Weight Reduction

What kind of diet should be followed if the person is underweight ?

To gain weight and be healthy, you need to consume more calories every day from healthy foods and choose the right types of exercise. Being underweight can result from eating disorders, chronic diseases.
While being overweight or obese is a well-known risk factor for chronic diseases, being too thin may also increase a person’s risk of dying from diseases such as heart failure and cancer.

- Increase the daily intake by of calories. Remember the weight you gain should be a healthy combination of muscle and fat.
- Make sure that the diet includes adequate protein. So while you have the liberty of including at least one food high in carbohydrates, fat and sugar (chocolates, pastries, cakes, pizza, burgers and sandwiches) daily, you will need to balance these with healthy food such as cheese, curd, pulses, chicken, fish, nuts and seeds.
- Eat raisins/dates, fresh fruit juices and energy dense fruits such as banana, mango and chikoo which are usually forbidden.
- Add these in your daily diet and regular meals or as snacks between meals. Increase the additional intake gradually to avoid gastric discomfort.
- Eat five to six meals i.e. three main meals along with two snacks and a glass of milk at bedtime regularly.
- Add a small amount of flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber.
- You should not skip any meal.
- Eat at meal times even if you are not hungry.
- Make dishes which you enjoy. Sit down at table for your meals.
- Make the dining area lively by putting plants, flowers and colorful pictures.
- Put some soothing music.
- Relax and eat your meal properly.
- Increase the speed of your eating but chew the food well.
- Start having vitamin and mineral supplements after consulting your doctor.
- Exercise regularly and become more active. It will help in building up your appetite and aid digestion.
- Join a gym and train under expert guidance 2-3 times a week.
- Resistance training exercises such as lifting weights will help to increase your muscle size.
- It can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.

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What are different health benefits of watermelon?

First cultivated in Egypt, watermelons were once such a highly regarded fruit that one would be placed in the tombs of Egyptian Kings. Today watermelons are used all over the world to make wine, as an ingredient in salads, juices, salsas, sorbets, and smoothies or just eaten raw as a sweet, juicy treat. Aside from watermelon’s thirst quenching taste it has many health benefits.

Health Benefits of Watermelon

- Lycopene is an antioxidant found in most red colored fruits except strawberries. Studies show that Lycopene reduces the risk of prostate cancer and heart disease in people.
- Vitamin B6 is an important attribute to have in a healthy diet because it promotes chemicals in the brain that help people to cope with anxiety and panic.
- Vitamin C boosts the immune system so that you get sick less often and it also slows down aging and medical conditions such as cataract.
- Vitamin A works much like Vitamin C, in that it helps boost immunity, but it also help your body fight off infection.
- Consumption of water melons has been found to result in alleviation of some of the symptoms of osteoarthritis and rheumatoid arthritis.
- Watermelon is a good source of potassium and magnesium as well. Potassium works with sodium and chloride as an electrolyte in the body to balance water levels in the body and regulate blood pressure and heartbeat. Magnesium promotes heart health and is important for building strong bones and reduces the risk of developing osteoporosis.
- Watermelon is very low in calories, making it the perfect snack for those who are trying to lose weight.
- Watermelons have been associated with reducing the airway spasm that occurs in asthma.
- It is said that watermelon works like a natural Viagra. Arginine improves sexual function in men as it boots nitric oxide which relaxes blood vessels.

Nutritional Value of Watermelon

Given below is the amount of nutrients present in 100 gm of watermelon:
Calcium – 7 mg
Carbohydrate – 7.55 gm
Fats – 0.15 gm
Fluoride – 1.5 mcg
Iron – 0.24 mg
Magnesium – 10 mg
Phosphorus – 11 mg
Potassium – 112 mg
Protein – 0.61 gm
Sodium – 1 mg
Sugars – 6.20 gm
Total Dietary Fiber – 0.4 gm
Total Folate – 3 mcg
Vitamin A – 569 IU
Vitamin C – 8.1 mg
Water – 91.45 gm
Energy – 30 kcal
Carotenoids (Lycopene, Phytofluene, Phytoene, Beta-Carotene, Lutein and Neurosporene)