Why Your Exercises are Missing the Mark- You are Gaining weight Instead.

You started your exercise routine, squeezed a week of sweat in a few solid days, and a balanced diet full of nutritious food. You feel like you’re well on your way to tipping the scale, but when you finally step on, the numbers say otherwise.

Well, listen up: You’re not alone. Research indicates that while some individuals lose weight alone as a result of practice, most individuals do not. There are many variables involved in weight loss, including some lifestyle decisions and health practices that can lead you to lose weight put on pounds even when you’re putting in the work. Here are some reasons you might not be seeing the results you wanted from your workout:

1. You might have a health issue.

If you’ve really been exercising, eating right, and getting enough sleep, but notice that your weight just keeps creeping up, you might want to see a doctor, says Machowsky.

Thyroid problems and certain medications can cause you to gain weight, no matter how much time and effort you put into eating healthy and working out. So if you’re feeling extra frustrated, don’t be afraid to talk to your doctor. They can rule out more serious health problems.,

2. You’re giving the number on the scale too much attention.

There are a variety of reasons you shouldn’t mind the number on the scale as much. There are days when you eat and drink differently, sweat more because of the workout you’re doing or the temperature outside, sleep less from stress, etc. The list goes on. The number on the scale could teeter for all of these reasons.

Instead, take a step off the scale and assess the other benefits you might have gained from your newfound exercise routine. Do you have more energy? Do your clothes fit a little looser? Do you feel stronger carrying groceries or putting a suitcase in an overhead bin? Are you feeling all-around happier, more motivated, or less stressed? Did your overall health improve? These are the benefits of exercise that matter more than the pounds you’ve lost—and that should keep you motivated.

“It’s ultimately about how you’re feeling,” says Jason Machowsky, RD, CSCS, clinical supervisor of performance services at the Hospital for Special Surgery in New York City. “Look for other measurements of exercise working—weight is not the only measure of success.”

3. You are not lifting weights

Cardio raises your metabolism more, spiking rates of hunger, but weight training provides a powerful way to counter this, Armul suggests. “Moreover, you’re actually burning more calories at rest when you gain muscle from lifting,” she suggests. “Lifting weights tends not to increase your appetite as much as your cardio, and it improves your metabolic rate by accumulating lean muscle mass.” Even better, concentrating on strength training can assist you live longer— and even better pay-off than shedding a couple of pounds.

4. You’re eating more calories than you’re burning.

It’s super common for your appetite to turn up just as your fitness hits full blast, says Torey Armul, RD, spokesperson for the Academy of Nutrition and Dietetics. In fact, a June 2019 study from the Journal of Clinical Nutrition found that people tend to lose less weight than expected when they exercised because of an increase in appetite—and an increase in energy intake.

“When you start working out, your body starts burning more calories,” Armul explains. “And when you burn more calories, your body naturally wants to compensate by eating more calories to make up for what you’re burning.”

What’s more, people tend to overestimate how much they burn in a workout. Armul suggests keeping logs of how many calories you burn in a gym session, as well as tracking your food intake. Fitness trackers I.e Fitbit and Apple Watch will guide and tell you calories burnt during exercise, while weight loss apps like MyFitnessPal offer easy food recording. You definitely don’t need to write down these numbers for months, but try a week or two just to see how your stats line up.

Armul also says it’s a red flag if you’re exercising only so you can eat more. “That’s a good theory, but you don’t want to use eating as an excuse to exercise,” she says. “Make the goal getting healthy or fit or increasing athletic ability—not doing it just so you can eat more.”

5. Your before or after workout snacks are not the perfect choices.

As your appetite increases from burning more calories, it’s easy to reach for pre-packaged and processed foods that contain simple sugars, says Armul. But instead of filling your hunger with chips, cookies, or crackers, go for healthy post-workout snacks, such as fruits, veggies, lean protein, and healthy fats, so you get filling nutrients and likely in smaller portions.

While it’s beneficial to eat something after a workout to recover and rebuild, you don’t always have to consume something. If you ate lunch or a mini meal an hour before you exercised, you probably don’t need something post-sweat, too.

On the flip side, if you don’t eat before your workout because you’re waiting for that post-activity re-fueling window, you might be left absolutely starving after exercise. That’s also a safe bet for gaining weight. Reaching a state of extreme hunger tends to cause people to overeat, says Machowsky, so keep your satiety levels in check.

6. You are eating too much carbohydrates and proteins.

Marathoners may need to load carbohydrates prior to the actual big day, but if your runs last less than an hour, you don’t necessarily have to fill in carbohydrates— the same goes for protein. Most Americans actually already have enough protein in their diets, Armul says, so you don’t have to concentrate so much on having so much of it — even if you’re weight training. “People like talking about protein because it’s vital, but if you consume too much, you’ll gain weight because it’s going to be additional calories,” she suggests.

7. You are drinking very little water.

“I believe individuals forget how much more fluid they need to exercise— you need to make sure your liquid needs are met,” suggests Armul. Almost always we, mistake hunger for thirst so plan to increase your water consumption as your workouts are pumped up.

How to gain weight easily-Make Your Weight Gain A Reality.

Calorie dense snacks

When it is comes to gaining weight, it requires the same amount of dedication as required during your weight loss process. And, if you’re contemplative over the actual fact of gaining weight within a week, your discipline will be tested.

