Resisting Temptation is Difficult

Resisting temptation is difficult. However, if you succeed in resisting the first time, it becomes easier to resist the next time. Before long, you will have formed the good habit of resisting temptation every time it confronts you. If you yield to that temptation, you will find it easier to yield the next time.

Because of the human weaknesses mentioned, we must use what has become known among weight control groups as behavior modification. It simply means changing your behavior. These techniques work only if you consistently repeat them, so that they become a part of you.

NEW HABITS

1) Eat three meals a day. Have two or three planned snacks daily.

2) Prolong your meals by: eating slowly putting down your eating utensil between each bite do not pick up your eating utensil until you have swallowed the bite hesitating between bites, even if you’re eating finger foods

3) Choose a specific place in your home or office to eat all of your meals. This will become your “designated eating place” and should not be changed. Try not to eat at your desk at work. This would make you prone to eat all day long and not just at meal time.

4) Do not do anything except eat when you sit down for a meal. Do not read, watch TV, talk on the phone, work, etc. Make yourself aware of the food you are eating. Focus on the conversation and enjoy your meal.

5) Do not keep food in any room in your house except the kitchen. Do not keep food such as cookies out on the counters. Do not store items in “see-through” containers.

6) Do not buy junk food. Neither your mate nor your children needs it.

7) If possible, serve individual plates from the stove and do not serve family style on the table. If this is not possible, put the serving dishes on the opposite end of the table.

Serve yourself on a smaller plate.

9) Develop a habit of leaving at least one bite of each item on your plate. If you can master this, it becomes easier to stop eating when you feel full. You will be used to leaving food on your plate.

All of the above are eating techniques that aid in behavior modification as well as weight loss – an effecting eating schedule is found to be one of the ingredients to lose weight naturally. Other behavior modification techniques not related to eating are to substitute activity for eating, which means exactly what it says – substitute another activity for between meal snacking.

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Foods that help you lose weight, where are they?

Foods that help you lose are not very far. They are very near to you. Just you have to take a look at them and start consuming.  Trying to lose weight loss has never been effortless. There are plenty of approaches one can take when trying to lose weight. There are only two things that are proven to work and last for long-term results. Foods that help you lose weight will not be packaged or frozen foods. They are not likely to provide your body what would need to burn body fat. The standard diet regime should be from fresh vegetable, fruits, and whole grain products. Frozen and packaged foods are packed with very light fiber and high calories, so remove them from your diet plan. But to make the foods work for you, put some extra effort in getting your food stuff. Prepare a meal plan according to the list above and do proper exercise. The exercise can be simple, may be an hour of walking. A mixture of food items which help you drop some weight over with proper physical exercise can assist you burn off fat rapidly. Please note you really need not worry much about changing it to new foods. You can use the current food that you are using. Look at how you are preparing that. Think of baking or cooking these foods that help you lose weight in a safe and effective manner.

Lean proteins could possibly be other foods that help you to lose weight. Consumption of low fat dairy food could be another alternative. Just by eating everyday items like breads and shakes will help you lose weight just by eating them. Weight loss and celebration water are right away related. You need to drink more and more water as part of your diet as to avoid dehydration. To accelerate the breakdown of fat eats foods full of protein and high dietary calcium. Yogurt is a low-fat food high in calcium and protein.

Other foods that help you lose weight

One choice could be high fiber cereals which contain low calories. Other foods that help you to lose weight are chives, onions, cayenne pepper, bananas, leeks, ginger, apples and cinnamon and various berry types Research has revealed that those who take a lot more  dietary fiber enriched  foods in morning eats less in day than other people who consume less nutritional fiber foods.  Beans are an excellent source of necessary protein and fiber which make you feel full for a longer period of time. Beans are a supply of B nutritional vitamins and foliate. Single serving of reddish colored kidney beans is approximately 250 calories and low in fat when compared with single serving of red meat.  Men and women practicing diet may perhaps be frightened the higher fat content in olive oil. On the other hand, the healthy fat burning substance in olive oil is one of the foods that help you lose weight.

