In this article we are going to give you some tricks to return to the fold and lose weight after the Christmas holidays. It is possible that you have spent eating and drinking last Christmas, there is no need to worry, since the important thing is what is done between Kings and Christmas Eve and not what is done between Christmas Eve and Kings.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

Some tricks to lose weight after the Christmas holidays

First trick to know how to lose kilos after Christmas: Use small plates.

According to a study carried out at the University of Cambridge, using a small plate to eat and reducing the portion can help to address the problem of being overweight. According to the author, the portion sizes we eat have grown significantly in recent decades, and simply resetting what we consider to be “normal” portion sizes has a significant impact on the current obesity epidemic.

In fact, we tend to eat what is put in front of us. Now the plates and glasses are getting bigger and we eat more. Regardless of whether it is small or large, our brain registers the plate as a single unit. We propose to reduce the portion of food and drinks and eliminate large sizes such as menus and packaged foods. This makes it easier to lose weight as we have a greater feeling of satiety.

The same is true at home: serving small plates reduces the amount we eat without feeling hungry.

how much should i eat

Second trick to lose weight after the Christmas holidays: Combine macronutrients well.

Although it is difficult to establish universal recommendations, there are some general guidelines that apply to everyone. This is what the so-called Food Pyramid tries to do, a graphic representation of foods in the recommended amounts, and it is in full evolution. In fact, the Spanish Society for Social Nutrition announced its own redesign in 2017, which was controversial.

It is clear that each person has their needs according to aesthetic and performance objectives, but an acceptable starting point would be to apply the nutritional pyramid. As can be seen below, to improve health you have to have an emotionally healthy lifestyle and have an adequate energy balance depending on whether you want to lose fat or gain muscle mass.

Lifestyle

Third trick to lose weight after the Christmas holidays: Create a lifestyle.

Regardless of whether you go on a diet for after Christmas, it is important to acquire habits that allow us to maintain a good physical and health condition. The key to losing weight after the Christmas holidays and maintaining it is to be active, whether it is strength training, running, dancing… activity is the least of it as long as we are active and controlling our diet a little, giving prominence to unprocessed and rich foods. in micronutrients.

If you stick to this all year long, you won’t have to worry about losing weight after the holidays!

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Problems with fat loss:

Fat loss can be extremely frustrating when it seems like you’re not losing fat even while eating very little. It is natural and human to blame metabolism or genetics when nothing else seems to work. It is also human to end up resorting to all kinds of miraculous supplements and diets that can be from useless to dangerous depending on it, since many times we do not know how to lose fat. Well, this is not really 100% true, since there are supplements that have proven efficacy for fat loss, always as a complement to a diet that is suitable for your needs and a training plan. We will talk about them later.

Because, let’s not fool ourselves, if we want to know how to lose fat we only have to take into account the laws of thermodynamics. That is, we must expend more energy than we put into our body. Energy is measured in calories, so we must expend more calories than we consume in our diet, generating a caloric deficit. This principle is the basis of muscle mass gain and fat loss, which we will talk about today.

If it’s so simple, why don’t I lose fat?

It is quite common the case that you take into account the caloric deficit and still you are not losing fat, this usually happens due to three factors.

– You underestimate your caloric intake: if you are not losing fat, it is because you eat more than you spend, that is a fact. Many people think that they eat little and healthy and still fail to improve their composition. What happens is that in general we are lousy when it comes to estimating the portions we eat and they also do not take into account the calories of a lot of food that is considered “healthy” but has a high caloric density.

Our recommendation is that you write down the meals you eat in an application like My Fitness Pal or Fat Secret and you will be surprised at the calories you are taking.

– You overestimate your caloric expenditure: cardio is a useful tool when it comes to losing fat as a secondary complement to your weight training, but for many people it can become an obstacle when it comes to losing fat. An hour on the treadmill consumes approximately (depending on intensity and weight), about 500kcals. And there are many people who think that since they are doing cardio for an hour they can eat whatever they want, when a Big Mac or a Frappuchino from Starbucks is already equivalent to that. Even foods considered “healthy” like a McDonald’s salad, two avocados or 80 grams of peanut butter also add up to 500 calories.

