How many Calories do I need?
Do you know your body’s daily calorie requirement? All labels provide exact calorie counts and fat content in food servings. You know how many calories in your drinks. You might also know how calories you burn through exercise. But do you know how many calories you should be eating to lose weight, or how many calories you should eat to maintain your current weight, or even gain weight? How to calculate your daily calorie needs? Most people have no clue, so we’ve got a really fast and easy way to know that.
Daily Calorie Requirement Calculator (thermophle@flickr)
There are many ways to calculate your daily requirement- also known as your basal metablic rate (BMR) or resting metabolic rate. For really accurate estimates, you need fancy equipment and fancy mathematics. just need an estimate, since we don’t So, for most of us, a fast and easy method to determine calorie needs is to multiply you total current body weight by the multiplier provided below:
Calorie intake for Weight loss = 25 - 29 calories per kg of body weight
Calorie intake for Weight Maintenance = 33 - 36 calories per kg of body weight
Calorie intake for Weight gain = 39 - 42 calories per kg of body weight
Due to an average lower body weight, women will require fewer daily calories than men. This is a very easy way to estimate caloric needs, but there are obvious drawbacks to this method because it doesn’t take into account activity levels or body composition. Extremely active individuals may require far more calories than this formula. In addition, the more lean body mass you have, the higher your total daily energy requirement will be, so you will need more calories for maintenance than this formula might suggest. Because body fat percentage is not accounted for, this formula may greatly overestimate the caloric needs if someone is extremely fat.
Calculating calories from packaged food is easy, since they have clear nutrition labels. Knowing the calories for home cooked food requires some home work, but its possible- read here.
As mentioned above, this is not the most accurate method of determining your metabolic rate, but its an easy and fast way to guess your daily calorie requirement.
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How to Gain Weight Fast- Supplements
We have many articles and tips to Gain Weight. Here, we’ll address how you can easily gain weight using supplements, since they can really help you develop size and look fuller.
Essentially to gain weight, you need to eat more calories than you burn. But its not always easy for people to increase their calorie intake, by eating more food. Also, to gain weight, its important to make sure that you gain healthy weight. How do you do gain healthy weight? By consuming more healthy calories. Again, not easy to do. So, what’s an easy way to gain healthy weight? Read below for more..
Photo: Weight Gain Mix- click for detailed view
Try weight gain supplements, like the Massive Weight Gain Supplement or the Jumbo Weight Gainer. Whether you just want to gain weight, or gain muscle, they work for both. Click here for serving guide and price. These weight gain supplements basically contain a mix of protein, carbohydrates, vitamins and minerals. To order call 98108-20937, email order@fitho.in
To use these supplements to gain muscle, combine them with an intense muscle growth workout, and grow your muscle size.
Which is the best weight gain supplement? The best weight gain supplement is one that uses high quality ingredients and the right calorie intake to promote weight gain.
Can both men and women take this weight gain supplement? Yes, both men and women can take this supplement to gain weight.
Are these supplements legal? Yes, these weight gain supplements do not contain any illegal chemicals, steroids or anything like that. See the ingredient list in weight gain supplements.
If you need high quality weight gain supplements from a reputed international brand MegaPro in India, just call Fitho (98108-20937) or email us: order@fitho.in and we’ll deliver it to you. We provide a whole list of health and fitness supplements.
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Are supplements good for health?
We often associate ’supplements’ with steroids, but supplements are simply what we consume to supplement our diet. With the state of our diets, to ensure we get complete nutrition, it can help to use supplements. There are many types of supplements. In the next series of articles, we will consider the basic health supplements, what they contain, what you should look for, and their health effects.
Photo- Health Supplements (andrei z@flickr)
Here is the listing of categories:
Vitamins and Minerals: These are probably the most commonly used supplements. Most of us have had a multi-vitamin or a calcium pill.
Protein Powders: Protein powders are also getting very popular, since many diets do not get enough protein, so these powders can help to supplement those. Good for gaining muscle and burning fat
Fat Burners/Diet Pills: These supplements help people reduce body fat content, help them control their diets and claim to increase fat burning rates.
Weight Gainers: These are high calorie supplements for quick weight gain- good for those looking to gain muscle and those just looking to fill up 
Muscle Builders: These are supplements like Creatine and Amino Acids. These are chemicals that are used by our body to enhance or control certain processes that can speed up muscle building, slow down fat storage, or improve muscle recovery.
This list can go on, but we’ll cap it here. Over the next few articles, we’ll cover these supplements and their health effects.
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White Bread- your weight loss enemy
The title says it all- white bread is not on your side in the war against fat, health, diabetes. If anything it promote fat storage, and diabetic tendencies. Read on to find out.
