A change in diet is indispensable to increase weight. There is no meaning if you join weight training program or gym without consuming appropriate food. Those who desire to gain weight should consume the appropriate high calorie food. Having knowledge about what foods help to improve weight is obligatory to observe healthy change in the body. In order to gain weight underweight people makes every possible effort and sometimes even give preference to consumption of unhealthy foods also. Further, these unhealthy intakes of food give rise to other health issues. While achieving aim of weight gain, try best to stay physically active as well.

Although, consumption of excessive calorie is prime necessity to accomplish the goal of weight gain, but at the same time it should receive from a healthy food. It is always unwise to incorporate fast food as they holds calorie in rich concentration and such foodstuff also result in obesity. It would better if you tried to develop a muscular frame instead of becoming obese as they help you to carry out daily task easily. The chances are high that including calories unconsciously in your diet may grow your body out of shape. This in turn gives an open invitation to threat of cardiac disease and severe ailments like diabetes.

People grievous about gaining weight should enhance their meal frequency. One should try best to have 6 meals instead of eating 3 on a daily basis. One can easily increase weight by eating 6 small meals like dinner, lunch, breakfast and 3 small meals. There must be a standard gap of 2.5-3 hours between each meal. Also, give first priority do drinking ample of water and fresh fruit juices to beat dehydration.


  • Best foods:-

A diet enriched with carbohydrates, healthy fats and proteins is essential to increase weight in the appropriate manner. It is mandatory to find foods that are high in these nutrients. Foods laden with protein will definitely permit the body to increase muscle mass without accumulating too much fat. Protein is abundantly present in milk and drinking milk after exercising assist to encourage the development of muscles. Protein bars and protein shakes can also lead to accelerate the muscle development. Including powdered milk to sauces and soup is best way to raise calorie consumption. Foods loaded with protein that encourage weight gain in a healthy manner include dairy products, fish, low-fat yogurt and cottage cheese. Chicken without skin also contains an excellent source of protein. Other meat and poultry products packed with protein also promote overall health that consists of rabbits and turkey. Sunflower seeds, eggs and nuts also packed with rich source of protein. Inclusion of these food items in diet is fundamental to gain weight naturally. If you don’t prefer consuming raw almonds, then you can give priority to its tastier version and almond butter is good example of it.

  • Fat foods:-

While choosing foods to increase weight, it is mandatory to obviate intake of saturated fat foods to stay away from numerous health associated disorders. Saturated fat is responsible for increasing cholesterol level in the blood which further enhances the possibilities of cardiac diseases. Skimmed milk holds an enough amount of protein and no fat. Omega-3 essential fatty acids, fish, walnuts, almonds, hazelnuts, cashew nuts, seeds, butter and cashew nuts are best example of healthy fat foods. Cold pressed oil elicited from seeds like sunflower and safflower are also comes under list of healthy fat foods. Health expert frequently suggests utilize cold pressed olive oil for cooking. Anyone seeking for gaining weight must include these healthy fat foods into the diet. Dressing salad with olive oil is best way to include healthy fat to your diet.

  • Carbohydrate foods:-

Weight gain diet is just incomplete without carbohydrate foods. In fact, it is vital part of it. Carbohydrates provide the body enough amount of energy to execute daily task. Vegetables and fruits are believed to be greater source of carbohydrates. Vegetables like spinach, potatoes, carrots, cauliflower, broccoli and tomatoes contains high amount of protein. One has to eat fruits such as mangoes, apples, pineapples, oranges, papaya and avocado to increase carbohydrates to the diet. Whole grain and brown rice are other superior sources of carbohydrates. Whole wheat pastas and whole wheat bread in sufficient amount is finest example of a healthy and nutritious breakfast. A perfect healthy snack, enriched with carbohydrates includes eating of grapes, bananas and dried fruits. You can include dried fruits to daily salads and yogurt to promote your healthy calorie consumption.