  • Do compound Exercises and lift weight.
  • Avoid overwhelming packed fruit juices as they contain immeasurable sugar
  • Include a dietary arrangement  in your weight gain regime
  • Choose your dinner wisely before heading to sleep

Weight gain diet plan: 

Are you aiming to gain weight and searching to incorporating ways in your lives to gain extra kilos? However, gaining weight is as difficult a task as losing it. It is believed that only a few who wish to put on a little weight, otherwise there other people who just want to add some flesh to their bony structure. If you want to gain weight in a few days, then it’s time to get ready and test your limits. Here are a few tips that will help you gain and won’t make you hefty and muscular, but it will help:

Nutritional Diet for Weight Gain:

Gaining weight doesn’t mean that you just have to be compelled to eat food that is high on Trans fat. Therefore, nutritional diet arrangement is equally vital during weight gain as well as during weight loss. Stick to high on calorie foods like:

  • Peanut butter
  • Eggs
  • Nuts
  • Starchy vegetables
  • Dairy products
  • Legumes
  • Whole grains

While gaining weight, you still do not have the privilege of eating everything which comes on your way. You must refrain from foods like:

  • Burgers
  • Sweets and candy
  • Potatoe Fries
  • Cheese Cake etc

We all know that such foods may tempt you but they are improper for your health in each and every aspect.


Weight gain workouts

Do you think workouts should only be associated with weight loss? No, you are wrong. You must include a muscle building regime in your weight gain plan, in order to eat more calories than what you spend. Follow some of this weight gain exercises:

  • Twist curls,
  • Squats
  • Dips
  • Dead lifts

Double your Food Intake:

Sounds exciting! Yes, it is. But not that simple. If earlier you were taking three meals per day, currently you have to double the amount and try make it six fold, that too each meal in equal portions.

For some weeks, you might have to force the extra food on yourself. Each extra five-hundred calories eaten daily will add an extra pound to your weight in one week.

Calculate your calorie requirement

Every individual is different! And hence their calorie requirement is different too.

What you should try to do is, keep a check on your intake and calorie requirement.

And once you have got it patterned out, add 500 more calories to your daily consumption. This high-calorie food can assist you gain weight every week.

Also, fixing a schedule for your meals can assist you consume ample calories throughout the day.

Embrace nutrient rich Liquids in your Diet: 

Just like your food stuff, the beverages should also be high on calorie content.

But, keep in mind that it should not cause any harm to your health. Therefore, only go for those beverages that have healthy calories. Avoid drinks like

  • Packaged fruit juices(as they have high sugar and preservative content.)
  • Colas
  • Flavored coffee drinks
  • Sweetened teas, etc.

You may realize these drinks are high on calorie content but they contain unhealthy fats.

Drink only fresh hand-made juices.

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See How Easily You Can gain weight fast- Exercises and Food Explained.

Exercises are important for both weight gain and weight loss and they can be used to achieve both.

Exercising regularly is a vital step when it comes to bulking up. And for you to manage this well you have to combine a good diet with the right exercises for you to look amazing. However, when one exercises appropriately, then the food you eat gets used up and converts into mass muscle which helps in building a healthy body.

Sensible exercising is required for you to achieve your desired weight. Moreover, your body needs more calories from food for you to gain weight.

What is being Underweight?

If you are underweight, it means you weigh less than is healthy as per your bmi. You can check your BMI Here.

It is not useful for your health to be underweight. If you’re worried about yourself or someone else, find out what you can do. The reason why you should do so is that weighing below par can lead to weakened immune system, feeling tired and having fragile bones.

Why being  underweight might be an issue?

Continue reading “See How Easily You Can gain weight fast- Exercises and Food Explained.”

How To Meal Plan For Weight Gain— A Detailed Guide


Meal planning can be a helpful tool if you’re trying to gain weight.

When done right, it can help you create the calorie deficit required for weight gain while providing your body the nutritious foods it needs to function and remain healthy.

Planning your meals ahead can also simplify the meal prep process and save you time.

This article explores the most important aspects of meal planning for weight gain, including a few easy recipes and extra tips to help you reach your goals.

When it comes to weight  gain meal plans, the magnitude of options can be overwhelming. Here are a few things to keep in mind when you search for the most suitable plan.

Creating a calorie surplus in a nutrient-dense way

All weight gain plans have one thing in common — they get you to eat more calories than you burn.

However, though a  calorie surplus will help you gain weight regardless of how it’s created, what you eat is just as important as how much you eat. That’s because the food choices you make are instrumental in helping you meet your nutrient needs.

A good gain weight  meal plan should follow some general criteria:

  • Include plenty of protein and fiber. The right amount of protein will support muscle growth  and also
  • Fill up on carbs-Including foods rich in fibrous carbohydrates and healthful fats in every meal will help to increase the number of both calories and nutrients in the diet.
  • Drink high-calorie smoothies or shakes. Fill up on healthy smoothies instead of soda since smoothies provide nutrient-dense calories without making a person feel overly full.
  • Exercise- Exercise especially training on strength, can help you gain weight by building up on muscles. Exercise may also stimulate your appetite.

Being Underweight. What does it mean?

Being underweight is when you have a BMI (Body mass index) of under 18.5. on the BMI scale. You can check your BMI on this BMI Calculator

With that it is easier for you to calculate the amount of calories you need to add more pounds. You can determine your calorie needs using this Calorie calculator.

TIP. You need to eat more calories than your body burns to gain weight. Aim for 700–1000 calories per day above your maintenance level if you want to gain weight fast.

Building nutrient-dense meals

To incorporate these tips into your weight gain meal plan, start by filling one-third to one-half of your plate with healthy starch i.e Potatoes, rice. These are high in calories and provide energy.


Then, fill one-quarter to one-third of your plate with protein-rich foods, such as meat, fish, tofu, or legumes, and the remainder with whole grains, fruit, or starchy vegetables. These add protein, vitamins, minerals, and more fiber.