Best Diet for Women Over 50

The idea behind this free weight loss program plan is fairly simple completely… it’s the ANTI-fad diet.  So whether you intend to undertake an egg fast or not, if you are having trouble losing weight – especially on the ketogenic low carbohydrate diet, then you should you should think about adding a few eggs per day to your eating plan! Lastly, predicated on my anecdotal research, it appears that individuals who continue steadily to eat 2 meals of eggs the first couple of days off the plan hold the best success at not gaining any weight back again. To lose weight quickly, even when vegetarian, you’ll still need to moderate your calorie consumption and exercise. Last week I was at 18 lbs lost and tested the egg fast for 1.5 days and nights on the 7th

Best diet for women over 50:

I am not sure yet easily have actually broken the plateau but I am now at 21 lbs lost and the egg fast test appears to have been the catalyst that got things moving again (I am hoping). Your physician will be able to provide their educated advice on the dietary plan after a complete physical examination, that may inform you if this course of action is right for you. Case you can lose up to 7lb through the first week and a steady 1lb a week after that. Also, eating one main meal during the night – while following strict guidelines of what to eat, and in what order – can be difficult, especially for individuals who prefer not to eat large meals late in the day.

Poached eggs or egg whites with veggies, scrambled tender tofu with salsa or a fruit smoothie made with yogurt or vegetarian protein powder make nutrient-dense breakfasts that have protein to help keep you full. If followed properly, these diet plans shall deliver weight-loss results – fast! As well as for the girls out there: Take into account that hormones can make it harder for women to check out a fasting plan than for men.

You can perfectly eat processed chips, cereal, energy bars and pasta as the bulk of your diet but still be heavier than someone following an omnivorous diet consisting of liver organ and leafy greens. I am a 12-year type 2 diabetic bent on obtaining normal sugar with just exercise and diet alone and have made great strides in the last 6 months by moving away from my meds and with numbers continuing to trend downward. That offers me upon this diet and always turned me personally away from the meat fast, which I knew would require a lot more cooking. Make sure you’re getting the majority of your liquid from regular normal water though and prevent the dietary plan sodas if you can.

That may well not be the situation if you have 100 lbs to lose – but maybe it’s something to think about if you have 30-40 like most of us. Many individuals who have 100 or so to reduce seem to lose greatly right away when they start this kind of keto eating plan.

I am using the fast this week preparing myself for a large party in a couple of weeks (I am in a die-hard struggle with a gorgeous gown hanging in my own closet that is included with a stubborn zipper that because of a plateau just wont budge!) I hope this does the trick.

Personally i think like I’ve gained just a little weight doing in a straight line low carbohydrate my first week from the Medifast which is why I’m embracing the egg fast first. I’m considering heading on a four-five day fast of the type merely to get myself again on the right track before time for the same carb/necessary protein counting program that got those 22 pounds off in the first place. It would be interesting to compare results between the egg fast and the beef fast.

The plan, that can be purchased on their website , also contains training programs (using bodyweight and dumbells) to help participants reach maximum weight loss in the easiest way possible. If it creates the difference between staying on the plan or quitting – a diet soda won’t remove you. One of the advantages of a vegetarian diet plan is you are cutting out potentially high-calorie foods, such as fatty meats, poultry with the skin and processed meat.

130 Calorie Three Way Taco Chili with Spaghetti Squash

130 Calorie Three Way Taco Chili with Spaghetti Squash

Ingredients:

1 Red Bell

1 Green Bell

1/3 c. Diced Onion

¼ c. Jalapenos

1/3 c. Black Olives

2 (16oz) cans low sodium diced tomatoes

1 (16oz) can low sodium black or kidney beans, rinsed and drained

1 (11oz) can fiesta corn, drained

1 Spaghetti Squash, cooked

½ packet of low sodium taco seasoning

Mexican Style Blend Finely Shredded Cheese, 1 tablespoon per serving!