– You are not eating enough calories: It may seem contradictory to point number one but it is not. You might think that if we can lose half a kilo of fat a week with a daily deficit of 500 calories, if we achieve a deficit of 1000 calories we will lose twice as much, right?

Well, that’s not how it works, for two reasons. The first is that as we lose fat, we will have to adjust the calories we consume taking our new weight into account. If you start with a 1,300-calorie diet, how are you going to adjust the calories when you stagnate? On the other hand, as losing fat is a long process and we have to have a medium-long term vision, so the deficit must be moderate to be sustainable. Too large a deficit will put our body in “survival mode” and slow down the metabolism as much as possible, making it difficult to lose fat.

Ok, and how do I solve the mentioned problems?

– Start controlling what you eat: and by that we mean correctly tracking your meals with the tools that we discussed above (My Fitness Pal or Fat Secret). It is not necessary to be extremely thorough and weigh even the vegetables, but knowing if we are eating 10 or 30 grams of nuts or how big is that handful of rice that we cook can mean the difference between the caloric deficit that we are looking for.

Once we know how many nutrients and calories the portions we usually eat have, we can adapt them to meet our goals. We would be surprised with the foods of which we can increase the ration without problem and those that are destroying our deficit. I know it’s tiring and involves work, but it’s worth it and it will help diagnose our problem.

– Estimate the calories you consume: to do this, calculate your Basal Metabolism Rate first. This rate determines the calories you would expend in 24 hours lying in bed without moving and depends on your gender, age and weight. Then you have to apply the Physical Activity Level multiplier, which is the calories we expend with our daily activities. We must be VERY CONSERVATIVE with this multiplier, as we tend to overestimate the calories we burn since we are more sedentary than we think. Lifting weights 3 times a week doesn’t make you less of a walker, walking more than 5,000 steps does.

Once we have our Basal Metabolism Rate and Physical Activity Level, we do the multiplication and there we will have our Daily Caloric Expenditure.

How to do all this? On the internet there are a large number of online calculators where just by entering some basic data it calculates your Daily Caloric Expenditure.

– Create a caloric deficit: if you have completed the previous point, you already know approximately the calories your body consumes. It must be emphasized that it is an APPROXIMATE caloric expenditure and we must adapt it according to results and body changes.

Since losing fat is a process that requires, above all, time and perseverance, the caloric deficit must be enough for our body to use fat as fuel, but not too great that it is not sustainable with the diet and that we do not fall into tuba metabolism putting our body in survival mode.

Our recommendation is to create a caloric deficit equivalent to 20% of our Daily Caloric Expenditure.

– Practical example: imagine that we are a 29-year-old man, 1.80 and weighing 90 kilos with an office job and who trains from time to time. We look for an online calculator like this one and we access the web. We put our data and the calculator itself will tell us our daily caloric expenditure appropriate to our daily activity.

Once we have the results, in our case 2,592 calories per day, we create a 20% deficit, obtaining 2,073 calories as a result, which should be our daily limit if we want to lose fat. As we have already commented several times, these results are approximate, and if you are very fat, it is likely that you are not burning those calories and you have to adjust more.

Other tips to lose fat.

– Consume enough protein: taking into account that our goal is to lose fat and not lose kilos, we must maintain an adequate protein intake to minimize muscle loss. For an athlete, the recommendation is between 1.8 and 2.5g of protein per kilo of weight per day.

– Perform weight training: losing fat if we don’t have muscle mass is useless if we want to be fit. Training with Full Body or Torso Leg type weights will help us create muscle mass which, apart from being more aesthetic and functional, will speed up our metabolism and we can continue losing fat in the medium term.

– Do not worry about irrelevant elements: there is a lot of talk that carbohydrates at night turn into fat or that you have to be eating small meals every few hours to lose more fat, but scientific evidence indicates that this is not the case. As long as we comply with the maxim of expending more calories than we consume, we will continue to lose fat.

It is important to emphasize that localized fat loss does not exist, so there is no point in killing yourself doing 1,000 abdominal crunches a day to get a tablet.

