In today's society we tend to focus on how to lose weight, but there are many individuals who are trying to gain weight. Some of us are simply on the light side, whereas others may struggle to gain weight because of medication or health conditions. The good news is that it is possible to gain weight with the right foods and fluids.
Energy In And Energy Out
Your overall weight comes down to the balance of energy coming into your body (what you eat) versus what goes out (what you expend). If you are in positive energy balance you tend to gain weight, as any extra energy above your actual needs is stored in the body. It is important to remember that this energy still needs to come from good quality food sources. When trying to gain weight it can be easy to simply use the excuse that you can eat anything that you like, including many treat foods. The reason that you need to consume high quality food sources is that you need low glycemic index carbohydrates for sustainable blood glucose levels and you also need protein for muscle growth and development. You also need to think about your overall health – you can still have high cholesterol and be underweight if you eat too much saturated fat and do not exercise enough. You will not feel healthy if you simply eat junk and treat foods.
The actual amount you will need to eat will depend on your requirements (your age, gender, starting weight, height and activity level) but you will need to increase the total amount of energy (kilojoules) if you want to increase your bodyweight.
High Energy Foods
There are a number of high energy foods that can be helpful when you are trying to gain weight. Foods which are high in good fats are great as they add extra kilojoules to your diet. Try adding avocado, raw unsalted nuts, olive and plant based oils. Products such as hummus, peanut or nut butters are also good to include. High carbohydrate foods are also good to include, try; wholegrain breads, oats, barley, couscous, quinoa, rice and polenta, and make sure you eat plenty of fruits and vegetables. It is also important to eat good quality protein at each meal time. This can include dairy products, eggs, tofu, legumes, white meat, red meat or seafood. One concern that is often seen in individuals trying to increase their weight is that they tend to get full very quickly. If this happens you may need to reduce the fibre intake of your diet slightly.
High Energy Fluids
If you tend to have a smaller appetite you may find that high energy fluids help you to meet your total energy requirements. Fluids like 100% fruit juice, flavoured milk, milk, and smoothies can help you consume extra calories, without feeling overloaded. Avoid soft drinks and energy drinks as they do not provide any nutrient value.
It's All About The Timing
It is important to eat all of your main meals and snacks when trying to gain weight. One skipped meal can drastically reduce the amount of energy that you have in one day. If you want to gain weight you need to be consistent with your meals. Plan your meals ahead of time, and make sure you stick to meal times.
It is possible to gain weight with the right energy balance and foods. For assistance you should consult a dietitian or nutritionist.
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