Do or Diet?

Do or Diet?

Do or Diet?

Q: I'm a 23-year-old ectomorph boy. I wish to gain some weight. Can you please suggest a diet plan that will aid weight gain? ⇒- Prince Sandal Jain

Energy-dense food helps in weight gain. Eat often by including smaller meals between your proper meals to increase calories intake. This will help your body to retain calories and energy.

Choose high-calorie, nutrient-rich starches to get fibre, B vitamins and iron, along with the extra calories. Healthy options include dense whole-grain bread, oats, brown rice, quinoa, beans, potatoes and whole-wheat pasta. Fish is great source of Omega 3 fatty acid and it lowers your risk of heart diseases. Dry fruits are calorie-high, anti-oxidant and fibre rich.  


Have cheese omelet with sweet potatoes and onions and a glass of 100% orange juice for breakfast. For mid-meal snacks, you can have whole-wheat bread with peanut butter along with low-fat milk. At lunch, you can eat chapatis with cereals and low-fat yogurt and an orange. Snack no whole-grain cereal with low-fat milk and banana smoothie. Finish the day 
with chapatis with black beans and rice.


Q: I'm a 17-year-old with acne-prone skin. I wish to rid my skin of acne scars. Can you help me find a diet, which will help clear the blemishes on my skin? ⇒- Mayuri

Whatever you eat reflects in your face. Eat fresh and clean to make your skin glow. Avoid fried and processed food, as these are high in saturated and trans fats, which contribute to breakouts. Hydrate yourself throughout the day by having 3 litres of water. Foods loaded with anti-oxidants like berries, oranges, plums, onions, radish and spinach fight free radicals, little molecules that float in the air, attach to skin and cause premature ageing, pore damage and an increased rate of acne. Eat 4-5 servings of fresh fruits in a day.

Q: I am 18 years old and my weight is 104. I have always battled with my weight and I really want to lead a healthy life. Can you help me find the right diet plan? ⇒- Vishnu Vardhan

To have a healthy lifestyle, there are few things that you should incorporate in your daily routine.

* Have a healthy balanced diet food including greener leafy vegetables and more and more fruits.

* Avoid refined, fried and processed foods.

* Exercise regularly.

* Drink at least 8-9 glasses of water and get sleep for 7-8 hours.

Q: I am a 20-year-old lean boy. I weigh 50 kg. I eat everything, and I don't leave out any particular food group. I have started feeling a little conscious about my appearance. Can you suggest a diet plan so that I can gain some weight? - Riyaz ur Rahaman N R


'Eat like nobody is watching', a phrase I believe we all must follow. Food is something; one must enjoy and relish for every single bite. You must include the following foods like your diet - Energy-dense foods like banana, apples, almonds and sweet potatoes. Along with this, increase the protein intake with chicken, tofu, fish, paneer and healthy fats like Omega 3 rich-flax seeds, chia seeds and walnuts in your diet. These 
foods will help in increasing your weight gradually and in right portions.


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