You can boost the flavor of your meal with a dash of healthy fats from foods like avocados, olives, nuts, and seeds.

Create a habit of having 3-5 meals which include snacks. Protein- and fiber-rich snacks seem the most effective for weight gain.

Good examples include whole bread  with peanut butter, bananas, roasted groundnuts, or Greek yogurt with fruit and nuts.

TIP: A successful weight gain meal plan should create a calorie surplus while meeting your nutrient needs.

An important aspect of a successful weight gain meal plan is its ability to help you restore the weight you have lost.

Here are some tips to help increase your meal plan’s long-term sustainability.

Pick a meal planning method that fits your routine

There are various ways to meal plan, so be sure to pick the method that best fits your routine.

You may decide to batch cook all of your meals over the weekend, so you can easily grab individual portions throughout the week. Alternatively, you may prefer to cook daily, in which case, opting to prep all of your ingredients ahead of time might work best for you.

If you don’t like following recipes or prefer a little more flexibility, you may opt for a method that requires you to fill your refrigerator and pantry with specific portions of foods each week while allowing you to improvise when putting them together for meals.

Batch-shopping for groceries is another great strategy that helps save time while keeping your refrigerator and pantry filled with nutrient-dense foods.

Consider trying an app

Apps can be a helpful tool in your meal planning arsenal.

Some apps offer meal plan templates that you can alter based on your food preferences or allergies. They can also be a handy way to keep track of your favorite recipes and save all of your data in one place.

What’s more, many apps provide customized grocery lists based on your selected recipes or what’s left over in your fridge, helping you save time and reduce food waste.

Pick enough recipes

Picking an adequate number of recipes ensures that you have enough variety without requiring you to spend all of your free time in the kitchen.

When selecting how many meals to make, look at your calendar to determine the number of times you’re likely to eat out — whether for a date, client dinner, or brunch with friends.

Divide the remaining number of breakfasts, lunches, and dinners by the number of meals that you can realistically cook or prepare for that week. This helps you determine the portions of each meal you’ll need to prep.

Then, simply sift through your cookbooks or online food blogs to pick your recipes.

Consider snacks

Allowing yourself to get overly hungry between meals may push you to overeat at your next meal, making it more difficult to reach your weight gain goals.

Adding snacks in between meals can help you increase your caloric intake if you are having trouble eating enough. Snacks can help lower hunger, promote feelings of fullness, and reduce the overall number of calories you eat per day.

Ensure variety

Eating a variety of foods is instrumental in providing your body with the nutrients it needs.

That’s why it’s best to avoid meal plans that suggest batch cooking 1–2 recipes for the whole week. This lack of variety can make it difficult to meet your daily nutrient needs and lead to boredom over time, reducing your meal plan’s sustainability.

Instead, ensure that your menu includes a variety of foods each day.

Speed up your meal prep time

Meal prepping doesn’t have to mean long hours in the kitchen. Here are a few ways to speed up your meal prep time.

  • Stick to a routine. Picking specific times to plan the week’s meals, grocery shop, and cook can simplify your decision-making process and make your meal prepping process more efficient. 
  • Grocery shop with a list. Detailed grocery lists can reduce your shopping time. Try organizing your list by supermarket departments to prevent doubling back to a previously visited section.
  • Pick compatible recipes. When batch cooking, select recipes that use different appliances. For instance, one recipe may require the oven, no more than two burners on the stove top, and no heating at all.
  • Schedule your cook times. Organize your workflow by starting with the recipe requiring the longest cooking time, then focus on the rest. Electric pressure cookers or slow cookers can further reduce cooking times.Stick to a routine. Picking specific times to plan the week’s meals, grocery shop, and cook can simplify your decision-making process and make your meal prepping process more efficient. 

Inexperienced cooks or those simply wanting to reduce the time spent in the kitchen may want to pick recipes that can be prepared in 15–20 minutes from start to finish.

Store and reheat your meals safely

Storing and reheating your meals safely can help preserve their flavor and minimize your risk of food poisoning.

Here are some government-approved food safety guidelines to keep in mind.

  • Cook food thoroughly. Most meats should reach an internal temperature of at least 165°F (75°C) while cooking, as this kills most bacteria.Thaw food in the refrigerator.
  • Thawing frozen foods or meals on your countertop can encourage bacteria to multiply. If you’re short on time, submerge foods in cold water, changing the water every 30 minutes.
  • Reheat food safely. Make sure to reheat your meals to at least 165°F (75°C) before eating. Frozen meals should be eaten within 24 hours of defrosting.
  • Dispose of old food. Refrigerated meals should be eaten within 3–4 days of being made, and frozen meals should be consumed within 3–6 months.

Summary: Picking a meal-planning method that works for you, along with an adequate number and variety of meals and snacks that can be cooked or reheated quickly and safely, increases your likelihood of sustainable weight loss.

Weight gain recipes don’t have to be overly complicated. Here are a few easy-to-prepare ideas that require a minimal number of ingredients.

  1. Soups. Soups can be batch-cooked and frozen in individual portions. Be sure to include a lot of vegetables, as well as meat, seafood, beans, peas, or lentils. Add brown rice, Chapati, or potatoes if desired.
  2. Pasta. Start with a whole-grain pasta of your choice and source of protein, such as chicken, fish, or tofu. Then mix in a tomato-based pasta sauce or pesto and some vegetables like broccoli or spinach.
  3. Grain bowls. Batch cook grains like quinoa or brown rice then top with your choice of protein, such as chicken or hard-boiled eggs, non-starchy veggies, and a healthy dressing of your liking.
  4. Slow cooker or electric pressure cooker recipes. These are great for making chili, enchiladas, spaghetti sauce, and stew. Simply place your ingredients in your device, start it, and let it do all the work for you.
  5. Salads. Salads are quick and versatile. Start with fruit salads, a few colorful vegetables, and a source of protein. Top with olive oil and vinegar and add nuts, seeds, whole grains, or starchy vegetables.

