhaps the oldest and most convenient way to gain weight. If an underweight individual consumes just one cup of rice, then approximately 204 calories and 44 grams of carbohydrates can be gained. The combination of rice with cheese, butter, scrambled eggs, peanuts, cashews, etc. can also help increase the weight. There are several rice dishes if consumed regularly can increase weight. For example, chicken curry with wild rice, and certain Chinese delicacies such as vegetable tofu fried rice are known for increasing weight.

Nut butter and nuts

Almonds, cashews, and peanuts can help in gaining weight. It is estimated that only a small handful of almonds contain 170 calories. Nuts are extremely high in calorific value and if combined with any other meal are simply going to boost the weight of an individual. Peanut butter smoothie is a popular nut butter dish having over 270 calories. It is advisable to avoid mixing extra sugar and oil with nut butter and nuts.

Starches and potatoes

Starches and potatoes have a high amount of carbohydrates and are easily affordable to the masses. The other common sources of high-calorie carbohydrates include corn, quinoa, oats, sweet potatoes, potatoes, beans, winter root vegetables, buckwheat, and squash. These foods have a high amount of glycogen for gaining weight. These high-carb foods can be made more delicious by adding sour cream to potatoes. Healthy fats like avocado and olive oil can be used for roasting vegetables. Soya milk can also be used in oatmeal for increasing the content of carbohydrates.

Red meat consumption

Bovine meat and pork meat are the two most commonly available red meat in the world. Red meat is undoubtedly helpful in gaining weight and also contributes to building muscle. Red meat like pork and beef has large amounts of fat and protein that play an important role in building body mass. However, red meat should not be overconsumed as it leads to heart diseases.

Oily fish and salmon consumption

Fish especially those which are rich in Omega 3 fatty acids are ideal food for weight gain. This may include pomfret, salmon, tuna, and mackerel. For example, only 170 grams of fillet of salmon offer 250 calories and also has an abundant amount of fat and protein. The best thing about oily fish delicacies is that they can be baked, grilled, sauteed, smoked, and poached.

Dried fruit

Dried fruits naturally have a high sugar content and are useful in weight gain. Many such dried fruits are rich in vitamins, minerals, and fibers. Dates are nutritious and also mix well with other weight-gaining food products like yogurt. By consuming dried fruits regularly, one can rest assured of antioxidants. These can be supplemented with the help of cream cheese, butter, quinoa, and cooked rice.

Whole grain bread

Whole-grain bread is rich in carbohydrates and one can easily have a balanced meal by having eggs, cheese, and meat along with it. In case one is wanting a healthier variant, then Ezekiel bread can be tried out too. Sandwiches are one of the best and most versatile foods for weight gain and a large range of high-calorie foods can be added with them including veggies, avocado, cheese, meats, and more. Sourdough bread is also increasingly popular since it feeds gut bacteria. This bread is also good for strengthening the immune system.

Eggs

Eggs are of the cheapest sources of protein and are ideal for weight gain. Chicken eggs, duck eggs, and quail eggs are not just rich in protein but also have adequate quantities of minerals and vitamins. These eggs can be used in several delicacies or can be consumed after boiling them. One duck raw egg contains approximately 74 calories and it is crucial to consume the whole egg including the yolk because it is rich in minerals. However, if one is allergic to eggs, then other safer alternatives can be tried out.