Only choosing right food does not matter as following appropriate cooking method is also necessary. The habit of consuming fried food items must be thrown away or else choose healthy cooking options like stewing, broiling, grilling, steaming and baking. Besides, consuming the appropriate food, workouts must also be vital factor to obtain the expected outcomes. Workouts that assist to build muscle mass are critically needed to gain weight. Hence, apart from increasing protein consumption, prefer weight lifting exercises like dead lifts, bench press, bent-over rows and squats to achieve muscles. Incapability to increase weight has frequently been assigned to lack of hunger, regardless of eating nutrient dense food. Not feeling starving during meal times is mostly because of sedentary lifestyle. Hence, start the day with an exercise that makes you exertion and do it daily in the morning. This will certainly induce your hunger pangs, so you will not leave home without eating breakfast. Go for brisk walk before taking lunch or dinner as it assist to promote your hunger.


Omega-3 fatty acids are said to be essential fatty acids and your body cannot produce them on its own. They are also known as n-3 fatty acids and are believed to be one of the vital nutrients to stay healthy. Omega-3 fatty acid is classified into three parts that are Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA). These are belongs to polyunsaturated kind of fatty acids and plays a significant role in performing different functions. As this essential fatty acid cannot produce by your body, you totally need to depend on foods rich in these acids. Sea animals and plants contain an abundant source of these fatty acids. They are known as essential and your body is not unable to synthesize them. They are vital for your body as they help you to overcome large number of health disorders. Research has revealed that daily consumption at least 2-4 gm of these omega-3 fatty acids is vital in order to fulfill the nutritional requirement. Almost all fish oils contain high concentration of these essential fatty acids. Vegetarian sources contain rich sources of ALA form of essential fatty acids. When ALA is consumed, is converted into EPA and DHA form of essential fatty acids. One fact always considers that out of three types only ALA is obtained from plants. Health benefits of ALA are lesser as compared with other both forms of essential fatty acids.

If you include the list of foods mentioned below in your regimen may help you to obtain rich source of omega-3 fatty acids and to fight against numerous health disorders.

Fish and fish oil:-
Salmon, mackerel, herring, anchovies, saridines, tuna, king mackerel and snapper are contains large quantity of omega-3 fatty acids. Hence include these fish in you regimen.

Flaxseed, linseed, hemp seed, sesame seeds and leafy vegetable are other rich sources of omega-3 fatty acids.

Meat and Eggs:-
Eggs, corn, soybeans, flax, canola seeds, chicken, beef, lamb and kangaroo meat also holds high amount of omega-3 fatty acids.

Nuts such as butternuts, pecan nuts, walnuts and hazelnuts include an excellent source of these essential fatty acids.


  • Omega-3 fatty acids provides host of health benefits and keeps several disorders at bay which are listed below:
  • It is believed that, omega-3 fatty acid is highly effective in order to get rid of bipolar disorder. In addition, it is also linked with reducing mania and depression in juvenile bipolar disorder.
  • One study has disclosed that oral fish oil supplementation is not only useful in rheumatoid arthritis but also among some asthmatics patient as well.
  • Fish oil plays an important role in improving lipid profiles, tubular dysfunction and oxidative stress with IgA nephropathy (kidney disease).
  • Dietary supplementation along with flaxseed oil is necessary since it lowers blood pressure in dyslipdaemic patients greatly.
  • It promotes healthy heart and combats various cardiac diseases. Besides that omega-3 fatty acid supplementation is beneficial in reducing total mortality and sudden death among patient who are suffering from heart attack.
  • Omega-3 fatty acids are responsible for reducing the total mortality and sudden death among patients with left ventricular systolic dysfunction.
  • Studies indicate that moderate consumption of omega-3 fatty acids helps in reducing coronary heart disease. In addition, it is also beneficial in preventing atrial fibrillation after coronary bypass surgery.
  • Consumption of omega-3 fatty acids and vitamin D supplementation helps significantly in reducing calcium scores and slowed plaque growth. Besides that, it is known to have therapeutic effect in children with ADHD.
  • This essential fatty acid is also considered to be effective for the treatment of children with autism.
  • Consumption of omega-3 fatty acid supplements is effective in reducing homocysteine level among patients suffering from diabetes. Apart from that, this essential nutrient is also responsible for improving macro and microvascular function in patient with type-2 diabetes.
  • It greatly improves endothelial function in peripheral arterial disease.
  • Fish oil is known to have beneficial effect on blood viscosity in patient with peripheral vascular disease.
  • The omega-3 fatty acids plays a key role in reducing risk of peripheral arterial disease linked with smoking.
  • Research has showed that 8 month of treatment of omega-e fatty acid has help in reducing inflammation in patient affected with cystic fibrosis.
  • DHA form of fatty acids helps in enhancing resistance to pseudomonas aeruginosa infection.
  • High amount of consumption of omega-3 fatty acids helps in reducing risk of pneumonia.
  • Diet rich in omega-3 fatty acid and olive oil and low in trans-unsaturated fats significantly helps in reducing risk of age related macular degeneration.
  • EPA supplementation is known to have therapeutic value which helps to get relief from chronic hepatitis C.
  • Diet rich in EPA and DHA form of fatty acids is known to have an inhibitory effect on breast cancer growth as well as metastasis.
  • Intake of omega-3 fatty acids diet reduces risk of CHD and total mortality among women with diabetes. Apart from that it is believed to be useful as fluoxetine (Prozac) helps with the aim to treat major depressive disorder.
  • Omega -3 fatty acid is vital to prevent and reserve insulin resistance. In addition, it prevents the formation of urinary calcium oxalate stone formation. It helps to get rid of bronchial asthma among children.
  • Omega-3 fatty acid is essential in order to prevent early premature birth in both low-risk and high-risk pregnancies.
  • The therapeutic properties of this essential fatty acid are believed to be effective in treatment of dry eye syndrome.
  • Consumption of fish is responsible for reducing risk of ischemic stroke among men and elderly individuals.
  • Moderate consumption of EPA and DHA is vital in order to delay cognitive decline among senior citizens.
  • One study has shown that intake of fish is associated with 63 percent reduction in prostate cancer.
  • Intake of this essential fatty acid is vital since it reduces the severity of autoimmune disorders.
  • Omega-3 fatty acid is highly beneficial for smokers as well as it protect them against obstructive pulmonary disease (COPD).