Directions:

*First cook your  spaghetti squash. I already cooked mine previously and

Was using leftovers, but I like to halve my squash and seed it, then turn

Them upside down on a baking sheet and bake for about 45-65 minutes.*

  • First I diced up my two bell peppers with my onion and put them in a medium pan and sautéed. I used 4 squirts of I Can’t Believe it’s Not Butter 0 calorie spray to coat the pan but butter or olive oil would work fine. I let them cook for about 20 minutes, stirring occasionally while I prepared my other Ingredients.
  • Next I diced up my jalapenos and olives, and added them into the pot.

I like my food hot, and the soup was quite spicy. If you don’t like as much heat try adding the jalapenos last or seed them!

  • Next I added the taco seasoning to give my vegetables more flavor. I recommend only adding about ¼ of the packet at this stage, and then if you want more once you add all of your ingredients you can. Season to your taste preferences,

I used a little over ½ a packet in mine.

  • Then I drained and rinsed my beans and corn, and added them in.
  • Then I added in my tomatoes. I recommend using diced tomatoes but I didn’t have any on hand, so I used a large can of whole tomatoes and diced the tomatoes myself.
  • After that I added a few ounces of water because my soup was a little too thick, but remember you want it pretty thick since its going over spaghetti squash!
  • I also added some salt and pepper for taste, about ½ tsp each.
  • Cook for at least 1 hour, but the longer you cook it the better it will be!
  • Once the chili and spaghetti was done, I put them into a small dish and added a tablespoon of Mexican Shredded cheese on top and popped it into the broiler for about a minute.

Makes about 12 servings, 100g of spaghetti squash (about 3/4c.) with ½ cup chili on top.

Without Cheese:

Calories: 110, Fat: 1.3g , Sugars: 6.4g, Protein: 3.6g, Carbs: 19.9g

With Cheese:

Calories: 130, Fat: 2.6g, Sugars: 6.4g, Protein: 5.3g, Carbs: 20.2g

  • This was so good! And guilt free 🙂 At only 110/130 calories per serving you can go back for more! One of my favorite dishes I’ve had in a while!

130 Calorie Three Way Taco Chili with Spaghetti Squash

Ingredients:

1 Red Bell

1 Green Bell

1/3 c. Diced Onion

¼ c. Jalapenos

1/3 c. Black Olives

2 (16oz) cans low sodium diced tomatoes

1 (16oz) can low sodium black or kidney beans, rinsed and drained

1 (11oz) can fiesta corn, drained

1 Spaghetti Squash, cooked

½ packet of low sodium taco seasoning

Mexican Style Blend Finely Shredded Cheese, 1 tablespoon per serving!

Directions:

*First cook your  spaghetti squash. I already cooked mine previously and

Was using leftovers, but I like to halve my squash and seed it, then turn

Them upside down on a baking sheet and bake for about 45-65 minutes.*

  • First I diced up my two bell peppers with my onion and put them in a medium pan and sautéed. I used 4 squirts of I Can’t Believe it’s Not Butter 0 calorie spray to coat the pan but butter or olive oil would work fine. I let them cook for about 20 minutes, stirring occasionally while I prepared my other Ingredients.
  • Next I diced up my jalapenos and olives, and added them into the pot.

I like my food hot, and the soup was quite spicy. If you don’t like as much heat try adding the jalapenos last or seed them!

  • Next I added the taco seasoning to give my vegetables more flavor. I recommend only adding about ¼ of the packet at this stage, and then if you want more once you add all of your ingredients you can. Season to your taste preferences,

I used a little over ½ a packet in mine.

  • Then I drained and rinsed my beans and corn, and added them in.
  • Then I added in my tomatoes. I recommend using diced tomatoes but I didn’t have any on hand, so I used a large can of whole tomatoes and diced the tomatoes myself.
  • After that I added a few ounces of water because my soup was a little too thick, but remember you want it pretty thick since its going over spaghetti squash!
  • I also added some salt and pepper for taste, about ½ tsp each.
  • Cook for at least 1 hour, but the longer you cook it the better it will be!
  • Once the chili and spaghetti was done, I put them into a small dish and added a tablespoon of Mexican Shredded cheese on top and popped it into the broiler for about a minute.