Weekly meal planner


  • Breakfast: Finger millet peanut porridge
  • Snack: 1 banana,1 cup plain yoghurt, glass of water
  • Lunch: 2 chicken drumstick and 1cup mashed potato, vegetable salad and a glass of whole milk
  • Snack: ½ cup noodles with 1 tbsp. butter and 1 tbsp. Parmesan cheese(300 cal)
  • Dinner: 1 cup spaghetti with tomato sauce and 3 oz. cooked ground beef,1 medium breadstick,1 Tbsp. butter Snack: ½ cup chocolate ice cream


  • Breakfast: Peanut butter sandwich milk tea
  • Snack: An orange, 2 oatmeal cookies with raisins, 1  cup whole milk
  • Lunch:Peanut butter beef curry, 1 chapatti, 1 cup rice and vegetable salad of tomato, onions and chili.
  • Snack: ½ avocado on a slice of bread
  • Dinner:  grilled chicken sandwich with ¼  piece chicken and 2 chapatis
  • Snack: 4 squares graham crackers 1 cup 2% milk


  • Breakfast: Yam and scrambled egg with mango juice
  • Snack: Two slices whole wheat bread with two tablespoons jam, Orange juice
  • Lunch: Lentil and Avocado salad, 2 portions mashed potatoes with a cup of whole strawberry yoghurt
  • Snack: 3 chocolate chip cookies and 1 cup chocolate milk
  • Dinner: 4 oz baked salmon,3/4 cup rice with 1 Tbsp. butter, 3/4 cup steamed broccoli with 1 oz. melted cheese.
  • Snack: 1/2 avocado on 1 slice toast


  • Breakfast: Avocado with egg sandwich   and I glass Whole milk
  • Snack: ½ cup Greek yogurt with 1 tbsp. honey and 1 small cup ground nuts
  • Lunch: Macaroni cheese pasta, stirred  in steamed veggies (carrots/broccoli) and minced beef and a slice  pawpaw
  • Snack: Plain bagel and 2 tbsp. cream cheese
  • Dinner: Grilled fish fillet, baked  potatoes with spinach and green beans sauteed in 1 tbsp olive oil
  • Snack: English muffin and 1 tbsp. nut butter


  • Breakfast: Cottage cheese pancake, 2 cups cornflakes with tea
  • Snack: 3 chocolate chip cookies and 1 cup chocolate milk
  • Lunch: Chicken curry with,2 cups mashed potatoes ,1 cup carrot sticks with 1 cup canned pears
  • Snack: 1 banana with 2 tbsp. peanut butter and chocolate chips.
  • Dinner: Grilled fish fillet, baked potatoes with spinach and green beans sautéed in 1tbsp olive oil
  • Snack: 1 Brown chapatti, 1 fried egg, I glass milk

Summary: The recipe ideas above are simple and require very little time to make. They can also be prepared in a variety of ways, making them incredibly versatile.

This sample menu includes a variety of nutrient, fiber, and protein-rich meals to help you reach your weight gain goals.

Portions should be adjusted to your individual needs. Snack examples are included in this plan.

A good weight gain  meal plan creates a calorie surplus while providing all the nutrients you need.

Done right, it can be incredibly simple and save you a lot of time.

Picking a method that works for you can also reduce your likelihood of losing weight.

All-in-all, meal planning is an incredibly useful weight gain strategy.


5 unique high calorie breakfasts for your little superheroes.

When planning out healthy meals, it’s important for you to consider options that will not only taste good, but also supply energy and satisfying proteins.

Countless studies have hailed the breakfast as the most important meal of the day and the Public Health Agency goes on further by saying it improves concentration in school and wards off the urge, for all ages, to turn to quick-fix unhealthy snack mid-morning.

Other research states that those who eat a healthy breakfast are more likely to reach their nutrient targets throughout the day and consume less calories but when the standard cereal and toast isn’t tempting your little ones to eat up before the school run, you can make these five alternativesl that will keep them on their toes throughout the day.


Oatmeal pancakes

Healthy Pancakes mixed with oatmeal, yogurt, banana and an egg! Easy to prepare, its filling and rich in protein!


1/2 cup oats
1/2 teaspoon baking powder
500ml vanilla yogurt
1 medium ripe banana
2 eggs
1/2 teaspoon vanilla essence
1/3 cup raisins, plus more for serving

Preparation time: 5 mins
Cooking time: 5 mins
Total time: 20 mins

Cooking Instructions

  • Put all ingredients except the raisins into a bowl; mix until smooth. You can blend if you choose to.
  • You may need to add a teaspoon or two of almond milk if batter is way too thick.
  • Set batter aside to thicken up for a few minutes.
  • If batter is too thin, add a tablespoon or two more of oats and mix again.
  • Lightly coat a large non-stick skillet or griddle with butter and heat over medium low heat.
  • Drop batter by 1/4 cup onto non stick frying pan and spread it with the back of a spoon to increase its diameter. Add a few raisins on top.
  • Cook until bubbles appear on top.
  • Turn the pancakes and let it cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter.


I love this breakfast because covers grains, protein and fruit in one tempting little dish that comes cleverly disguised as a dessert!

