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March 15, 2022 By Tasneem Jawadwala 16 Comments

Healthy Weight Gain Tips

Weight Gain

We’ve heard one too many instances of people having great success with weight loss! In fact, every time I visit the gym, I come across many such success stories. However, I can’t help this sinking feeling that the real strugglers are the ones who want to gain weight and build muscles.

Are you one of them? Ever wondered what you’re doing wrong despite indulging in healthy food and doing every possible workout and increase your appetite? Let’s see how you can gain healthy weight but before that…

Let’s See What You’re Doing Wrong

1. Protein: Gym trainers and dieticians often suggest including more protein, some in the form of powders and others suggest natural sources such as eggs, Sattu, curd, cottage cheese and the likes. However, calculating the right amount of protein required is often missed. One requires around 1.25g/kg ideal body weight proteins to build up muscles. For example if you are 60kg, then the required amount of protein required by you on a daily basis to build muscles is 75g.

If you aren’t having enough or the required amount of protein, you will not see a difference. Hence, take some time out and consult professionals who can help you calculate. To gain healthy weight and build muscles, you also need to watch your carbs, antioxidants and workouts.

2. Carbohydrates: I’ve noticed this as a trend. Most people place so much emphasis on proteins that they forget about carbs. Did you know that if approximately 60% of your diet isn’t from carbohydrate sources, your body will utilize protein to supply energy. Which means, your body will not have enough proteins for tissue building.

3. Antioxidants: Fruits and salads are often flawed to be used as a weight loss diet. Vegetables and fruits are the best source of antioxidants that help in tissue repairs, prevent injuries and inflammation. So include vegetables and fruits with selenium, zinc, vitamin C and Vitamin E in your diet on a daily basis.

4. Workout: Your workout should focus more on strength training, however, ensure that you still do some cardio. Cardio will help your heart and lungs function better which in turn will prevent you from falling ill during your program.

Foods That Help in Healthy Weight Gain and Muscle Building

  • Dates: They are loaded with iron, natural sugar and antioxidants. Eat 4-5 dates before your workout as dates provide you with instant energy and prevent muscle damage.
  • Sweet Nuts or Pulse balls (Chikkis): These is a sweet dish made up of pulses, nuts or seeds. It is nothing but roasted whole gram, peanuts or sesame seeds and jaggery. It’s a perfect combination of proteins and carbohydrates. Munching on them as mid meal snacks work as an energy booster.
  • Nut Shakes: A big serving of dry fruits is difficult to consume at a time but having them in a powdered form with milk will supply your body with good amounts of protein.
  • Fruit Smoothie: Eating fruits with curd will help add some antioxidants to your protein dose. This is probably the most tasty and delicious way to consume fruits!
  • Combination of Cereals and Pulses: Just eating a pulse at a time will really not help as it doesn’t provide us with good quality proteins. But, when combined with a cereal, it will provide the benefits of both protein and carbohydrates. Options like Dal Paratha (Pulse Flat Breads), Puranpoli (Sweet Jaggery Flat Breads), Khichdi (mix of pulses, rice and vegetables cooked together) and Idli (steamed rice pan cakes) should be considered.
  • Adding Vegetables to Meat: Eating a separate serving of vegetable becomes difficult. The meal size may exceed if we have 1 serving of vegetable for vitamins & minerals and 1 serving of non-veg preparation for proteins. The best option in my opinion is to combine a nonvegetarian source with vegetables. For instance, Spinach (Palak) Chicken, Tomato Omelet and Capsicum Stuffed with Mince.
  • Peanut Butter: People often go overboard with regular butter and get major changes in lipid profile but no change in weight. Ideally, one should apply peanut butter on their bread slices for the right fats and protein combination.

The key rule for healthy weight gain is to go for nutrient-dense meals. These healthy compact meals do not require an extreme appetite boost. Focus on healthy weight gain and be patient while you are in a weight gain program as it’s easy to cut on fats but takes time to add on muscles. Remember, it took 9 months to give you around 3kg of weight at birth. Stay at it and be patient.

We hope this article helps you! For more, check out Healthy Reads or you can speak to a GOQii Coach directly for expert guidance and motivation. Subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

March 11, 2019 By Ashwinkumar Rahate 7 Comments

Understanding Health and Fitness


We often speak and hear about health and fitness. In recent times, both these words have become a part of people’s daily lingo. How many of us actually know the meaning of these words? Is it just a fad to talk about health and fitness?

Truth be told, health and fitness have totally different meanings and concepts. Let us try to understand the terms ‘Health and Fitness’.

What is Health?

Health refers to the absence of disease. It indicates that all the systems in the body, be it the Central Nerves System, Cardiovascular System, Respiratory System or any other systems are working perfectly and together. According to the World Health Organisation (WHO), health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.

What is Fitness?

Fitness refers to the degree of body functioning and ability of the body to handle physical demands. If the body is functioning more effectively and efficiently, it indicates greater or higher level of fitness. Any physical activity strenuous or non-strenuous requires one to have some basic fitness. Climbing stairs also requires a certain level of fitness.

Involving yourself in physical activities can bring about some basic level of fitness. Physical activity is defined as any bodily movement produced by the skeletal muscles that required energy expenditures. Physical exercise is as important as food and sleep.

When we don’t use the organs of our body, our body responds by saying, “Use it or lose it”. Leading a sedentary lifestyle leads to hypokinetic complications. Proper and regular exercise result in amazing physical, mental and emotional benefits.

To take up any physical activity, you need to set a goal as per your requirement and the way your body responds. Ensure that you are not just focusing on fitness but on the health aspect as well before setting a goal.

Tomorrow, let’s discuss the Benefits of Physical Activities. Stay tuned!

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