Makes about 12 servings, 100g of spaghetti squash (about 3/4c.) with ½ cup chili on top.

Without Cheese:

Calories: 110, Fat: 1.3g , Sugars: 6.4g, Protein: 3.6g, Carbs: 19.9g

With Cheese:

Calories: 130, Fat: 2.6g, Sugars: 6.4g, Protein: 5.3g, Carbs: 20.2g

Ways to Boost Male Fertility and Increase Sperm Count

Fruitlessness is a developing issue around the world.

It influences around one in each six couples, and specialists gauge around one in each three cases is because of richness issues in the male accomplice alone (1, 2).

While barrenness is not generally treatable, it can here and there be enhanced with a sound eating regimen, supplements and other way of life procedures.

This article records a portion of the primary way of life elements, nourishments, supplements and supplements that have been related with enhanced richness in men.

Man’s Hands Touching Wife’s Pregnant Belly

What Is Male Infertility?

Fruitfulness alludes to individuals’ capacity to replicate by common means.

Male fruitlessness is the point at which a man has a poor possibility of making his female accomplice pregnant. It for the most part relies on upon the nature of his sperm cells.

The accompanying parts of sexual capacity and semen quality may influence fruitfulness:

Charisma: Otherwise known as sex drive, moxie portrays a man’s craving to have intercourse. Sustenances or supplements that claim to build drive are called aphrodisiacs.

Erectile brokenness: Also known as barrenness, erectile brokenness is the point at which a man can’t create or keep up an erection.

Sperm check: A critical part of semen quality is the number or grouping of sperm cells in a given measure of semen.

Sperm motility: A fundamental capacity of sound sperm cells is their capacity to swim. Sperm motility is measured as the rate of moving sperm cells in an example of semen.

Testosterone levels: Low levels of testosterone, the male sex hormone, might be in charge of fruitlessness in a few men.

Fruitlessness can have different causes and may rely on upon hereditary qualities, general wellbeing, wellness, illnesses and dietary contaminants.

Also, a solid way of life and eating routine are critical. A few nourishments and supplements are related with more noteworthy fruitfulness benefits than others.

Here are 10 science-supported approaches to lift sperm include and increment fruitfulness men.

1. Take D-Aspartic Acid Supplements

Blue Supplement Bottle

D-aspartic corrosive (D-AA) is a type of aspartic corrosive, a sort of amino corrosive that is sold as a dietary supplement.

It ought not be mistaken for L-aspartic corrosive, which makes up the structure of numerous proteins and is significantly more typical than D-AA.

D-AA is fundamentally present in specific organs, for example, the balls, and additionally in semen and sperm cells.

Specialists trust that D-AA is embroiled in male fruitfulness. Truth be told, D-AA levels are altogether lower in fruitless men than prolific men (3).

This is bolstered by studies demonstrating that D-AA supplements may build levels of testosterone, the male sex hormone that assumes a basic part in male fruitfulness.

For example, an observational review in fruitless men recommended that taking 2.66 grams of D-AA for three months expanded their testosterone levels by 30–60% and sperm check and motility by 60–100%.

The quantity of pregnancies likewise expanded among their accomplices (4).

Furthermore, a controlled review in solid men demonstrated that taking 3 grams of D-AA supplements every day for two weeks expanded testosterone levels by 42% (5).

In any case, the confirmation is not by any stretch of the imagination steady. Ponders in competitors or quality prepared men with typical to high testosterone levels found that D-AA didn’t build its levels further and even decreased them at high dosages (6, 7).

Taken together, the present proof demonstrates that D-AA supplements may enhance fruitfulness in men with low testosterone levels, while they don’t reliably give extra advantages in men with typical to abnormal states.