– Supplementation yes, but with a head: fat burners are true best sellers, but only some have scientific evidence. The main compounds that can help fat loss as long as we comply with a correct diet and exercise are:

1. Caffeine: raises adrenaline and activates HSL. Study.
2. Synephrine: increases the activation of β–adrenergic receptors, raising metabolism. Study.
3. Green tea: Provides caffeine and other components such as EGCC that help fat loss. Study.
4. Yohimbine: Blocks alpha receptors, increasing fat loss, especially effective against stubborn fat. It is illegal in Spain and although it is effective for fat loss it has other unwanted side effects, so at Fitenium we DO NOT recommend its use without professional supervision. Study.
5. Green coffee extract: Apart from providing caffeine, it contains chlorogenic acid that can be beneficial for fat loss. Study.

It is important to comment that L-Carnitine, one of the most popular fat burning supplements, does not have scientific evidence to support it.

– Do not be obsessed with the scale: we do not mean to say that the scale is useless, but the number that appears on the weight does not determine if we are advancing or not. Especially with people new to physical training, it is possible to lose fat and gain muscle at the same time with a moderate deficit (study), so taking body measurements and the “mirror” can be better allies than the weight.

conclusions.

How to lose fat is the big question that many people ask and it really is not that complicated to have an effective plan to achieve it. However, its execution and, above all, maintaining consistency in said plan. Once we know what we eat, train as God intended and maintain this lifestyle over time, success is assured.

Share your progress in Fitenium, download our app

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can share the progress they make from training and following a good calisthenics diet. Download it here.

One of the factors that most attracts people to bodyweight training is its simple nature. You don’t need to join a gym and you don’t need a lot of equipment either. Only with your body and at most on the bars of your nearest park to start training and obtain “gains” of strength and muscle mass. However, considering that in calisthenics and street workout our body is our main tool to exercise, it is even more important to maintain it in an optimal state to gain control over it. That is why we are going to help you with the principles of the calisthenics diet so that you can progress as much as possible in a natural and healthy way.

We defend 4 principles when designing a calisthenics diet, which are the following. It is nothing complex or sophisticated, no supplementation or precooked food is used, the strategy for success is based on these four pillars.

Avoid junk food, prioritize natural foods.

Obesity is an increasingly widespread pandemic in the world. Many Spanish-speaking countries are in the highest positions in the hateful ranking of countries with the highest obesity rate, highlighting the cases of Mexico and Chile, with rates above 25% in the case of Chile and a worrying 32% for the North American country, only surpassed by the United States.

Currently there is a tendency to overuse processed foods that do not contribute anything and are more expensive than the sum of their ingredients and, although we are very clear that a food should not be demonized because it is processed (a yogurt, for example, is processed and can be very healthy), for our calisthenics diet whenever we have doubts it is better to opt for foods with as short a list of ingredients as possible.

It is clear that we are interested in maintaining a low fat percentage for the practice of calisthenics and for this, sugary foods or foods high in saturated fat will provide a very high amount of calories and very little satiety. Of course there are sugar-free soft drinks and they are not a bad option to drink from time to time, but our recommendation will always be to drink water.

Take your protein! Calisthenics diet needs it

Whether we want to gain muscle mass or lose fat, protein plays a very important role in both processes. It is true that if we are in a stage of fat loss, in order to maintain all the lean mass possible, the grams of protein per kilo of weight. You can expand more information in our two articles on how to lose fat and about how to gain muscle mass, but to summarize about the consumption of fat in both phases, it is normally recommended to consume between 1.8 and 2.5 grams of protein per kilo of weight, tending to the ceiling if we are in the definition phase and to the floor if our goal is to win fat.

Where to get that protein? It’s not complicated, there are many quality sources available within real food. The most common option is meat, but we must not forget the protein available in other foods such as eggs, dairy, fish… or if you are vegan there are options such as legumes, soy and others. In the following table we can find a protein reference per 100 grams of various foods.