Cholesterol is nothing, but a fat of the body present in the form of HDL and LDL. Cholesterol generates though liver, which is an essential element to facilitate the function of the body. The presence of cholesterol is seen with every outer layer cells of the body. Its existence has to be in moderate not over and not under. Excessive cholesterol may lead to many health disorders. HDL (high density lipoprotein) is termed as “good cholesterol”, which is good for bodies function; whereas, LDL (low density lipoprotein) is termed as “bad cholesterol”. Cholesterol get generates by the body and can also be obtained from the food we consume. Cholesterol appears in oil form, which doesn’t get dissolved in the blood. It gets supply throughout the body in the form of lipoprotein. However, the bad cholesterol gets accumulated in the form of fats around the body, which results heart attacks, high blood pressure, diabetes, obesity, etc. Excessive LDL blocks the arteries of the wall and enhances the risk of heart attacks; whereas, HDL promotes cholesterol towards the liver, to eliminate it out from the body. An excessive LDL level reduces the blood circulation results atherosclerosis. The cholesterol holds four key functions, which is essential for body function.

Shape the construction of cell walls
Facilitates the digestive system through stabilization of stomach acid.
Assist the body to generate vitamin D
Promote the body to produce hormones

These are the functions, which is performed by the cholesterol. However, an excessive intake of fatty foods increases the risk of bad cholesterol; whereas, fruits and vegetables are responsible to generate good cholesterol. Here are some of the lists of fatty foods, which help you to decide your intake level.

1) Beef
Beef is found rich in cholesterol and protein; it is mostly consumed by Muslim people, which results several health disorders. A daily and excessive intake of beef may enhance the risk of bad cholesterol formation results overweight and heart disorders. Beef or red meat consumption enhances the blood cholesterol level, forms fats over the arteries and cause heart attacks. People, consuming beef are more likely to face obesity problem, high blood pressure, and heart disorders.

2) Pork
Pork is rich in protein, iron, zinc and fats, which are found good for health, but its excessive intake, may increase the level of blood cholesterol and results heart attacks problem. Moreover, one needs to cook it properly; since, it holds various bacteria, which may damage the liver function. Pork is more responsible to spread germs in the body; hence, one needs to be cautious about its intake.

3) Pasta
Pasta is another fatty food, which enhances the risk of obesity due to its excessive intake. Pasta comes in the category of fast food, which is preferred by the people mostly in today’s world; hence, people are more likely to get over weight problem results heart disorders and destabilized blood pressure. Teenagers are at more risk; since, they follow fast food mostly.