Additionally ponders need to examine the potential long haul dangers and advantages of D-AA supplements in people.

Rundown: D-aspartic corrosive (D-AA) supplements may enhance testosterone levels and richness in fruitless men or those with low testosterone levels. In any case, researchers haven’t achieved a positive conclusion now.

2. Practice Regularly

Practicing not just enhances your certainty and physical execution — it might likewise raise your testosterone levels.

Ponders demonstrate that men who practice frequently have higher testosterone levels and preferable semen quality over men who are dormant (8, 9, 10).

In any case, you ought to keep away from an excessive amount of work out, as it might have the inverse impact and possibly diminish testosterone levels. Sufficient zinc admission can limit this hazard (11, 12, 13).

In the event that you once in a while practice yet need to enhance your richness, turning out to be all the more physically dynamic ought to be one of your top needs.

Outline: Exercising frequently can help your testosterone levels and enhance your ripeness.

Healthy Yet Cheapest Vegetables

Eating sound on a tight spending plan can challenge.

Numerous supplement thick nourishments are very costly, which is the reason a few people decide on shoddy garbage sustenances.

Notwithstanding, there are a lot of moderate sustenances you can buy that are solid and simple to add to your eating regimen.

This article investigates 29 shabby, nutritious sustenances and their medical advantages.

1–9: Vegetables

1. Broccoli

Broccoli in a Bowl on a Wooden Table

Broccoli is a shabby vegetable with a normal cost of $1.64 per head, and it gives some of practically every supplement that you require.

It’s especially rich in vitamin C, which goes about as a cell reinforcement and may help your resistant framework. Only one container gives 135% of your day by day needs (1).

Moreover, it’s rich in vitamin K and folate, both of which assume a part in blood coagulating and keeping certain neural tube birth surrenders (2, 3, 4).

Contemplates demonstrate that the supplements and cell reinforcements in broccoli may help anticipate constant ailments, for example, malignancy and coronary illness (5, 6).

You can appreciate broccoli crude or cooked. It’s regularly added to servings of mixed greens, dishes and soups.

2. Onions

Onions are a mainstream vegetable with numerous medical advantages, and they have a tendency to be genuinely low in cost. At most stores, they can be obtained for about $1 a pound (.45 kg).

They are notable for being rich in specific cell reinforcements that may ensure against coronary illness, diabetes and certain sorts of growth (7, 8, 9, 10).

Furthermore, onions give little measures of a few supplements, including vitamin C, manganese, vitamin B6 and potassium (11).

A little bit of onions can go far, and their adaptability and flavor make them an incredible expansion to any dish.

3. Packed away Spinach

A Pile of Spinach Leaves

Packed away spinach is very solid and quite often sensibly evaluated. Most stores convey it for about $2 per 9-ounce (255-gram) sack.

Spinach is rich in vitamin K, which assumes a vital part in bone wellbeing and diminishing the danger of coronary illness and disease (3).

Likewise, spinach gives insusceptible boosting vitamin A, vitamin C, folate and manganese (12, 13, 14, 15).

Like other verdant, green vegetables, spinach likewise contains gainful plant mixes. They can diminish aggravation and counteract cell harm, which avoids endless infections (16).

Joining spinach into your eating regimen is straightforward. You can add it to plates of mixed greens, meals and soups. It can likewise be mixed into smoothies for a supplement help.

4. Chestnut Potatoes

Chestnut potatoes are a fabulous wellspring of supplements and normally accessible at a sensible cost. All things considered, they cost about $0.56 per pound.

Frequently eating potatoes with the skin may profit cerebrum and resistant framework wellbeing. This is because of the noteworthy measure of vitamins C and B that they give. They likewise contain fiber, which bolsters processing and hunger control (1, 17, 18, 19).

Also, potato skins are rich in minerals, particularly potassium. Truth be told, a medium-sized chestnut potato contains double the measure of potassium found in a banana (17, 20).