Chicken breast: 23gr
Turkey breast: 24gr
Lean beef: 22gr
Lean Pork: 22gr
Serrano Ham: 36gr
Stuffed Loin: 38gr
Tuna Steak: 24gr
Tuna: 21gr
Salmon: 21gr
Mackerel: 15gr
Sardinas: 24gr
Octopus: 15gr
Calamar: 16gr
Egg: 13gr
Egg whites: 11gr
Whole Milk: 8gr
Lechi Seeds: 8gr
Skimmed Milk: 8gr
Fresh Cheese: 12gr
Semi-cured cheese: 23gr
Cured Cheese: 25gr
Old Cheese: 25gr
Fresh Shake Cheese: 8gr
Queso Quark: 12gr
Lentils: 25gr
Chickpeas: 19gr
Beans: 21gr
Textured Soy: 50gr
Peanut: 30gr
Almendras: 25gr
Anacardo: 22gr

Regarding whey protein, despite the fact that it is a processed food, we believe that it can be useful for people who have difficulties reaching the protein weight they are looking for. Vegans generally have a much more difficult time than omnivores, so whey protein is even more useful in this case. However, do not worry, the Frank Medrano diet is vegan and is a benchmark in the world.

Of course, if your economy allows it and you have access, we recommend buying grass-fed meat, free-range eggs, free-range chicken, etc… the flavor and fairer treatment of animals are worth it.

Finally, if we are in a stage of fat loss, we must bear in mind that some of these foods (salmon, nuts, cheese…) apart from protein, have a high amount of protein, they are also rich in fat of quality, which are necessary for a balanced diet, but are caloric and therefore we recommend eat them in moderation.

Carbohydrates and dairy, how to manage them?

Although protein is perhaps the most key macronutrient of all, carbohydrates provide the energy that a good calisthenics diet requires if you are to perform on the bars.

While many people are against adding grain and dairy to the diet because they supposedly promote intestinal inflammation, a large number of other athletes take milk and gluten with no problem. In general, from Fitenium we recommend that you take both if you do not have any intolerance and they feel good, but if you constantly have bad digestions, try to stop taking them to see if they are the reason.

On the other hand, we must be careful with the carbohydrates we choose. We must prioritize slow-digesting or complex carbohydrates, which fill us up for longer and do not create insulin spikes. Some of them are tubers, rice, pasta, bread or cereals taking care that they are integral. Ideally, they should be low in sugar and high in fiber to go to the throne like clockwork :).

What about the fruit and vegetables in the calisthenics diet?

If you have doubts about eating fruit or not eating it, eat it. It is a very healthy food with an enormous nutritional contribution, perfect for a calisthenics diet. In addition, they are generally low in calories and create great satiety, so it is difficult to screw up your caloric deficit with apples.

However, it is true that other more caloric fruits such as bananas or grapes should be taken because they are nutritionally quite good but in moderation. I wouldn’t worry too much about the sugars in the fruit, since they are naturally present in the food and not added as in so many processed foods.

Regarding vegetables, eat all you want and more, the more varied the better.

conclusions

We must take care of our body above all, but if it is our training tool, even more so. It is key for a calisthenic to be low in fat to progress in exercises with your own body weight, for which we must try a moderate and high protein intake, the first step is to avoid junk food. In general there are many sources of real food with quality protein, but nothing happens if we help ourselves with a protein shake.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Not all vegans are healthy or light, so the vegan diet does not lose weight. If you are a vegan and want to lose weight, here are some tips for going vegan.

First: Cut Ultra-Processed Carbs From Your Diet

When starting a vegan diet, it is common for many foods to be a source of carbohydrates, some of which are of poor quality. Similarly, there are many product trends that have made a breakthrough in the industry, as described below for animal-based foods such as cheese and yogurt.

It does not favor weight loss, so it is necessary to eliminate super-processed carbohydrates from food in the first place.

To do this, it is better to consume whole and unprocessed carbohydrates, such as whole wheat pasta, brown rice, potatoes, sweet potatoes, fruit, etc… and avoid ultra-processed foods such as sweets, white bread, sugar, pastries or industrial chips.

Subtracting carbs means eliminating free sugars and then saying goodbye to unrefined flour.

Add vegetable protein and fiber to increase satiety.