White bread is made from refined wheat flour (maida) which gives it a high content of simple carbohydrates. Then, it contains added sugar to improve flavour, further increasing the simple carbohydrate content. To top it, many people add a layer of sugar laden jam to their white bread- completely loading their snack with simple carbohydrates. These simple carbohydrates (carbs with high GI- read more here) promote fat storage in the body. There are also theories that also link consumption of excess sugar to suppression of the immune system.
patchworkpottery@flickr
So, you should really watch your white bread consumption. People with high blood sugar (diabetes) or those trying to get in shape, you should completely avoid white bread. Due to the high glycemic index of white bread, the glucose level in your blood spikes, that leads to fat storage and an increase in the production of insulin to compensate.
Wheat bread is a great alternative to white bread- it provides you with long lasting energy from the complex carbohydrates, more soluble fiber which helps to cleanse your arteries of the plaque choking them and does not promote fat storage in the body. So, give wheat bread a shot!
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Nutrition timing is key to muscle building
Before most of the women stop reading this article, we have to tell you that this article is as important for you as it is for guys. Building muscle is key to looking good and being healthy for both men and women. Losing fat is good, but if you don’t have muscle, how will you get those toned arms, that flat midriff, the shapely butt, and those hot legs. All these body parts have muscle supporting them. And if the muscle is in good shape, then it looks good
rondavis @ flickr
Coming back to the topic- timing of nutrition. For ease of explanation, I will break the day up into 3 parts, pre workout, post workout and regular.
Pre-workout nutrition is important because this is the fuel for your workout. Sure, you might be eating through the day- remember that your body was probably using up what you ate. So, before your workout, eat a snack which is low in fat, and has a carboydrate:protein ratio of 1:1. So, if it has 25 gms of carbohydrates, then it should also have 25 gms of protein. This ratio is suggested, since the carbohydrates will help to fuel your workout and the protein will be used to supply to the muscles during your workout. Note, that it should be a low fat snack/meal. Fat slows down the absorption of nutrients into the body, so if your pre workout snack is high fat, then it won’t be absorbed quick enough by your body to really fuel your workout. Ensure that the carbs are not all simple carbohydrates, since that will give you instant energy, but will also create an energy crash, which affects motivation. A good protein shake should provide you with this mix of nutrients (Note, protein shake mixes vary, so note their contents). If you don’t have access to protein shake, then a chicken/turkey sandwich, with some cheese and wheat bread should do. If you’re vegetarian, then try the protein shake, or some lightly spiced chole (since they have both complex carbs and protein in them)
skinnyguyworkoutplan@flickr
Post workout nutrition is key since after your workout, your muscles are sore and all the glycogen from your muscles in completely depleted. Your muscles are in a repair mode, and you want to supply it with nutrition to ensure that they repair themselves and build further on the existing muscle. Your post workout snack should be eaten within 30 minutes of completing your workout. It should again be a low fat snack, with a carb:protein ratio of 2:1. Low fat because it will speeden up the absorption process. This snack needs a higher carbohydrate content because your muscles’ glycogen stores are depleted and to repair them, to supply them with nutrients your body needs fast dissolving carbohydrates. So, this is the time you want to eat simple carbohydrates (carbs with high Glycemic Index). The protein should be preferably whey protein since it is absorbed faster by your body. For this snack, high nutrient absorption rate is key. If your snack is liquid, all the better. An ideal post workout shake is low fat chocolate milk. Or a protein shake with honey, or other simple carbs. Another simple snack is low fat yoghurt with sugar- yoghurt has a combination of whey (fast absorbing protein) and casein (slow absorbing protein), and the sugar/yoghurt will give you fast absorbing carbohydrates. At this time, you can also pop in a multivitamin with your snack. The vitamins and minerals are micronutrients that help perform body functions and help with building muscle.
Rest of the day: Through the rest of the day, feed yourself every 2-3 hours. Your muscles need food for maintenance, so you need to keep supplying them with it. Ensure you get healthy fats, from sources like nuts, fish, olive oil. Eat plenty of fruits and vegetables to ensure you get all the nutrients.
Time your nutrition correctly, and you’re all set to get that hot body!
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Healthiest Indian Sweets and Desserts
With the Indian festive season and celebrations at their peak, we all love to indulge in the delicacies, specially the delicious sweets and desserts. We’ve told you how sugar makes you fat. Now, all these desserts are loadd with sugar, so consuming too much of them will promote weight gain. If you’re trying to stay fit, its hard striking a balance, but its not impossible. Besides providing you with tips to stay fit during the festive season, we have a list of which Indian sweets are healthy, unhealthy and downright health disasters. With our health guide to Indian sweets, you can satisfy your sugar cravings and avoid the harmful belly fat:
Sandesh- Healthy Indian Bengali Dessert
The healthy Indian Sweets: Rasgulla (rosogolla) and Sandesh are both paneer based (Indian cottage cheese) and in most cases are lightly sweetened. So, their calorie content is relatively lower. They are not fried, so their fat content is lower. Since they are paneer based, they have good protein content as well as calcium. Protein keeps you full for longer and helps you burn more calories. It also helps to build and repair your muscles! To make Rasgulla healthier, squeeze out the syrup- its just sugar loaded syrup.