4) Burger
The Burger has become one of the favorite stuff amongst all; since, it holds great taste, but it’s over intake harm the body badly. People, are obvious to get obesity problem, inactiveness, blood pressure issue, heart disorders, etc. Burger includes extreme fat ingredients, which results increment in bad cholesterol level.

5) Pizza
Pizza is one of the most consuming stuff in today’s world? People; know that consuming too much pizza is harmful for the health; since, pizza holds excessive cheese, which are the leading ingredients, to enhance the risk of obesity problem. Teenagers are seen extreme fonder of consuming pizza; hence, they are more likely to face an overweight problem. Pizza is one of the stuff, which increases the level of bad cholesterol and results various health problems. The cheese gets accumulated in the body and forms fat.

6) Butter sandwiches
A butter sandwich comes in the category of junk foods; today it has become favorite stuff for the youngsters. Sandwiches contain cheese and butter, which again stood bad for the health; since, it forms bad cholesterol in the body results obesity problem, unhealthy cardiovascular function and inadequate blood pressure level. People, who are habitual of consuming certain junk stuff, should reduce or avoid consuming such stuff; since, it brings many health difficulties, before the age.

7) Excessive potato
Sometimes having potato is good for health; since, it holds carbohydrates, but its excessive intake leads to overweight problem. Some of the stuff called sandwiches, burger, etc. contains potatoes, whose over or daily intake results unhealthy body.

8) Clarified butter (Ghee)
Clarified butter is largely used in Indian food, but it holds high amount of saturated fats, which is harmful for the health. It contains palmitic acid, which is responsible to block the artery walls. People, consuming ghee are more likely to get obesity, high blood pressure, and heart disorders. One must avoid consuming excessive ghee to prevent from such health disorders and to maintain optimum health.

9) Rice
Rice intake is common in an Indian dish, but it’s over intake may lead to overweight problem. Most of the people are addicted consuming rice; however, its limited intake is preferable, but it’s over intake may lead to fats formation. People, must avoid consuming excessive rice to maintain perfect health.

10) Sugar
Consuming excessive sugar contained stuff may lead to overweight and several other health disorders. It has been noticed that people who are fond of consuming sweets are at more risk of overweight problem.

11) Egg
Consuming excessive egg would be the additional factor of cholesterol increment; since, it holds a good amount of protein and fats. One can easily enhance their weight through egg intake.

12) Chicken
Consuming chicken is another additional factor of cholesterol increment. Its daily intake is harmful for the health; since, enhances the risk of over weight problem. Most of the people are keen to eat chicken however; it’s a suggestion to consume the chicken in limit to maintain optimum health.


The summer season is basically considered as the most enjoyable period as well as the season of intense heat. During summer, you might have noticed the problems such as dry skin, loss of consciousness, throbbing headache, frequent vomiting, indigestion, constipation, heat stroke and so on. The diseases of heat stroke are considered to be more hazardous than heat exhaustion. The heat stroke is the most dangerous disease as it can kill or cause damage to brain and other internal organs. However, intake of fluid is the best option to combat summer heat. It is the season when sun exceeds down with all its great wonder. Intake of homemade natural fluids is the great way to overcome the problems associated with dehydration and other diseases that takes place during summer. Cold beverages help to enhance metabolism and to burn calories. Cold beverages are better in taste than those consumed at room temperature. Cod drinks are vital during intense heat as they have the ability to fulfill the person’s thirst and provide soothing and healing effects. Include the below mentioned home-made cold drinks in your regimen, as they are energy-boosting and may help you to combat heat and to stay hydrated.


Milkshake made up from blending milk, soy milk, ice cream, fresh or frozen fruits and are beneficial to fulfill the intense quench during hot summer. The most important advantage is that, the possibilities of flavor options and creations are endless. Milk shakes can be enjoyed in various forms either as a beverage with meal, as a snack or even as a dessert. Milkshakes are enriched in essential valuable nutrients and vitamins due to healthy and natural ingredients, hence beneficial for health.