Fibre-rich and full of vitamin C, K and E as well as B vitamins and more, this raspberry breakfast packs a healthy punch.


150 g Raspberries
150 g Strawberries- hulled and quartered
1 pinch Caster Sugar
0.5 whole Lemon juice only
400 g Low Fat Yogurt
60 g Special Flakes Red Fruit

Special Flakes Eton Mess Pots

Preparation time: 10 Min.
Extra time information:
30 more minutes resting

If you prefer to serve them for breakfast or as a healthy dessert, these beautiful pots will taste as good as they look. If you’d rather exclude the sugar try exchanging the fresh fruit for frozen, leaving it to defrost and soften before mashing. 

Cooking Instructions

  • Add the raspberries, caster sugar , strawberries & lemon juice to a bowl.
  • Stir to combine then leave to stand for some 30 minutes.
  • After 30 minutes, crush the mixture with a fork.
  • Layer the fruit, yogurt and cereal into glasses and enjoy, or chill until ready to serve.


This Exotic Trail Mix Clusters, using its Multigrain cereal, cram in dried mango packed with Vitamin B for boosting energy, dried pineapple and mixed seeds which are an excellent source of fibre and good fats.

These clever little Clusters make for a great sweet treat for those mornings when you need a little pick me up.


40 g Pineapples- dried and chopped
40 g Mango- dried and chopped
30 g Mixed Seeds
25 g Multigrain cereals.
100 g Caster Sugar
100 g White chocolate broken
Cooking Instructions

Cooking time: 30 Min.
Additional time information:
Plus setting

Cooking Instructions

These fruity trail mix clusters are perfect for those days when you need a sweet treat to lift your spirits. Packed with dried fruit, seeds and our multigrain hoops, they’re finished off with a coating of silky white chocolate.    

  • Line a baking tray with baking parchment.
  • Combine the pineapple, mango, seeds and hoops in a bowl and stir to combine.
  • Place a frying pan over a medium-low heat and add the sugar to melt. Don’t be tempted to stir the sugar, simply tilt the pan from side to side to help it melt evenly.
  • Once melted, quickly tip the cereal mix into the melted sugar along with 1tsp water and quickly stir to coat – don’t let the sugar brown.
  • Tip the coated cereal mix out onto the prepared baking sheet and spread out slightly and allow to cool completely.
  • Once cool, break it up into small bite-size pieces.
  • Melt the chocolate over a pan of simmering water.
  • Carefully dip the base of each cluster into the chocolate and return to the tray.
  • Chill in the fridge until ready to serve.


Fruit and Fibre Overnight Pots are a novel way of presenting the traditional breakfast cereal while bunging in some vitamin-boosting shredded apple and natural yoghurt.

Make up the night before to save time in the morning and serve up in individual pots.


2 whole Green Apples
1 tsp Lemon Juice
125 g Fruit and Fibre Flakes
125 ml Cloudy Apple Juice
175 ml Milk
plus extra to loosen, if necessary
350 g Greek style natural yogurt
100 g Blueberries
Honey to serve (optional)

Cooking time: 15 Min.
Additional time information:
Plus soaking overnight

Cooking Instructions

Fruit and fibre overnight pots 

  • Coarsely grate one apple and toss with the lemon juice to prevent browning.
  • Add the cereal to a large food bag, seal and bash with a rolling pin to form chunky crumbs.
  • Tip the crushed cereal into a bowl and stir in the grated apple, apple juice, 175ml milk and 150g yogurt until combined.
  • Cover and refrigerate overnight.
  •  In the morning loosen the cereal with a little milk (if necessary) and divide between 4 pots or bowls then top with the yogurt.
  • Finely slice the remaining apple and arrange over the top with the berries.
  • Finish with a drizzle of honey and serve. 

Tip: Give yourself a little extra time in the morning by making these handy breakfast pots the night before, which are a twist on overnight oats using Flakes Fruit and Fibre. Add variety throughout the year by swapping the blueberries for your favourite seasonal fruit. 


We know it sounds ridiculous but when you swap the ingredients for breakfast-friendly food groups, Bran Flake, almond and cashew fruit pizza is the ticket.

This is one for the parents with a bit more time to indulge in.


65 g Almonds
60 g Cashew Nuts
120 g Bran Flakes
120 g Date roughly chopped
60 g Coconut Oil
2 tbsp Honey
200 g Greek Yogurt

Cooking time: 20 Min.
Additional time information:
Plus chilling

Bran flakes, almond and cashew fruit breakfast pizza 

Cooking Instructions

This healthy, sweet breakfast pizza is a great way of getting the whole family to eat more fruit, although it looks good enough to serve at a special brunch too.

  • Add the almonds, cashews and Bran Flakes to a food processor and blitz until roughly broken.
  • Add the dates, coconut oil and 1 tbsp honey and blitz again until the mixture clumps together.
  • Press the cereal mixture into a 20cm round loose bottomed tart tin and level with a spatula.
  • Pop in the fridge to chill for 2 hours, or until set.
  • To serve, spoon the yoghurt evenly over the base, leaving a 1cm border.
  • Decorate with fruit of your choice, mint leaves and a drizzle with remaining honey, slicing into even pieces before serving.Add colorful mixed fruit and berries to garnish and mint sprigs if desired.

Tip: Prep the bran flake base the night before and serve in slices in the morning with a centre piece of fruit toppings and yoghurt.
For extra fun, serve the fruit in the centre of the table and let everyone load up their own slice.


Green eggs

It’s a firm favourite with the health-focussed eater and there’s no reason why the avocado and egg on toasted bread dish can’t please a younger audience.

