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Published on: May 23, 2022
2 minute read
By: Second Medic Expert

Diet Chart For Weight Gain

The best diet chart for weight gain is one that is high in protein and calories. You should aim to eat a minimum of 1,600-1,800 calories per day, with at least 30% of those coming from protein. You'll also want to make sure you're getting plenty of vitamins and minerals to support your health and help with weight gain. Consider taking a multivitamin supplement if you're not getting all the nutrients you need from food. There is no one-size-fits-all diet chart for weight gain. What works for one person may not work for another. However, a general guideline to follow is to eat more calories than you burn each day.

In order to gain weight, you need to eat more healthy foods that are high in protein and calories. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, and legumes. Healthy fats such as olive oil and nuts can also help boost your calorie intake. It's important to stay hydrated by drinking plenty of water and avoiding processed foods, sugary drinks and excessive amounts of saturated and unhealthy fats.

There is no one-size-fits-all answer to this question, as everyone's body and metabolism are different. However, here are some general tips for healthy weight gain:

1. Eat plenty of protein. Protein is essential for building muscle mass.

2. Eat regular meals and snacks throughout the day. This will help keep your blood sugar levels stable and prevent cravings for unhealthy foods.

3. Avoid processed foods, sugary drinks, and junk food. These foods are high in calories but low in nutritional value.

4. Eat plenty of fruits and vegetables. These nutritious foods are low in calories but high in fiber and other essential nutrients.

5. Drink plenty of water

Consume more calories than you burn. This can be done by eating more meals throughout the day, and by including high-calorie foods in your diet. Eat a balanced diet that includes plenty of protein, carbohydrates, and healthy fats. Avoid processed foods and sugary drinks. Drink plenty of water and other healthy beverages. Make sure you're getting enough vitamins and minerals. Exercise regularly.

A healthy, balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats is typically best for weight gain. In addition, it's important to make sure you're taking in enough calories each day - you may need to consume more than you're currently eating in order to gain weight. And finally, make sure you're getting plenty of exercise - lifting weights and doing resistance training are especially helpful for gaining muscle mass and adding weight.

Some basic tips for healthy weight gain include eating plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. It's also important to drink plenty of water and avoid sugary drinks and processed foods. If you're looking to specifically add pounds, focus on eating more calories than you burn each day. This can be done by adding extra servings of healthy foods or by snacks between meals. It's also important to exercise regularly to help with weight gain. Some tips for gaining weight healthily include eating regularly throughout the day to keep your metabolism going, eating high-calorie snacks and meals between regular meals, and choosing calorie-rich foods like nuts, nut butters, avocado, cheese, oily fish, and whole grains. In addition, make sure to drink plenty of fluids and exercise regularly to help burn off excess calories.

In addition, you may want to consider adding some supplementary foods or supplements to help boost your calorie intake and support healthy muscle growth. Some good options include whey protein powder, maltodextrin powder, and weight gainer shakes. Be sure to speak with a doctor or nutritionist before making any changes to your diet.

A balanced diet chart for weight gain should include a variety of foods from all the food groups. It's important to eat plenty of fruits, vegetables, whole grains, and lean protein sources in order to provide your body with the nutrients it needs to grow muscle and gain weight.

Some good choices for protein include beef, chicken, pork, fish, eggs, dairy products, legumes, and nuts. You'll also need to make sure you're drinking enough fluids and getting regular exercise in order to help promote healthy weight gain.

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Simple Habits to Avoid High Cholesterol

High cholesterol is one of the leading causes of heart disease and stroke worldwide. In India, rising cholesterol levels are becoming more common due to sedentary lifestyles, unhealthy food habits, and stress. But the good news is—you can prevent high cholesterol naturally with a few simple habits.

In this blog, we’ll explore easy, everyday steps you can take to keep your cholesterol levels in check and protect your heart.

What Is Cholesterol?

