How to select the right foods

for weight gain / loss

 Main food nutrients
• Carbohydrates
• Proteins
• Fats

• There are a few others like Water,

minerals, vitamins etc.

• We will focus on carbs today as the scope of this lecture is limited

 Types of carbohydrates
• SIMPLE • COMPLEX:
• Table sugar
• Corn syrup
• 2 types-
• Fruit juice • Starchy
• CandyCake • Fibrous
• Bread made w white flour[white bread]
• Drinks such as Coke®, Pepsi®,
Fanta®, etc.
• Candy/Chocolates
• All baked goods made with white flour
• Most packaged sugary cereals
cornflakes, rice pops etc.
• White rice
 Starchy & Fibrous Complex Carbohydrates
• Starchy Carbohydrates
• brown rice, white rice
• baked potatoes and sweet
potatoes [ ratala],
• whole grains [ wheat chapati,
bhakri]
• Fibrous Carbohydrates
• Vegetables cauliflower, onions,
mushrooms, spinach , most
varieties of dark green leafy
vegetables and most other
vegetables
• Most fruits
• Complex cereals like muesli,
oats, oatmeal.*
• *these can also be included in starchy
carbs depending on manufacturer
 Food sources of protein: For simplicity
we will divide these into
• Vegetarian Sources: • Non vegetarian
• Milk, cheese, dahi, cottage sources:
cheese[paneer]
• Soya – Chunks, Milk, beans • Chicken, lamb, beef, fish
• Cashew nuts, walnuts, and etc.
almonds • Eggs
• Tofu
• Legumes - These are edible dried
beans (seedpods) such as:
Chole, rajma, moong, matki, tur
dal, yellow dal etc.
* Whey protein, caesin etc.
 Types of fats
Polyunsaturated Monounsaturated
Saturated Fats or trans fatty acids
Fats Fats

Butter Corn oil Canola oil

Lard Fish oils Almond oil

Meat untrimmed Soybean oil Walnut oil

Chicken skin Safflower oil Olive oil

Coconut products Sesame oil Peanut oil

Palm oil, palm kernel oil and products Cottonseed oil Avocado

Dairy foods (other than skim) Sunflower oil Olives

Partially hydrogenated oils Nuts and seeds Peanut butter

Source for the table :WebMD.
 Principles - eating for weight loss:
• Eat lots of vegetables
• Eat Fruit
• Eat whole grains
• Avoid processed food
• Eat nuts, seeds and beans[protein]
• Drink plenty of water
• Make sure there is adequate protein in your diet
• Have an early dinner around 7PM
• Have a big hearty breakfast.
• Each of the 3 main meals – breakfast, lunch, dinner should have a
mix of complex carbs and protein
• Avoid simple carbohydrates
• Avoid saturated fats
 Things to look watch out for -
vegetarians
• High carbohydrate low protein diet is not conducive for weight
loss
• High levels of simple carbs do not help weight loss
• Watch the levels of protein in your diet. 3 main meals of the
day breakfast, lunch and dinner should have enough protein in
them.
• If your dietary requirements are not met do consider
supplements like soy powders or whey powders.
• Have a good quality breakfast
• Have an early dinner
• Do not have simple carbs – saturated fats, especially at dinner
time!
 Sample diet for a vegetarian
looking to lose weight:
• Breakfast: 5 egg whites, a packet of instant sugar free
oats with a glass of water and a multivitamin.
• Mid-morning snack: An apple with some peanuts or a
handful of raw almonds.
• Lunch: Whole wheat chapatis with mixed stir fry
vegetables, a scoop of protein powder (eaten as a shake
with water)
• Afternoon snack: Wheat biscuits, green tea and a fruit.
• Dinner: Brown rice with mixed steamed vegetables with
paneer.
• Bedtime snack: Try a few scoops of paneer or skim milk
 Weight Gain
• 50% success in gaining weight depends on what you
eat.
• Include good quality proteins in your diet – found in
whey,eggs, meat, fish, cheese and milk.
• Include good levels of carbohydrate in your diet. Include
fibrous complex carbohydrates
• Eat frequently
• Drink healthy beverages like milk, fruit juices to add
calories. Don’t choose sodas like Coke,Fanta etc.
• Make your night meal heavy
• Consider nutritional supplements
• Keep food handy i.e. close by..so that you can snack
often.