To lose weight, you must consume fewer calories than we expend daily. Therefore, adding vegetable proteins such as tofu, seitan, tempeh, various legumes, nuts and seeds can go a long way in achieving a good level of satiety.

In the same way, to obtain enough fiber, it is essential that each meal does not lack fresh fruits and vegetables, providing the body with very few calories and good nutrients.

Dried seaweed, peanut butter, and whole grains are also available, but overuse can result in significant carbohydrate formation.

Choose water as your usual drink and avoid fried foods

The last piece of advice if you want to lose weight on a vegan diet, although it is applicable to any diet, is that the usual drink is water, which is the key to weight control, since its intake promotes good hydration.

On the other hand, avoid fried foods that contain fat and calories, even if they are vegan and very healthy. For this reason, we recommend steamed, microwaved, grilled or baked.

These tips will help you lose weight on a vegan diet and at the same time help you protect your health with a nutrient-dense diet.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

A new initiative has sprung up on social media to help read the ingredient list. “What is this?” Through a simple yet very insightful layout, this new profile (found on Instagram, Facebook, Twitter) tells you about the ingredients in processed products typically found in our pantry.

The list of ingredients of a product reveals very interesting information about it: The order of the ingredients reveals which of the products has the greatest presence (the first on the list is the product with the greatest amount by weight)

Published on Unplash by alan gore

In some cases, reading nutrition labels won’t give you all the information you need, so it’s important that efforts like this one or sinazucar.org provide a visual indication of what you need to know.

It is always good for consumers to have all the information about what we buy in hand and clearly.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

Diet and endometriosis

Treatment of endometriosis is often done with pain relievers and anti-inflammatory agents caused by the disease. Hormone therapy may be used, but surgery may be performed if cysts form or if endometrial growth affects other organs.

Beyond this, we can count on non-pharmacological and less invasive resources to reduce the symptoms of the disease. Because there is no cure, but the signs must be attacked primarily.

To do this, you can go on a diet that respects the following assumptions:

High intake of antioxidants.

It has been confirmed that oxidative stress is present in the ascites and peripheral blood of women suffering from endometriosis, so it is recommended to take more antioxidants to control the symptoms. I’m going to.

Adequate intake of vitamin A, vitamin C, and vitamin E can be very helpful in reducing the negative effects of oxygen free radicals in the body and in controlling disease and its consequences.

This is done daily with a high proportion of a variety of fresh vegetables and fruits, abundant green leaves, seeds and nuts, as well as vegetable oils, the body’s source of vitamin E, fats that provide vitamins and oily fish. It is recommended to include it.

Foods with anti-inflammatory effect

Many foods, due to their nutrients and other substances, can have anti-inflammatory effects in our body, which contain omega 3 extra virgin olive oil, ginger, turmeric or fatty fish. And.

All these foods help reduce the inflammatory process in the body, reduce the clinical picture caused by endometriosis, and reduce pain and local inflammation in the pelvis and abdomen.

In addition, the intake of Omega 3 is associated with a decrease in the appearance of endometriosis, and therefore, an adequate intake delays the progression of the disease.

Reduce trans fats

According to a review published in 2013, trans fat is strongly associated with the disease, just as omega 3 is associated with a reduced risk of endometriosis.

Trans Fats not only aggravate the inflammatory state of our body, but can also increase oxidative stress. So, to control endometriosis, it is important to reduce your consumption.

To achieve this, it is essential to reduce the consumption of super-processed foods, which are the main source of this type of fat in the body, and above all to avoid commercial snacks, cookies and industrial confectionery.

Gluten free food?

In addition to the above measures, in recent years the efficacy of a gluten-free diet in reducing the symptoms of endometriosis has been studied.

More research is needed in this regard, but a study published in 2012 noted a marked reduction in pelvic pain in women with endometriosis who followed a gluten-free diet 12 months later. Pain in this study was measured subjectively by each woman and was not a double-blind study, so most of the improvement may be due to the placebo effect.

Published on Unplash by Hean Prinsloo

Women with celiac disease, on the other hand, are at much higher risk of developing endometriosis, which may be due to the fact that immunological changes affect both the lesions and inflammation caused by celiac disease.

