Times are challenging, especially when standing in the 21’st century humankind has lost the thin line of difference between the Art of livelihood and survival.
Our daily routines have been jumbled up in a way which is causing great difficulty for numerous people.
Amidst this pandemic consistently & vigorously maintaining our diets is an added responsibility in which many fails to put effort . Also the impact that fashion industry has on the general population in terms of body image is startling. How so? Humans have an evident perception of themselves which is layered with insecurities, we are very dexterously manipulated about how we should look, act, or portray ourselves.
It has drastically shifted the organic human self or what should actually be considered as “normal” to an unrealistic physique. Losing weight has perpetually been targeted at the youth, even more on women. Whilst weight gain is depicted as the unwanted facet of human anatomy!
Patterns to a functioning appetite –
#DO NOT SKIP BREAKFAST
Yes, you heard it right kids! Though skipping one meal isn’t such a big issue for most healthy adults, it could be for someone underweight or malnourished. Breakfast being the first meal of the day gives us a fresh start to plan rest of our meals for the day.
#GRADUALLY ADD MORE CALORIES TO GAIN
The saying, ‘drop by drop makes an ocean’ is absolutely right. Weight Gain like any major growth takes time. Substituting empty food sources with rich and dense nourishing ingredients can help in gaining those pounds!
#USE MEAL SIZES AS ILLUSIONS TO TRICK YOUR MIND
Bigger plates can act as a placebo to implement larger meal portions. You can also divide bigger meals into liking but don’t forget to pack them with ample nutrients.
#INCLUDE CERTAIN SPICES IN YOUR MEALS
Another considerable cause resulting in low appetite could be because of in-taking bland food regularly. There are various spices that aim at better digestion, increasing one’s stomach space etc. Cumin, cardamom, black pepper, carom seeds in meals have positively ensured weight gain.
#INCLUDE HIGH-FIBRE FOODS TO ADJUST
As highly functioning adults we have to smartly manage what goes into your meals. Now, if you’re a busy individual then shifting to high-fiber foods ( beans, wholegrain bread, broccoli, potatoes, popcorn etc. ) in daytime meals can help sustain weight gain since fiber takes longer time to breakdown, notice that it might slow your digestion but wouldn’t affect negatively.
Simple Balanced Meal Recipe To Gain Weight –
One-quarter is for your meat or protein source, one-quarter is for a starch, and the last two-quarters are for green and colorful vegetables or a green salad.
A clubbed sandwich with a side of fruit serving and a glass of milk is great example of a balanced meal.
MACRONUTRIENTS INPUT :
For Club Sandwich
Shredded Chicken ( 100gms ) = 126 calories
2 Wholegrain Bread Slices = 130 calories
2 Tomato Slices = 8 calories
2 Eggs Scrambled = 156 calories
1 Spoonful Mayonnaise = 56 calories
TOTAL = 476 calories
For Fruit Serving
1 medium sized peach = 50 calories
½ cup of green grapes = 52 calories
1 small sized banana = 90 calories
TOTAL = 192 calories
1 glass of milk = 42 calories
BOTTOM LINE :
Gaining or losing weight is not at all an effortless process. On the contrary, it takes firmness and dedication to sustain gaining weight. It’s clear as glass that loss in appetite may happen due to multiple external stimuli that navigate one’s mental & physical health. For establishing a healthy diet in your routine do visit a General Physician or a Nutritional Therapist to get the best results.
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