Avocado and eggs are great brain foods and packed with protein which keeps your little ones fuller for longer.


1 large Avocado (whole)
1/2 half Lime
1 pinch Salt
1 pinch Pepper
1 splash Olive Oil
2 slices Whole Bread
1/2 tsps Paprika
1/2 sticks Spring Onion/ coriander leaves.
2 Eggs
1/2 tsp Sesame Seeds

Cooking Instructions

Preparation time: 15 Min.

  • Cut the avocado into 2 halves and remove the stone.
  • Remove the flesh from the skin into a bowl.
  • Add the juice of one lime, and a pinch of salt and pepper
  • Mash the avocado. You can use the back of a fork.
  • Put some water in a pot on fire and boil your eggs to your feel( approximately 15mins). You can also choose to break your eggs and fry them as you please.
  • Meanwhile, toast the two slices of bread. Apply the smashed avocado onto the two slices of toast.
  • Mix 2 tablespoons of olive oil with half a teaspoon of paprika and half a teaspoon of sesame seeds.
  • Peel you eggs and slice them into 2 halves and place on top of the toast with avocado. Sprinkle the paprika and sesame seed oil on the fried egg.
  • Top with the finely sliced spring onions or coriander leaves.

15 Inspiring weight gain quotes that will motivate you to remain consistent.

Whoever has ever attempted to gain weight whether it’s 2kgs or 5kgs, it doesn’t matter,but we all agree that eating healthy and exercising is important to achieve this. However, all this works best with a little motivation.

It’s not always simple to navigate the path to your dreams, sometimes dotted with hills to climb, hurdles to be overcome, and hard times that make you feel like quitting.

Inspiration and motivational quotes have a wonderful capacity to alter our feelings about life. That’s why I find them so important.

Then what’s the trick?

You see, the way you believe and feel about yourself, including your views and expectations about what’s feasible for you, will determine what’s happening to you

When you modify the quality of your thinking, sometimes immediately, you alter the quality of your life. Just as beneficial phrases can make somebody smile or a timely humorous quote can make somebody laugh, so in real time our ideas respond to the globe.

Push yourself to continue moving forward with these 15 motivational quotes as you work to attain your most ambitious objectives.

Here are my 15 favorite inspirational quotes about weight.

The moment when you want to quit is the moment when you need to keep pushing- Anonymous.

Exercising should be about rewarding the body with endorphins and strength. Not about punishing your body for what you’ve eaten.- Anonymous

Exercising should be about rewarding the body with endorphins and strength. Not about punishing your body for what you’ve eaten.


When you feel like quiting think about why you started- Unknown.

It’s normal to gain weight during pregnancy. It’s something that has to happen to your body.-Carnie Wilson

It’s normal to gain weight during pregnancy. It’s something that has to happen to your body.

Carnie Wilson

“If you are working on something that you really care about, you don’t have to be pushed. The vision pulls you” Steve Jobs

I’m a real girl. I get it. I gain weight, I lose weight. My styles change.-Tiffany Darwish

I’m a real girl. I get it. I gain weight, I lose weight. My styles change.

Tiffany Darwish

I have to plan all my meals and snacks every day, or the wheels come off, and I gain weight.- Maye Musk

I gain weight and lose it again in inevitable cycles.
Gerard Depardieu

One must eat to live, not live to eat.- Jean-Baptiste Poquelin

“I love my six pack so much. I protect it with a layer of fat.” – Unknown

“I love my six pack so much. I protect it with a layer of fat.” – Unknown

It takes five minutes to consume 500 calories. It takes two hours to burn them off.-Anonymous

You can love your body and still want to improve it. This two things do not have to be oppossing forces- Karen Salmansohn

Your desire to change must be greater than your desire to stay the same-Anonymous

I don’t go long without eating. I never starve myself: I grab a healthy snack.-Vanessa Hudgens

It’s important to have a healthy balanced diet but not to get too bogged down about it. It’s important to enjoy your food, too.-Katie Taylor

How to Explain Weight Gain while on Keto diet.

Healthy weight is all about maintaining good weight in relation to your height. When it comes to healthy weight gain its always recommended that you add extra calories depending on your bmi and making sure you don’t exceed your needs which may lead to other health issues.

What is keto diet?

Keto refers to the ketogenic diet, a radical diet plan in which fat is the primary source of energy.

Ketogenic diet highlights the consumption of unprocessed food and protein-rich meat. Keto has gained popularity in latest years thanks to high-profile endorsements by American celebrities like LeBron and Kim Kardashian West.

By depending on ketone bodies that the liver generates from stored fat, the keto diet removes the need for sugar (glucose) in foods such as grains, legumes, vegetables and fruit from carbohydrates

The diet first became famous as an epileptic treatment in the 1920s; its advocates stated, with little proof, that it could benefit individuals with diabetes, cancer, heart disease and other serious diseases.

The keto diet encourages meat, fatty fish, eggs, butter, cream, cheese, nuts and seeds consumption. It prohibits sugar, grain or starch- containing foods; fruit; beans or legumes; and root vegetables.

Keto dieters prevent products that are free from condiments and sauces, alcohol and sugar. There are at least four types of ketogenic diet, but all include low intake of carbohydrate, very high intake of fat and moderate intake of protein.

Types of ketogenic diets.

  • High-protein ketogenic diet: comparable to a normal ketogenic diet, but more protein is included. Often the proportion is 60% fat, 35% protein and 5% carbs.
  • Cyclic ketogenic diet (CKD): This diet includes higher-carb refeed periods such as 5 ketogenic days followed by 2 high-carb days.
  • Standard ketogenic diet (SKD): this is a diet that is very low in carbon, moderate in protein and high in fat. It typically includes 75% fat, 20% protein, and just 5% carbs.
  • Targeted ketogenic diet (TKD): this diet enables you to add carbs to workouts.

