You weigh less than 45 kilos and have to shop at Weekender Kids. Your friends envy how you can eat a burger and fries and guzzle a large Coke every day without putting on an ounce.
Well, hate to break it to you but you are heading for trouble. The food may not be showing on your weighing scale but it sure is on your heart. So you better watch out!
Fats are bad for thin people too
If you are underweight, you probably feel that the only way to put on weight is to eat fatty foods. A big misconception!
Bingeing often involves eating foods high in trans fatty acids (saturated fats) and sugar.
Nutritionist, Naini Setalvad says that consuming such foods cause health-related problems like:
- Cholesterol
- High blood pressure
- Palpitations
- Irritable bowel syndrome
- Sugar fluctuation
- Stomach cancer
It could also lead to emotional disorders like mood swings, irritability and anxiety.
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Trips to the vending machine don't work? Chips, chocolate, cream biscuits, wada pavs, all have no effect? May be, it's time to check your calorie intake. In all likelihood, you are not meeting that requirement.
After effects
"Eating fatty foods makes you gain unhealthy fat rather than healthy weight," says Sushila Sharangdhar, Consultant Dietician. "As a result you will have a deficiency of healthy nutrients."
Some people do not put on weight all through their twenties as their basal metabolic rate is high. But once you cross 35 your metabolic rate is likely to drop and you will start putting on weight much faster.
It is important to keep your metabolic rate constant. "Follow a systematic exercise regime," Naini advises.
Gain weight the healthy way
Sushila Sharangdhar shows you the healthy way to gain weight.
- Breakfast is the most important meal of the day. So don't skip it. Eat at regular intervals of three and a half to four hours.
- Hydrate yourself with 1.5 to 2 litres of water per day. Carbonated beverages, aerated drinks and caffeine-rich beverages are a no-no. They cause water-loss from your body.
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- Consume a good amount of protein in your daily diet but not in excess. This will help you put on weight. Milk and milk products are an excellent source of protein. Have low fat non-vegetarian foods like egg whites, fish, lean portions of chicken instead of red meats (mutton, beef, and pork). Avoid egg yolk, as it is high in saturated fats and cholesterol.
- Instead of refined cereals like maida (white bread) have whole grains like wheat, jowar, ragi, bajra, oats etc.
- Organic rich foods i.e. foods with chemicals or pesticides should also be included in your diet. Whole fruits, fresh vegetables, leafy vegetables are rich in essential vitamins, minerals, fibre and are low in calories.
- You need fats too. No, not those deep-fried puris and baturas but good quality fats like seeds, nuts, cold pressed oil (not refined oil), avocado etc.
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