There are a few approaches to add potatoes to your eating routine. They taste awesome heated or bubbled and make a phenomenal side dish.

5. Sweet Potatoes

Sweet Potato

Sweet potatoes are to a great degree sound and one of the least expensive vegetables you can purchase.

For just $0.92 a pound, they give a great measure of vitamins and minerals that have numerous medical advantages.

They are especially high in beta-carotene, which is changed over into vitamin An in the body. Only one sweet potato gives 369% of your day by day requirement for vitamin A, which assumes an essential part in eye wellbeing (21, 22).

Sweet potatoes likewise contain a fair measure of B vitamins, vitamin C, potassium and fiber. Contemplates indicate they may have calming impacts, which help bring down the danger of endless sicknesses, for example, malignancy and diabetes (21, 23, 24).

You can combine sweet potatoes with pretty much any dish, and they are very simple to get ready by steaming, heating or broiling.

6. Canned Tomatoes

Tomatoes are the most much of the time expended canned vegetable in the American eating regimen. They are extremely nutritious and moderately reasonable at about $0.92 a pound (25).

What truly makes tomatoes sparkle is their vitamin C content. A one-container serving contains a noteworthy 37% of your day by day needs. They likewise give some B vitamins, vitamins An, E and K and many follow minerals (26).

Contemplates have demonstrated that eating tomatoes may help decrease “terrible” LDL cholesterol and circulatory strain levels, two essential hazard variables for coronary illness. Besides, may secure against specific sorts of growth (27, 28, 29, 30).

A number of their medical advantages are ascribed to their lycopene content. Lycopene is a cancer prevention agent that may lessen irritation, shield cells from harm and lower the danger of illness (28).

Canned tomatoes are a convenient staple to have in your kitchen. They can undoubtedly be added to soups, meals and stews.

7. Carrots

Three Carrots

In the event that your financial plan is tight, carrots are a shabby and supplement thick vegetable to incorporate into your eating regimen.

They can be obtained for a normal of just $0.74 per pound.

Carrots are one of the wealthiest wellsprings of beta-carotene, which is in charge of their great vitamin A substance. Only one measure of carrots gives 428% of your day by day requirements for vitamin A, which advances great vision and safe wellbeing (31, 32, 33).

Besides, carrots contain a lot of fiber, vitamin C, vitamin K, potassium and manganese (31).

Because of their high cell reinforcement content, eating carrots frequently may help decrease the danger of specific sorts of growth, including prostate and stomach tumor (34, 35).

You can receive the wellbeing rewards of carrots by getting a charge out of them crude or cooked. They make a fantastic expansion to plates of mixed greens and cooked dishes.

8. Green Cabbage

At a normal of $0.58 per pound, green cabbage is an impeccable spending plan inviting vegetable.

High measures of vitamin C and K are found in green cabbage, notwithstanding some B vitamins and follow minerals (36).

Cabbage and different cruciferous vegetables are extraordinary as a result of their glucosinolate content. Glucosinolate is a cell reinforcement that has been examined for its capacity to ensure against specific sorts of disease (37, 38, 39).

A few reviews have additionally found that cabbage utilization may prompt to a huge lessening in the danger of coronary illness (40).

A flexible vegetable, cabbage is anything but difficult to add to your eating regimen. It’s ordinarily delighted in plates of mixed greens and coleslaw, or can be matured and made into sauerkraut.

9. Butternut Squash

One and a Half Butternut Squash

Butternut squash is a supplement thick alternative to incorporate into your eating routine, and it’s very moderate.

All things considered, it’s valued at somewhat over $1 a pound.

Contrasted with other winter squash assortments, butternut squash gives a higher measure of supplements.

Truth be told, one glass contains 298% of the RDI for vitamin A, 49% for vitamin C, 14% for potassium and 12% for magnesium (41).

In addition, it’s a particularly rich wellspring of solvent fiber and cancer prevention agents, which give numerous medical advantages, including weight control and a diminished danger of coronary illness (18, 42, 43, 44).

