We are here with our next Weekly FAQ Series on the basis of our constant viewer’s questions and user queries. In this series, we present answers to the frequently asked question over our various social media channels. Hope this weekly questions and answers series will help sort your concerns related to health. To ask more about health, nutrition and food you can comment down below at the end of this FAQ post or reach to us on any of our social media network
1. How can I gain healthy weight?
There is always a surge of information and intervention request for weight loss diet, but somehow gaining weight in a healthy way holds an equal importance too. You can incorporate the following dietary tips in your daily regime to achieve a healthy weight gain in proportion you’re your height-
- Include calorie dense foods in your diet like- almonds, dates, walnuts, figs, raisins and banana. These foods will help you stack on calories in a healthy way, without hampering your body negatively.
- Focus on quality and quantity of food intake. If you are looking for ways to gain healthy weight, increase the frequency of your meals. Try and have 5 or 6 meals in a day. But, do not just hog on any kind of food. Your focus should be on healthy inclusions.
- Never skip your breakfast. In fact, the breakfast as a meal should be the most nutritionally dense. You must include quality carbs and healthy proteins in your breakfast. An avocado sandwich with a glass of milk, or vegetable poha, or egg scramble sandwich are your best bet. You can also take a glass of milk along.
- At times, you need to focus on the root cause for the reasons of not gaining weight. There are some underlying medical conditions that make weight gain difficult like anemia, hyperthyroidism, coeliac disease or a weakened immune system. Get yourself diagnosed appropriately.
2. What are the best sources of protein, if I am a vegetarian?
Protein is an essential macronutrient that is required for many important body functions including being a building block of tissues, essential muscle health and repair of any wear and tear. It is also a good source of energy that provides necessary fuel to the body. Non-vegetarian sources are labelled as best bet for proteins, but there are smart vegetarian choices also to fulfil your protein requirements-
- Quinoa- One serving of cooked quinoa provides eight grams of protein. Not only this, it is also a source of complete protein which means it contains all the essential amino acids that are required to make protein in the body.
- Rice and Pulses- Rice and pulses or legumes together make one of the best dietary sources of complete protein. A combination of 70-80% rice with 20-30% dal has all the 9 essential amino acids.
- Soy- There is 10 grams of protein in half cup of soy or tofu made from it. One of the best vegetarian protein sources that works equally well for post workout recovery as well. Soy can be eaten in the form of curry or you can eat tofu as it is or eat it in the form of a salad by adding veggies.
3. Is gluten free diet advisable?
Gluten is a binding protein that is found in certain grains like wheat, semolina, barley and rye. An intolerance to gluten in the body causes inability to digest gluten in these grains. Gluten free diet is advisable to those only who suffer from an allergy or sensitivity towards it. There are certain disease conditions in which you need to avoid the consumption of gluten, these include- celiac disease, leaky gut syndrome, gluten sensitivity, and gluten allergy. There are antibody tests and intestine biopsy tests to diagnose if someone suffers from an allergy or sensitivity towards gluten. The symptoms one might experience because of gluten allergy are- bloating diarrhoea, abdominal cramps, and itchy rashes on the skin. If you are experiencing these symptoms, you should consult a nutritionist or medical doctor before considering to eliminate gluten from your diet.
The questions followed in Weekly FAQ Series are all the compilation of our viewers/followers questions and lately customized to portray in the question and answers series accordingly. The presented content offer/provide the generic advice/information only. We do not suggest/recommend the listed answers to substitute with any qualified medical prescription and opinion. Request you to always consult a doctor or specialist in extreme cases and illness.