Cholesterol is a fatty substance found in your blood. While your body needs some cholesterol to build cells and hormones, too much of the wrong type—called LDL (low-density lipoprotein)—can be harmful. It can build up in your arteries and increase your risk of heart disease and stroke.

There’s also HDL (high-density lipoprotein), which is the “good” cholesterol that helps remove LDL from your body.

Why High Cholesterol Is Dangerous

Clogs arteries and restricts blood flow
Increases risk of heart attacks and strokes
Can lead to high blood pressure
May affect kidney and liver function

The scariest part? High cholesterol usually has no symptoms. That’s why it’s called a silent killer and must be managed before problems begin.

7 Simple Habits to Avoid High Cholesterol

1. Eat Fiber-Rich Foods Daily

Soluble fiber binds with cholesterol in the gut and removes it from your body.

Best foods for fiber:

Oats and barley
Apples, pears, and oranges
Beans and lentils
Flaxseeds and chia seeds

Tip: Start your morning with a bowl of oatmeal and add a fruit—it’s a heart-healthy breakfast!

2. Stay Active Every Day

Physical activity boosts HDL (good cholesterol) and burns fat that raises LDL.

What to do:

Walk briskly for 30 minutes a day
Try yoga, cycling, or dancing
Use stairs instead of the lift
Take short walks after meals

Even small movements throughout the day matter.

3. Cut Down on Saturated & Trans Fats

These fats raise your LDL cholesterol quickly.

Avoid:

Fried food, chips, and baked snacks
Ghee-heavy sweets
Processed foods with “hydrogenated oils”

Choose instead:

Olive oil or mustard oil
Grilled or baked foods
Fresh fruits and nuts as snacks

4. Manage Your Stress

Stress affects your hormones and may raise your cholesterol over time.

Try this:

Practice deep breathing or meditation
Do relaxing hobbies like reading or gardening
Take tech breaks and sleep 7–8 hours daily
Talk to someone if you’re feeling overwhelmed

A calm mind supports a healthy heart.

5. Stay Hydrated and Cut Sugary Drinks

Water helps regulate body functions and weight, which both impact cholesterol.

Do this:

Drink 8–10 glasses of water daily
Avoid soft drinks and energy drinks
Switch to herbal teas or infused water

Too much sugar can raise triglyceride levels, a type of fat in your blood.

6. Quit Smoking and Limit Alcohol

Smoking lowers good cholesterol and damages arteries. Alcohol, in excess, can also spike cholesterol and blood pressure.

Tip:
Even reducing smoking or drinking frequency helps your heart function better.

7. Get Regular Cholesterol Tests

Don’t wait for symptoms. Get your lipid profile checked every year, especially if you have:

A family history of heart disease
Diabetes or high blood pressure
Obesity or unhealthy lifestyle habits

Suggested Test:
Lipid Profile Test by Thyrocare via SecondMedic.com – includes LDL, HDL, total cholesterol, and triglycerides with home sample collection.

Normal Cholesterol Levels:

Type	Ideal Range
Total Cholesterol	Below 200 mg/dL
LDL (Bad)	Below 100 mg/dL
HDL (Good)	Above 40 mg/dL (men), 50 mg/dL (women)
Triglycerides	Below 150 mg/dL

Tips to Book a Test via SecondMedic:

Visit www.secondmedic.com
Search for Lipid Profile Test – Thyrocare
Select home collection
Fast for 9–12 hours before the test
Get results in 24–48 hours

Bonus Tips

Replace white rice with brown rice or millets
Choose low-fat milk and curd
Snack on almonds or walnuts
Cook at home more often than eating out
Maintain a healthy weight

Conclusion

You don’t need fancy diets or harsh treatments to manage cholesterol. Just a few simple daily habits can make a big difference in protecting your heart.

By eating better, moving more, managing stress, and staying hydrated, you can keep your cholesterol in check without medication in many cases.

Make your heart health a priority starting today!

Start following these simple habits to avoid high cholesterol and keep your heart happy for years to come.

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