The most recommended and researched keto diet is the standard keto version. Let’s use it for elaboration

Jimmy Louie, Food and Nutrition Science Professor at Hong Kong University, claims that this diet makes keto unfit for many individuals and dangerous in some instances.

Ketone bodies can be poisonous in diabetics, Louie explains, and can trigger ketoacidosis, a life-threatening disease, in very rare instances. “The human body has very excellent control over the use of various kinds of fuel,” Louie claims. “Our body can easily use glucose (carbohydrate) and complement it by default.

A ketogenic diet strengthens the body’s main source of fat. “This is not the purpose of our body,” says Louie. “Our brain, while using ketone bodies as a fuel, considers this as a last resort when there is no glucose.” Health complications associated with keto diet range from constipation to nutrient deficiency, liver and kidney issues, cognitive impairment, and mood swings. “Dieters seeking quick relief often use the keto diet to lose weight quickly, but the reality remains that there is no scientific evidence for the long-term advantages of the keto diet,” says Louie.

Hong Kong may be a little late to the party when it comes to dieting trends. “Hong Kong is quite behind when it comes to fad diets, and right now it’s all about keto,” says Heanney Banks, a Hong Kong-based fitness influencer and wellness coach. “You can purchase keto-focused products here now, but when I did the keto-diet[ in 2016] there was none.”

Heanney Banks.

Banks consulted a doctor to determine her danger of developing symptoms and was notified that she likely would have to start taking medication in a few years. Believing that medication would damage her health and would be long-term, Banks sought options. She attended a Hong Kong ketogenic diet event where the speaker claimed she could cure liver diseases while supporting weight loss as well.

Banks set out and chose to embrace the keto system to learn more. She was visiting grocery specialties, taking supplements, having frequent blood tests, and seeing a specialist doctor.

But the keto diet had nothing to do with the impacts she hoped it would have. “I bounced out of bed every morning for the first month. I slept very well, I woke up feeling like I had slept for twelve hours. I felt like brain fog lifted,” she recalls. “I started feeling very heavy the second month and actually gained weight.

Something felt wrong in the third month.” Banks started to experience tiredness and serious anxiety. Blood tests disclosed during a visit to her doctor that the diet of Banks had induced hormonal imbalances that led to her gaining weight. She decided to quit the diet.

Now, she says, instead of constantly evaluating her consumption of carbohydrates and proteins and being critical of every meal she eats, instead she eats “mindfully and intuitively” -something she thinks individuals in the town have forgotten. “Definitely Hong Kong has lost that mindful eating mindset -it’s just’ go-go, what’s the fastest way to lose weight?” Banks, 32, suggests. “I don’t understand what diet I’m on, I’m just eating healthy.” With a laugh she tells, “No,” as to whether she would go back to the keto diet or suggest any other particular diet to customers.

This is just one example of weight gain on keto among many that have gone unfeatured from a fitness influencer.

The best foods for Keto diet include

  • Eggs: Look for whole-grained or omega-3 eggs.
  • Butter and cream: if possible, look for grass.
  • Fatty fish, such as salmon, trout, tuna and mackerel
  • Meat: red beef, steak, ham, sausages, bacon, chicken and turkey
  • Avocado

When your look at all the foods mentioned above most are of high calories when prepared. And when you add this foods without concentrating on your calorie intake in form of ketogenic diet, you will add weight instead.

5 Reasons why you are adding weight with keto.

  • You are eating too much proteins.- Keto diet requires moderate-protein intake in which about 20% of your calories come from protein. Too much of the proteins will kick out your diet and make you gain instead.
  • You are eating a lot of carbs- Carbs on keto can be difficult, especially as they are concealed in many unexpected ingredients such as cruciferous veggies, milk, green beans and nuts. Because these are all foods that are keto-friendly, eating plenty of it will add you some poundis.
  • You are eating too much-Be it weight loss or weight gain, you have to check the calories you take in order to achieve your desired goal. Overeat and with the keto diet you won’t lose weight
  • You are not eating nutritious foods.The key to good weight gain or loss is to eat nutritious, whole foods, regardless of what nutritional plan you follow. Although they are keto-friendly, relying on processed foods can put a dent in your weight loss. Adding between meals ingredients such as snack bars, keto desserts and other packaged products can derail your effort to lose weight with the additional calories they provide.
  • You may be eating more calories- When trying to gain weight, it’s vital to create a calorie surplus and while loosing weight it’s critical to create a calorie deficit. Therefore, you are unlikely to drop pounds if you switch to a keto diet and don’t watch your calorie consumption. Because many keto-friendly foods, including avocados, olive oil, full-fat milk and nuts, are high in calories, it is essential not to overdo them. Most individuals feel more happy after eating ketogenic foods and snacks because of the filling impacts of fat and protein.

Omg! The Best Healthy Food For Weight Gain Ever!

Those days when super-skinny was the “in thing,” particularly for the feminist folk, are progressively beginning to fade as thickness has become the new favor for both males and females. Everyone is beginning to understand how appealing and flattering it can be to have a nice piece of flesh on your bones; not to mention healthy. Well, not just flesh completely, some muscles are going to be good you’d agree with. Trying to lift some weight to build your arms, shoulder, butts, feet, and abs can assist you add some good weight and sculpt your body just as you like it.

Besides if you are one of those individuals who find it difficult to add weight despite how much they eat and how heavy they lift.

Why do you find it difficult to lose weight?