Lassi is known to have cooling properties and famous in north Indian cuisine. The summer cooler lassi is made with yogurt. It is available in number of varieties such as meethi lassi, namkeen lassi, mango lassi, phiki lassi, strawberry lassi and so on. You can enjoy the hot summer by tasting each of flavor. It contains an abundant source of antioxidants, vitamins and mineral in order to reduce acidity, improves immunity, improves digestive ability, and colonizes the gut with healthy bacteria. Apart from that it is quiet useful to keep the internal organs cool during hot summer.

Chaas is very popular in Indian cuisine and effective in two ways. As it fulfilled the requirement of thirst and plays a crucial role in digestion. Chaas is also referred as buttermilk.

Chaas is basically prepared with yogurt, some amount of water and other spices. After making chaas, it is usually kept in earthen pot in order to make bubbling liquid for cooking effect.

Nimbu Pani:-
All time favorite nimbu pani prepared from lime is popular across India. It contains an excellent source of vitamin C, B, calcium, phosphorous, proteins and carbohydrates. During hot summer, nimbu pani is one of the effective remedy as it boost immunity, aids in digestion, fight against viral infection, beneficial in weight loss, balances pH level, combat bad breath, energizes your mood, cleanses your system and so on. Hence, it is said to be one of the most refreshing and healthy beverage of summer coolers.

Masala milk:-
It is good option for those who hate to drink only milk. Since, masala milk is quiet better in taste, hence favorite among people of all ages. In fact, it contains rich source of protein and calcium. This energy boosting beverage is a mixture of nuts and saffron hence considered as healthy and energizing cold drinks during summer.

It contains the combination of ingredients such as badam, elaichi, rose petals, cardamom powder, saffron, milk and so on. This healthy and refreshing beverage gives instant relief from intense summer heat.

Coconut water:-
It is loaded with essential vitamins, minerals and antioxidants. Coconut water provides host of benefits as it boosts energy, increases metabolic rate, improves digestion power, promote healthy heart and strong bones, and helps to lose weight. Hence, it is one of the ideal beverages during hot summer as it keeps you hydrated as well.

It holds combination of water and cumin seeds and most famous Indian beverage during summer. It is basically served as best appetizer and well known for its cooling properties. It plays a key role in enhancing digestion. This beverage is spicy as well, depending on the use of black pepper, fennel, and mint added to it.

Sugarcane juice:-
The sweet sugarcane juice is also known as ganna juice. It contains high amount of glucose and ideal juice during hot summer as it quenches the thirst, keeps your energies and hydrated. The most important advantage is that, it is good for diabetic patient as well.

Aam panna:-
This beverage is prepared from fresh raw mangoes and delish spices, which gives perfect sour taste for a refreshing beverage. The mango fruit is easily available in hot summer; hence any time you can prepare this drink during summer. It contains rich source of vitamin C, hence enhances the body’s resistance against tuberculosis, dysentery, cholera and anemia.

Mastani :-
This was first originated in the “pune city” and is thick and creamy. It includes combination of dry fruit and nuts.

Badam doodh:-
Almond is packed with mineral and supplements such as fiber, vitamin E, antioxidants and other essential vitamins. This most famous summer drinks are made from grinding almonds. Thus, useful for body in many ways, since almond reduces the risk of cancer, cardiac diseases and lowers cholesterol as well.

Mango shake:-
Usually sweet and delicious mango is favorite among people of all ages. Mango shake made from pulpy, juicy and chunks of mangoes are considered as divine in summer.




According to children point of view, the summer season is most wonderful time of year. Usually they spend their time in swimming, trekking, camping and other numerous activities. But, due to excess heat and consumption of packaged foods, preservatives and unhealthy diet everyone suffers from various diseases. You can enjoy the summer season by taking some precaution relating to your diet. Avoid junk foods, increased intake of maximum natural fluids and also avoid intake of carbonated drinks to enjoy the summer. During summer season most of you suffer from health problems such as sun damage, dehydration, heat stroke and other digestive problems. You can overcome these various health ailments by incorporating vegetable and fruits in your daily diet. These super foods contain an abundant source of antioxidant and are especially assigned to fight against diseases. The super foods mentioned below helps you to enhance immunity, reduces risk of heart diseases, cancer and also carries host of health benefits in order to protect and strengthen your system. Hence, include the following foods in your daily diet to enjoy the summer.


