Amount of calories you need depend upon age and your mental and physical work; adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.
Choose a food from bellow to reach Calories above for Male and Female. Increase Amount of Protein in Calories to gain Weight.
Check the note bellow along with diet below. It is necessary to follow note along with diet below to make it effective.
Note: 1. One Should not be Physically Sick; or any kind of digestion problem; if sick get treated first.
2. Make sure you sleep 9 hours every night; sleep should be sound sleep; deep sleep without dream is much better.
3. If you are engaged in more mental work; use your brain too much; think too much; you have thinking brain; then you need meditation and physical exercise daily; since your brain co-ordinate body.
4. If you’re engaged in more physical work; you need more energy giving food; more energy is required to do more physical work.
Protein (help you build your body; body building food)
Vegetarian
1. Cheese - 100 gram contain – 25 gram protein
2. Tofu - 100 gram contain – 8 gram protein
3. Soy Beans - 100 gram contain – 36 gram protein
4. Yoghurt - 100 gram contain – 10 gram protein
5. Milk - 100 gram contain – 3.4 gram protein
6. Nuts - 100 gram contain – 20 gram protein
7. Seed - 100 gram contain – 30 gram protein
8. Rice - 100 gram contain – 2.7 gram protein
9. Tor Dal - 100 gram contain – 22 gram protein
10. Mung Dal (beans) - 100 gram contain – 24 gram protein
11. Chana dal - 100 gram contain – 9 gram protein
12. Vigna mungo (Urad dal) - 100 gram contain – 25 gram protein
13. Potato - 100 gram contain – 2 gram protein
14. Sweet Potato - 100 gram contain – 1.6 gram protein
15. Maize - 100 gram contain – 9.4 gram protein
16. Wheat - 100 gram contain – 12.6 gram protein
17. Guava - 100 gram contain – 2.55 gram protein
18. Pigeon pea - 100 gram contain – 21.7 gram protein
19. Spinach - 100 gram contain – 2.9 gram protein
Non-Vegetarian
1. Chicken Chest - 100 gram contain – 31 gram protein
2. Egg White - 100 gram contain – 11 gram protein
3. Turkey Chest - 100 gram contain – 29 gram protein
4. Halibut - 100 gram contain – 22 gram protein
5. Salmon - 100 gram contain – 20 gram protein
6. Tuna - 100 gram contain – 28 gram protein
7. Pork loins - 100 gram contain – 27 gram protein
8. Lean beef - 100 gram contain – 26 gram protein
1 gram protein = 4 calories
Carbohydrate (energy giving food; gives you energy)
Carbohydrate include Sugar, Starches and Fiber
1. Chestnuts - 100 gram contain – 28 gram Carbohydrate
2. Raisin - 100 gram contain – 79 gram Carbohydrate
3. Oatmeal - 100 gram contain – 12 gram Carbohydrate
4. Banana - 100 gram contain – 23 gram Carbohydrate
5. Lentil - 100 gram contain – 20 gram Carbohydrate
6. Navy beans - 100 gram contain – 13 gram Carbohydrate
7. Sweet Potato - 100 gram contain – 20 gram Carbohydrate
8. White rice - 100 gram contain – 28 gram Carbohydrate
9. Maize - 100 gram contain – 18 gram Carbohydrate
10. Wheat - 100 gram contain – 71 gram Carbohydrate
1 gram carbohydrate = 4 calories
Fat (support cell growth; protect organs in your body)
There are 3 types of Fat
1. Saturated fat
2. Unsaturated fat (a. Monounsaturated fat, b. Polyunsaturated fat (i. Omega-3 fatty acids, ii. Omega-6 fatty acids, iii. Omega-9 fatty acids))
3. Trans fat
Healthy Fat - Unsaturated fat (a. Monounsaturated fat, b. Polyunsaturated fat (i. Omega-3 fatty acids, ii. Omega-6 fatty acids, iii. Omega-9 fatty acids))
Food rich in Omega-3 fatty acids
Fish: salmon, mackerel, herring, sardines, albacore tuna, and rainbow trout
Tofu and other soybean products
Walnuts
Flaxseed and flaxseed oil
Canola oil
Food rich in Monounsaturated and polyunsaturated fat
Avocado
Nuts and seeds: almonds, cashews, pecans, peanuts, pine nuts, pumpkin, sesame seeds, or sunflower seeds
Olive oil and olives
Oils: vegetable oils (such as sunflower, safflower, corn, soybean, and cottonseed)
Peanut butter
UnHealthy Fat - Saturated fat, Trans fat
Saturated fat are mostly found in meats and dairy, so try to check and try to reduce fat in these food while consuming
Trans fat are mostly found in processed, Some factory food like cookies, noodles, cracker etc. So, check the nutrition table before you consume, if it contain Trans fat consume less or avoid such food.
Food to Avoid or Reduce eating; Unhealthy Saturated Fats
High-fat cheeses
High-fat cuts of meat
Whole-fat milk and cream
Butter
Ice cream and ice cream products
Palm and coconut oils
1 gram Fat = 9 calories
Vitamins (for normal growth and normal function of body)
Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Pantothenic acid (B5), Biotin (B7), Vitamin B6, Vitamin B12 (cyanocobalamin), Folate (folic acid and B9) are 13 essential vitamins you need.
- Almost all the food, Fruits, Vegetables and cereals contain some percentage of one or more Vitamins.
Minerals (for bones, proper functioning, for making enzymes and hormones)
Calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium etc. are the minerals.
- Almost all the food, Fruits, Vegetables and cereals contain some percentage of one or more minerals.
Water (to regulate body temperature)
Take Minimum of 3 Liter of water daily, Max. You can take up to 5 liter, It maintains Your Body temperature, and keeps your internal body organs clean.
Time is of great importance; you have to maintain regular time table. Do the things in proper time; for guidance check the time table below:
- Try to wake of by 3 AM or 3:30 AM; it’s a time of creation, Take a glass of water; Morning walk, Meditation or Some Physical Exercise for Minimum 30 Minutes will be very helpful.
- Take morning breakfast in between 6:30 AM to 7:30 AM; it will be very helpful and effective; Make your morning breakfast quite heavy.
- Take Lunch before 12 PM
- Evening Breakfast around 3 PM
- Dinner in between 7:30 PM to 8:30 PM
- You can go on bed at around 8 PM to 9 PM; So that you can wake up early
- Sleep Minimum of 6 hours; Maximum you can sleep up to 9 hours
- 70% of your body made up of Water