Just before we get into what you can eat to gain weight, let’s address why it’s difficult for some individuals to gain weight. There are many individuals who find it difficult to gain even the slightest weight, however hard they attempt. This is somewhat opposite to the common view that anybody who eats a lot can gain weight.

If you find it difficult to put on a few pounds, it’s likely because of one or more of the following:

  • You don’t eat the right kind of food for your body.
  • Your genes make it a little difficult for you to gain weight.
  • You haven’t “really” attempted to gain weight.
  • You’re sick.

10 foods that can help you gain weight.

Here are some nutrient-rich foods that can help you gain weight effectively without posing any risk to your health:


Rice is one of the most prevalent products on earth. It is predominantly a significant carbohydrate source, comprising of calories between 166 and 242  per cup. Since calories are a major factor in whether or not a individual gains weight, eating a lot of rice can assist you add a few pounds.

2. Other starchy foods

There is a certain quantity of starch in almost everything we eat. That’s why we eat them; so the starch can increase our energy levels and help maintain a healthy weight. However, some foods contain more starch than others, and taking more of these high starchy foods over time can help increase your body weight.

Examples of some starchy foods you can eat are: Squash, cereal, pasta, bread, sweet potatoes, corn, plantain, oats, legumes, potatoes, etc.

The more you stick to this types of food,the more chance you will gain weight over time.

3. Dairy products

Examples of dairy products include milk, yogurt, cheese, butter, etc. Milk is very protein- rich and helpful when you are trying to build some muscles. Protein is the one most significant nutrient for good weight gain. If you consume a lot of protein, and you don’t burn them, they will end up as body fats. Which implies you’re going to gain additional pounds.
In addition to protein, milk is an outstanding source of vitamins, minerals carbohydrates.

Protein is one of the most significant nutrient needed for good weight gain. If you eat a lot of protein, and you do not burn them, they will end up as body fats. Which implies that you are going to add extra pounds.

In addition to protein, milk is a wonderful source of vitamins, minerals carbohydrates.

4.  Eggs

Eggs are a good protein source and healthy fats. According to latest findings by renowned researchers, they are high in cholesterol, but not bad. This finding shows that in most individuals cholesterol in eggs does not influence blood cholesterol concentrations. There are a lot of distinct nutrients in this nutrient- dense food. Taking it regularly will not only assist you add weight and muscle building, but will also help you remain healthy.

5. Protein shakes and smoothies

Protein shakes are protein beverages produced by using blending protein powder, water, and any other ingredients according to your choice. You can also choose to go herbal and exclude the protein powder or even come up with your own protein shakes. You can also make protein smoothies hich can serve as snacks to help you pile up some calories.

After your exercise, you can take your protein shake to  aid  you  combat these post- workout hunger pangs, acquire some  more calories and construct muscles

6. Salmon

Salmon is another calorie- dense meal that can help you achieve quite a lot of weight and build muscles. 6 ounces of salmon has more than 200 calories,  and you can consume that each day if you find it comfortable.

Salmon is classified as an oily fish because of its excessive oil content. It additionally includes omega-3 fatty acid, vitamins, and protein.

7. Dark chocolates

Dark chocolate is also some other excessive scoring food with a lot of antioxidants. Some of these antioxidants help in  lowering blood pressure in the body and they have portent biological  activities that can lower blood pressure and  cholesterol degree in the blood.

A rectangular piece of chocolate adds round 50 calories to your diet. Taking 4 portions of dark chocolate at a time is 200 calories or so. That’s a precise way to up your calories, in particular on these days you ought to meet up with your daily calorie intake for weight gain. Be mindful of how much chocolate you take at a time or it will make your belly hurt and set off some digestive complications.

8. Fruits

If you’re among the many human beings who love to devour fruits, here is a piece of superb news for you – fruits can help you add an amazing amount of weight! So, you don’t have to consume your every day food all the time, (seeing as many people do not like eating that much.) Fruits like bananas, apples, avocados, figs, grapes, mangoes, and so forth as well as dried fruits are very healthy for you.

These fruits are packed with a lot of nutrients, some calories, and enough fibers. The vitamins are a useful resource in nourishing your body and the calories supply your body with energy (some of this will be stored as excess calories  and converted into fat). The fibers will maintain your digestive system, maintaining a healthy balance between what goes in and what leaves your body.

9. Fatty fish


Besides salmon, fatty fishes are a magnificent supply of omega-3 fatty acids, protein, and a load of different nutrients. This is by far one of the healthiest sources of fat that can help you increase healthy weight without exposing your heart to any fitness issues. As you might also know, the health of your heart is paramount and is linked to your body weight and your diet. So, keep your heart clean and healthy.

10. Fats and Oil

Enter your kitchen and put your vegetable cooking oils to true use. They can make you add weight if you eat them consistently. There are an entire lot of ways you can use oil to cook scrumptious meals; frying, baking, or sauteing.

Eating a lot of fat can assist you attain some pounds too. Foods like nuts, coconuts, full-fat yogurt, chia seeds, cheese, etc. are some true natural sources of fats.

These are few out of the many foods you can devour to attain healthy weight.  If you wish to see brilliant results, you have to give it some time and be steady as well. Talking of results, most people who took capsules to add weight have been faced with some side effects, even though some of them see the consequences after a lengthy period of time. Eating healthy foods are way better than taking medicine or supplements, however if you ever insist on taking drugs, make sure you have the help and backing of a physician.

Eating the aforementioned food types and being in active will result in a high quantity of fats in the body. So, except you are a skinny character who desires to put some fats on, you should work out and keep the amount of fats in control.