If you have endometriosis, you should be aware that, in addition to the treatments (such as medications) indicated by your doctor, a proper diet can help reduce the symptoms of the disease and delay its progression. There is.

For those looking to lose weight, gaining weight is an easy task. The challenge is to protect the body by focusing on health first, and gain weight without dieting on junk food.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

Nut

Brazil nuts, walnuts and macadamia nuts are the calories with the highest concentration of good fats for our body and are ideal for increasing the energy intake of the diet without forgetting quality.

We can consume nuts in the form of snacks daily in small handfuls, or incorporate them into crushed or powdered preparations to increase satiety. Therefore, you can add them to homemade sauces and dressings, cake batter, pies, breads, or in a bowl of milk or yogurt at breakfast.

Cashew fruit

They are a type of very small seed and can be easily added to any type of preparation such as a pie base, empanadas, smoothies, cakes and cookies. Best of all, though, they feature health-preserving calcium-rich antioxidant polyphenols.

Published on Unplash by Katie Barnes

These seeds are less satisfactory because they concentrate more essential fatty acids and their composition has less protein than other choices. Therefore, its intake is more than beneficial for health and helps to add many daily calories.

Extra virgin olive oil

Like all vegetable oils, it has 99.9% fat, which is why it occupies a prominent place in the ranking of caloric foods, especially among those of excellent quality.

In addition, extra virgin olive oil is rich in polyphenols, has anti-inflammatory and antioxidant properties, and withstands high temperatures, which makes it ideal for cooking, with a pleasant flavor that stands out among locally produced oils. Recommended for daily use as part of the dressing or as other preparations such as biscuits and homemade jams.

Wheat oats

It is one of the options with the highest caloric content of all cereals, it is high in fiber and vegetable protein and has valuable properties for the body such as healthy fats, vitamins and minerals that protect the body.

Published on Unplash by Jorge Fernández Salas

On the other hand, it is very versatile and suitable for a variety of dishes that help you gain weight with a healthy diet, such as homemade cookies, burgers, shakes and energy bars.

peanut butter

A widely used breakfast food on toast, it is also suitable for a variety of recipes with a variety of excellent nutrients and valuable properties, such as healthy dressings and ice creams.

Of course, we recommend the sugar-free version, which makes it easier to obtain a food rich in vegetable proteins at home, but above all, it enriches your diet and gains kilos while you are healthy. It is a good source of calories that can be obtained from high-quality fats.

dates

For healthy people who want to remember their sweets and gain weight, dates can be very helpful in preparing sweet dishes with natural sugar and other high-quality nutrients.

In addition to sugar, the date contains a variety of vitamins and minerals, fiber and antioxidants typical of fruits. When used as a sweetener, it adds a large amount of calories to the diet with which you will increase your weight.

Hazelnut cream

Hazelnut spread is a great option that can be used as an alternative to butter and margarine in many recipes. When cooking at home, you can make “nutera” without adding sugar. Ideal for maintaining good health by adding high-quality calories to your diet.

Published on Unplash by Niyas Khan

Hazelnut spread allows you to make cookies, healthy brownies, or a variety of other delicious, fatty dishes without the need for high sugar, vitamin E, or potassium.

dried peach

This is a way to add good quality carbohydrates, especially fiber, potassium, iron, and vegetable calcium.

Without the addition of sugar, dried peaches go great with a variety of dishes such as energy bars, salads, smoothies, dips and can make for a sweet and energetic preparation. They also contain many nutrients and will help you gain weight without going overboard with sugar.

avocado

Although it is a fresh fruit, it has more calories than others because it contains fat. It is a source of high proportions of potassium, fiber and vitamin B, and also contains monounsaturated fatty acids, which are fatty acids that help cardiovascular health, along with other properties that avocados provide.

Avocado, consumed in desserts, empanadas, sauces and a variety of other preparations, on the other hand, helps to enrich our diet with nutrients and increase calories while taking care of our health.

If you want to stay healthy, gain weight, and add more calories to your diet while getting good nutrients, we recommend you consider these nine foods.