Best Diet (Weight Gain and Loss)

 

Best Diet (Weight Gain and Loss)

 

Ø Summary

·      Weight gain and Weigh loss

1.  Weight Gain	2.  Weight Loss
Homemade protein smoothies. Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight	Intermittent fasting.
Milk. Milk has been used as a weight gainer or muscle builder for decades Rice	Plant-based diets.
Nuts and nut butters.	Low-carb diets.
Red meats.	The paleo diet
Potatoes and starches.	Low-fat diets.
Salmon and oily fish.	The Mediterranean diet.
Protein supplements	The DASH diet(Dietary Approaches to Stop Hypertension)
Rice	(Weight Watchers)

 

In nutrition, diet is the sum of food consumed by a person or other organism.[1] The word diet often implies the use of specific intake of nutrition for health or weight-management reasons (with the two often being related). Although humans are omnivores, each culture and each person holds some food preferences or some food taboos. This may be due to personal tastes or ethical reasons. Individual dietary choices may be more or less healthy.

Complete nutrition requires ingestion and absorption of vitamins, minerals, essential amino acids from protein and essential fatty acids from fat-containing food, also food energy in the form of carbohydrate, protein, and fat. Dietary habits and choices play a significant role in the quality of life, health and longevity.

Health

A healthy diet may improve or maintain optimal health. In developed countries, affluence enables unconstrained caloric intake and possibly inappropriate food choices.

Health agencies recommend that people maintain a normal weight by limiting consumption of energy-dense foods and sugary drinks, eating plant-based food, limiting consumption of red and processed meat, and limiting alcohol intake.

The Dietary Guidelines for Americans is an evidence-based information source that policy makers and health professionals use to advise the general public about healthy nutrition.

Weight gain

1. Homemade protein smoothies

Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.

Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.

1.     Chocolate banana nut shake

2.     Vanilla berry shake

3.     Chocolate hazelnut shake

4.     Caramel apple shake

5.     Vanilla blueberry shake

2. Milk

We now know that this isn't the case. The creation of low fat and no fat dairy products has further added to the belief that dairy foods are fattening. But research shows that having enough milk, yoghurt and cheese every day, as part of a healthy diet, is not linked to weight gain.

·       Milk Is Packed With Nutrients

1.     Calories: 146.

2.     Protein: 8 grams.

3.     Fat: 8 grams.

4.     Calcium: 28% of the RDA.

5.     Vitamin D: 24% of the RDA.

6.     Riboflavin (B2): 26% of the RDA.

7.     Vitamin B12: 18% of the RDA.

8.     Potassium: 10% of the RDA.

3. Nuts and nut butters

Nut butters can be a good source of healthy fats, proteins, fibre, phytochemicals, vitamins and minerals. Including nut butters in your diet in controlled amounts can also help in keeping cholesterol levels under control. Since nut butters are high in calories, they might lead to unnecessary weight gain.

4. Red meats

Consuming red meat has been shown to help with building muscle and gaining weight. Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.

·       Red meats nutrition

An excellent source of high biological value protein, vitamin B12, niacin, vitamin B6, iron, zinc and phosphorus.

A source of long‐chain omega‐3 polyunsaturated fats, riboflavin, pantothenic acid, selenium and, possibly, also vitamin D.

Relatively low in fat and sodium

5. Salmon and oily fish

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.

Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known.

They offer numerous benefits for your health and help fight diseases

·       Salmon and oily fish nutrition

Oily fish such as salmon, mackerel and sardines are said to help against cardiovascular disease, prostate cancer, age-related vision loss and dementia. It's a good source of vitamin D, protein, some B vitamins and selenium. It's also a rich source of omega-3 fatty acids, a type of fat that is good for our health.

Weigh loss

1.   Salmon and oily fish

Men who ate cod, salmon or fish oil decreased from 6.5 to 7.0 kg over eight weeks. The special feature of this study is that it suggests that a diet with lean fish with low omega-3 and high in fish protein gives the same weight loss as a diet rich in fish protein and / or omega-3 fatty acids.

2. Plant-based diets

Plant-based diets may help you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental reasons.

However, more flexible plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet that allows eating animal products in moderation.

·       How it works:

 There are many types of vegetarianism, but most involve eliminating all meat, poultry, and fish. Some vegetarians may likewise avoid eggs and dairy.

3. Low-carb diets

Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.

Some varieties reduce carbs more drastically than others. For instance, very-low-carb diets like the keto diet restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types (18Trusted Source).

·       How it works:

Low-carb diets restrict your carb intake in favor of protein and fat.

The Mediterranean diet is based on foods that people in countries like Italy and Greece used to eat.

Though it was designed to lower heart disease risk, numerous studies indicate that it can also aid weight loss (53Trusted Source).

4. The Mediterranean diet

The Mediterranean diet advocates eating plenty of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil.

Foods such as poultry, eggs, and dairy products are to be eaten in moderation. Meanwhile, red meats are limited.

Additionally, the Mediterranean diet restricts refined grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods.

5. WW (Weight Watchers)

WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide.

While it doesn’t restrict any food groups, people on a WW plan must eat within their set daily points to reach their ideal weight (57Trusted Source).

·       How it works:

WW is a points-based system that assigns different foods and beverages a value, depending on their calorie, fat, and fiber contents.

To reach your desired weight, you must stay within your daily point allowance.