NUTRITION FOR WEIGHT GAIN In the midst of an era trying to lose weight, there is a large group trying to do the opposite: gain weight. Whether the underweight person needs to gain weight is a question of health and a highly individual matter. People who are healthy at their present weights may stay there; those who are at risk for malnutrition and illness should try to gain. Medical advice can help make the distinction. Some people are unalterably thin by reason of heredity or early physical influences. They may find gaining weight difficult. Those who wish to gain weight for the sake of appearance or to improve their athletic performance need to be aware that healthful weight gains can be achieved only by physical activity combined with high energy intakes. On a high-calorie diet alone, a person will gain weight, but it will be mostly fat. Even if the weight gain improves appearance, it can be dangerous to health. Like those who want to lose weight, people who want to gain must learn new habits and learn to like new foods. Expect weight gain to take time (1/2 kg to 1 kg per month would be reasonable). The biggest weight gaining tip I can give you is: To get big, you MUST eat big! Gaining weight is calorie driven. You’ll NEVER gain weight if you do not eat enough calories. To add size and weight, you must eat enough food to create a calorie surplus. A calorie surplus simply means that you are taking in more calories than you are burning off. LOOKING FOR THE BEST FOOD TO GAIN WEIGHT? Below you’ll find a helpful list you can use to gain weight. Protein sources – Fish (tuna, salmon, cod, haddock), turkey, chicken, red meats (flank steak, lean ground beef), dairy products (cottage cheese, milk, yogurt), eggs, soybeans, nuts, legumes, shellfish, scallops, lamb, tofu, protein supplements (whey, egg, milk, soy protein supplements). Carbohydrate sources – Fruits, brown rice, whole grain breads & cereals, oatmeal, pasta, potatoes, vegetables (broccoli, green beans, corn), legumes (chick peas, lima, kidney, and soybeans). Fat sources – Olive oil, peanuts, peanut butter, almonds, safflower oil, sunflower oil, walnuts, flax seed oil, avocadoes, fish oil. WEIGHT-GAIN STRATEGIES Weight-gain strategies center on eating foods that provide many kilocalories in a small volume and exercising to build muscle. Energy-Dense Foods : Energy-dense foods hold the key to weight gain. Pick the highest-kilocalorie items from each food group-that is, milk shakes instead of non-fat milk, salmon instead of snapper, avocados instead of cucumbers, a cup of grape juice instead of a small apple, and whole-wheat muffins instead of whole-wheat bread. An underweight person who is physically active and eating a nutritionally adequate diet can afford a few extra kilocalories from fat. For health’s sake, it would be wise to select monounsaturated and polyunsaturated fats instead of those with saturated fats: for example, sautéing vegetables in olive oil instead of butter. Regular meals daily : People who are underweight need to make meals a priority and take the time to plan, prepare, and eat each meal. They should eat at least three healthy meals every day and learn to eat more food within the first 20 minutes of a meal. Another suggestion is to eat meaty appetizers or the main course first and leave the soup or salad until later.
Large Portions : It is also important to learn to eat more food at each meal. Put extra slices of cheese on the sandwich for lunch, drink milk from a larger glass, and eat cereal from a larger bowl. Most underweight individuals are accustomed to small quantities of food. When they begin eating significantly more, they feel uncomfortable. This is normal and passes over time. Extra Snacks : Since a substantially higher energy intake is needed, it is necessary to eat more frequently. Between-meal snacking offers a solution. Juice and milk : Beverages provide an easy way to increase energy intake. Consider that 6 cups of cranberry juice add almost 1000 kilocalories to the day’s intake. Kilocalories can be added to milk by mixing in powdered milk or packets of instant breakfast. Your physician or dietician can recommend a high-protein, high-kilocalorie formula to help the underweight person gain. Used in addition to regular meals, these can help considerably. Exercising to Build Muscles : To gain weight, use strength training primarily and increase energy intake to support that exercise. Eating extra food will then support a gain of both muscle and fat. The rate at which the body can build muscle also depends on the person. About 500 to 1000 calories a day above normal energy needs is enough to support both the exercise and the building of muscle. Daily energy requirements can be calculated on the basis of the individuals present weight. If 2400 kilocalorie is normally needed to maintain present weight, 2900 to 3400 kcal would be required to achieve weight gain. The intake should be increased gradually to these levels to avoid gastric discomfort and periods of discouragement and , more seriously, electrolyte imbalances and heart dysfunction.
Those who want to gain weight should also be aware of potentially harmful weight-gain schemes, which market false theories and advise people to follow inadequate diets. The secret is to individualize the program with readily available foods that the individual really enjoys and with a plan for regular eating times throughout the day. To gain weight, a person must train physically and increase energy intake by selecting energy-dense foods, eating regular meals, taking larger portions, and consuming extra snacks and beverages. Remember, the bottom line in weight gain, as in weight loss, is that both physical activity and energy intake are essential components of a sound plan.