Besides these healthy Bengali sweets, Kheer (or Payasam) can be made healthy too-Use low fat milk, lightly sweeten with sugar, and add slivered almonds to add some health and taste oomph to it. Similarly Shrikhand can be made healthy.
The unhealthy Indian sweets: Unfortunately, this list is longer. It covers all types of Laddoos, Sohan Papdi, Barfi. What makes these worse than the previous list is their higher fat and sugar content. Along with being intensely sweet, many of these are deep fried, so they have high fat content. Note: There are many types of laddus and barfis. Some unhealthier than others. Since not all can be covered here, they’ve been generalized to this category.
Delicious Jalebi- Loaded with sugar and fat
The unhealthiest Indian sweets: This list is the one that you want to really watch out for. Once you know what’s on this list, you’re not going to be happy since they’re all lip smacking. All these delicacies are just absolutely loaded with oil/ghee and soaked in sugar- Halwa, Mysore Pak, Gulab Jamun and the mighty Jalebi. On this list, there’s really no way to get away with a healthy option. Its close to impossible to make these healthy.
If you really must indulge, go ahead and do so. But watch your portions. The calories can really add up!
If you need help to lose weight, call (0)98108-20937 or email neha@fitho.in
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Chocolate Peanut Butter Smoothie Breakfast Recipe
Everyone’s heard that breakfast is good for you, but here’s a breakfast that really is. It is lip smackingly delicious and healthy.
Take 1/2 cup of low fat milk, 2 tbsp of chocolate syrup, 2 tbsp of peanut butter, 1 frozen ripe banana and 1 cup low fat yoghurt. Place it all in a blender and process until smooth. To make it better, you can use vanilla flavoured yoghurt. To increase the protein content and reduce carbohydrate count, substitute the chocolate syrup with chocolate whey protein powder.
Healthy Breakfast Smoothie- magerleagues @ flickr
This breakfast is loaded with protein, fiber to keep you satiated for longer. So you won’t get to the office and dig into all that junk food. Potassium from the banana will help you keep the blood pressure down on the morning drive The calcium from the dairy is good for your bones, and a recent study showed that dairy promotes belly fat loss. Also, this smoothie gives you good carbohydrates which will fuel your body through the morning.
This is a great breakfast smoothie recipe. Or even a pre workout smoothie. For a post workout smoothie, we recommend using only 1 tbsp of peanut butter.
To make it a weight gain smoothie, swap the yoghurt with vanilla ice cream and enjoy
See this for more health smoothie recipes
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Fat: Easy come, easy go
Most people trying to lose weight and get fit, want quick fixes. As a result, people attempt quick fix solutions like crash diets, which fail miserably.
Think about how long it took you to put on weight. It took time and most people don’t think about this, but it took some hard work too. Do you know what kind of hard work goes into putting on weight?
Let’s do some simple math and find out:
Take a small-medium sized* pastry or a similar samosa. They both have approximately 100 calories individually. One kg of fat equates to 7700 calories. Which means, to gain one kg of fat, you need to eat 77 pastries or samosas.
So if you have put on 10 kgs over the last two years you have consumed an excess of 770 pastries or samosas!
That’s some serious hard work!!
food_in_mouth @ flickr
Now that you worked so hard to put on fat, maybe you need to put in some hard work to lose the fat also.
Assuming that at your current diet and activity, you’re weight is constant- If you’re trying to lose weight, try 500 calorie fixes per day. Which means, you can eat 250 calories less than your current diet and perform exercise for the remaining 250 calories. Read our previous post on the calorie damage of chocolate cakes.
And don’t attempt to lose too much weight too soon. First, it’s unhealthy for your body to experience such drastic changes; and drastic measures are short term fixes which in most cases result in long term weight gain. If you really want to get into better shape, think small lifestyle changes, like eating more fruits, getting regular exercise and soon you’ll be on your way to losing all that extra lard from your problem areas.
So get smart. Getting into shape is easy, as long as you have the right strategy.
If you just want to know more about losing weight or gaining muscle, stay tuned to Fitho.in. While those who have made up their mind that they want to lose the fat and not the fun write to us and we will help you out.
Till then happy reading.
*Medium size is an estimation of weight. This can vary based on location and experience.
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