There are a few diverse approaches to appreciate butternut squash. It tastes incredible all alone, yet it’s regularly expended as a side dish.

Foods that Help Gain Weight

Regular exercise! Healthy diet! Sugary soft drinks! Calories! Nutrition! Everything is available! Then why don’t the pounds pile up when we are taking more calories and doing less physical activities?

This is the question that almost every skinny guy has, but what’s the answer for this simple question?

Undoubtedly, gaining weight is as difficult as loosing those pounds in gym. But definitely it is not impossible, as intake of right diet on right time plays a significant role in gaining weight.

If you are browsing web to know about correct diet chart, then read more to get tips on how to gain weight quickly (for men):

Do you know how many calories per day you need?

According to studies you gain weight gradually with 500 calories per day that will increase your weight by 0.5 kgs per week. Your ideal weight will depend on your height and age.

Do’s and Dont’sDrink an energy shake right after workout, it helps in gaining weight.Instead of taking three large meals, consider six small meals a day. Small meals contain more nutritional values that helps in gaining fat. Try to eat after every 3 hours.Make sure to take sleep of 8 hours every night. Because if your body doesn’t get enough rest, you won’t have enough energy to do workout.Increase the time you spend on strength training. For best results, try 3 sets of 12 repetitions for each type of strength training.Make sure to alter your exercise routing occasionally. Don’t get stuck in a rut, as your body has the ability to adapt quickly. Also you can increase or decrease the number of reps or sets, or simply change the order in which you normally do your exercise.

What are the foods to gain weight?

Cheese

One of the favorite foods in North America – cheese, a milk product. It is very useful in gaining weight, as it is high in fat. Having cheese in your meal is really a fun. Cheese comes in many delicious varieties. You can also try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s rich in protein.

Nuts

Nuts also plays an important role in gaining weight, as they are not only full of fat and nutrients, but also contain a great deal of fiber. Almonds are a great choice in nuts, while macadamia nuts are very high in fat. A cup of mixed nuts makes a great breakfast option, providing multiple nutritional benefits. Adding nuts in salads are also beneficial.

Avocado

It contains high levels of potassium, folic acid, and vitamin E. These are also packed with vitamin B. You can spread Avocado on salads, cut up on meat, or even spread on toast. Or consume it by mashing half a ripe avocado onto bread seasoned with salt and pepper. One half of an avocado contains 140 calories. So intake of Avocado leads to weight gain.

Fat Milk

Full fat milk is packed with vitamin D and A. Drinking milk without boiling is more advantageous for body. Add full fat milk wherever you would use skim, such as in sauces, oatmeal, or just take a glass of milk every day. You can also enjoy full fat milk or cream in your coffee or yummy desserts to gain weight fast.

Peanut Butter

Peanut butter makes a great choice for people trying to gain weight in healthy way. It is rich in protein and fats. One tablespoon contains around 4 grams of protein and 100 calories. Peanut butter is also rich in folate, magnesium, vitamin E, and vitamin B3.

Red Meat

Non-vegetarian people can also try red meat, as it contains lots of iron and proteins. Try for rib-eye, t-bone, New York strip, and beef tenderloin. Red meat is high in cholesterol, so enjoy it with a healthy diet. Combining it with an unhealthy diet rich in saturated fats could cause health hazards.

Fruit

An old saying “An apple a day keeps the doctor away” but the truth is tropical fruits really can help you in gaining weight. Fruits like mango, banana, papaya and pineapple are amazing choices as they are full of natural sugars and can give you great energy. Adding in fruits into your diet is a great step to gaining weight. No one ever became fat by eating fruit, so don’t worry about eating too much! If you find it difficult to eat enough fruits and vegetables in a day, try blending them to make a delicious smoothie.

Exercise each major muscle group: chest, back, abdominals, biceps, triceps shoulders, quadriceps, and hamstrings. If possible, increase the amount to two or three exercises per group once your body becomes used to the activity.