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Including Ragi In Your Diet For Weight Loss
You may find tons of advice on how to lose weight, but rarely would you come across tips on gaining weight. And if that piece is on how to gain weight in a healthy way, then its a rare sight to behold!
Fortunately, you have a friend in this battle against your skinny genes – raisins or kishmish!
Raisins may deceptively appear lean and shrivelled, but their effect is anything but so! These dried fruits are packed with healthy calories and are a powerhouse of nutrition. You can use kishmish for weight gain in several ways – top your oats or yoghurt with some raisins, have them as it is, or add them to your trail mix for a healthy snack!
In this article, we will explore how to use raisins for weight gain, its nutritional profile, and other health benefits. So, let’s get started!
Raisins are essentially dried grapes. Hence, they retain most of the nutritional profile of grapes, except that these are in a more concentrated form. Typically, carbohydrate, in the form of simple sugar, is the primary component of raisins. Additionally, it also contains some amount of dietary fibres, along with trace antioxidants and minerals, like Iron, Calcium, and Boron.
|Dietary Fibre||3.7 g|
|Omega-3 fatty acids||7.0 mg|
|Omega-6 fatty acids||29.0 mg|
|Vitamin C||2.3 mg|
|Vitamin E (Alpha Tocopherol)||0.1 mg|
|Vitamin K||3.5 mcg|
Weight gain, or loss for that matter, is essentially a factor of your net calories. If you consume more calories than you burn, you will gain weight and vice versa. Furthermore, you must follow this calorie intake and eating pattern consistently.
In simple terms, raisins are high in calories. The 299 calories present in 100 grams of raisins occupy nearly 15% of your daily calorific intake. Plus, they have a fullness factor of 1.6, which means that they are less filling per calorie and you can really go go to town while snacking on it.
According to a study published in the Journal for Food and Nutrition Research, the consumption of raisins is also linked to better weight parameters and nutrient uptake. Hence, you can use kishmish for weight gain and gain a host of healthful nutrients while doing so!
Therefore, it is safe to say that raisins can effectively help in reaching your calorie surplus goals and increase weight in the process. However make sure you go for the organic variety, if you really want to consume the nutrients in entirety and without any trace of adulteration.
Technically, there’s not a lot that you can do wrong while eating raisins. Eat them straight out of the box, and you are good to go.
However, if you really wish to pack in all the nutrients, then soak them overnight in a cup of full-fat milk and have it the following day.
Adding raisins to foods rich in naturally occurring proteins and fats can improve its efficacy in boosting weight gain. Here are some more recommendations on how to have raisins for weight gain:
The recommended serving size of raisins for weight gain varies from person to person and depends on several other factors such as your age, sex, level of physical activity, metabolic activity, etc.
First, identify your calorific intake to maintain weight. You can do this using a calorie counter.
For gaining weight slowly, you need to consume 300-500 calories more than your maintenance calories. On the other hand, if you wish to fast-track your weight gain efforts, you must have nearly 700-1000 calories more than the maintenance.
So far, you know that 100 grams of raisins supply 300 calories. So simply having 100 grams of kishmish for weight gain daily, and you can increase your weight by nearly 500 grams per week!
Of course, since you cannot eat 300 grams of kishmish in one go (or can you?), you may also include other high-calorie foods such as meats, avocado, whole grains, nuts, etc. for accelerating weight gain.
When trying to gain weight, it may feel like anything that you eat would help. However, that is not the case. To gain weight in a healthy way, you must incorporate calorie-dense foods for a balanced diet.
Foods, such as raisins, can help you put on weight in a healthy way while also granting you other health benefits. You can extract more health and dietary benefits by consuming organic foods. So, go ahead and pack in those pounds (but in a healthy way)!
Try 24 Mantra Organic’s kismish and savour the taste of organic goodness.
Including Ragi In Your Diet For Weight Loss