1) Water melon:-
It contains almost 92% of water and loaded with essential valuable nutrients such as antioxidants, vitamins and minerals. Consumption of this fruit helps you to keep hydrated during hot summer and also keeps your memory sharp and keeps mood stable. This fruit is favorite among people of all ages. Consumption of this fruit during hot summer is the simplest way in order to overcome the health issues associated with summer.

2) Blueberries:-
The small blueberries contain rich source of antioxidants and also packed with vitamins and minerals. Includes these blueberries in your morning smoothie or combine with other fresh berries for snacks and desserts. Before eating make sure that you have rinse throughout the small blueberries in order to avoid pesticides. Blueberries help to fight against the various types of damages caused by inflammations.

3) Summer squash:-
It is enriched in antioxidant, vitamin C, energy boosting vitamin B and vitamin A . Consumption of summer squash is a good option during summer, since it assists to keep metabolism and blood sugar level in balance. Apart from that, summer squash holds an excellent source of vitamin K, zinc, dietary fiber, phosphorous, potassium, folate, and magnesium and omega-3 fatty acids.

4) Mangoes:-
Readily available mangoes throughout the summer season are extremely beneficial to beat summer heat. This fruit gives extreme soothing and cooling effect to keep you energized during the hot summer days. Mangoes contain an abundant source of vitamin A, C and E which helps to maintain good health. Simply boil unripe mangoes then extract the pulp and mix it in glass of cold water. Add some salt and roasted cumin powder to that mixture. This drink is quite effective in order to heat stroke and exhaustion that take place during summer.

5) Corns:-
A cup of boil corn, corn soup, corn salad is various forms of corn which you can enjoy during hot summer. Since it contain two powerful antioxidant such as lutein and zeaxanthin that plays a crucial role in protecting your skin against harmful UV rays of sun and also brings down the risk of age related macular degeneration. It addition, it includes high content of B-complex group of vitamins that helps to lowers the stress and cholesterol level.

6) Tomatoes:-
Delicious tomatoes are best super foods during summer. One tomato contains approximately 95 per cent of water. It is loaded with essential valuable nutrients such as antioxidants, mineral and vitamins. Hence, these extremely delicious tomatoes are beneficial to keep your body hydrated and also protect your skin from harmful UV rays.

7) Sweet lime:-
The juicy and delicious sweet lime is great option during summer to keep your body hydrated since it contains full of water. This juicy fruit keeps several summer health issues at bay. It contains high content of vitamin C, copper and iron. Hence, effective to reduce the digestive problems, prevents skin hyper pigmentation, reduces black spots, pimples and tan as well which mostly irritates during summer.

8) Coconut water:-
This natural fluid is considered to be purest liquid after water and everyone should drink this healthy fluid during hot summer. People lose substantial amount of water due to perspiration. This natural beverage is extremely beneficial for calorie conscious people as it contains lot fat and cholesterol. This in turn, helps in losing weight and keeps the person fuller for longer period of time. Hence, consumption of this natural beverage during hot summer on an empty stomach is good option to stay hydrated and to protect other organs of body from the effects of excess heat.

9) Avocados:-
This fruit contains significant amount of fiber, vitamin B6, B5, C, K. antioxidants, minerals and B-complex group of vitamins. Besides that, it is rich in monounsaturated fats which reduce the issues of various cardiac diseases. It is said to be perfect food during summer due to all such essential nutrients present in the avocados.

10) Iced green or black tea:-
Moderate consumption of iced green or black tea helps you to keep cool and hydrated during summer. Green tea contains more antioxidant as compared with black tea. Avoid overconsumption of both teas, as they contains substantial amount of caffeine.

11) Sunflower seeds:-
Sunflower seeds are the simplest way to keep your mouth occupied for long period. In fact is useful to limit the consumption of calorie and healthy food which everyone can enjoy in summer season. The little seeds of sunflower are packed with essential antioxidant, vitamins and minerals.

12) Cucumber:-
It is one of the ideal food during summer as it is loaded with full of water, which in turn keeps your body hydrated, cool and refreshed. The presence of erepsin content in this fruit is extremely beneficial in order to keep the intestinal tract healthy and improves digestive power of person effectively. In addition, consumption of this fruit helps to protect your skin from harmful UV rays, prevent wrinkles and various other health issues associated with summer.