How to gain healthy weight?
According to the CDC.gov, the prevalence of obesity in America was 42.4% in 2017 to 2018. It is no surprise that there are plenty of resources on weight loss but little on weight gain. Aside from our food, I do suggest weight training and building lean muscle. Nutrition and fitness should not be separate or exclusive, rather the two are extremely important to work synergistically. And yes, the more important question:
Why should we discuss gaining healthy weight?
Because there are health risks to being underweight.
What is defined as underweight?
If your body mass index is below 18.5, you are considered as underweight. More women than men are underweight and about 2% of the US population is underweight.
Click on the image to calculate your BMI.
If you are a healthy individual and are losing weight, it is likely you are burning more calories than you are taking in. Other medical conditions can cause weight loss and you should consult a health care professional immediately if you had lost significant weight in a short period of time.
Is there a health risk in being underweight, if so what are they?
Being underweight can have some health risks. The following are some of the most common issues of being underweight and undernourished.
Weakened immune system, poor healing
General tiredness due to low calorie
Delayed development and growth
Hair thinning/losses, gum issues, osteoporosis (lacking vit D and calcium in diet, anemia (from lacking iron in one’s diet)
Hypoglycemia (low blood sugar)
Hypothermia (low body temperature, generally cold, due to lack of thermogenesis)
Poor sleep and irregular heart rhythms
Fertility issues especially in women who are underweight and unable to conceive
How to gain weight?
A healthy natural way of gaining weight is consuming a little over your normal caloric intake, roughly around 300 to 500 calories per day. This is a slow weight gain process and allowing your body to make adjustments. Preferably eating more fat and proteins.
While we won’t be going into the details of an exercise routine, weight lifting is highly desirable to gain lean muscle mass and help you gain healthy weight.
Do NOT do the following to gain weight:
Refrain from adding pounds with sugary foods, junk food, and overly processed foods to gain weight. We want to gain HEALTHY weight. Unhealthy food choices will likely to cause more pounds on your belly fat which puts you at a higher risk for developing diabetes mellitus and heart disease. Fat and protein are generally suggested to develop lean mass growth.
What are the healthy calorie-rich foods options?
Proteins: MEAT! Baking, roasting, and broil are great options to cook healthy meals. Again, refrain from fried fatty foods like deep fried foods. Choice of meat is up to you. Red meats, pork, chicken, fish like salmon, and other animal products like milk, eggs, cheese, full fat yogurt, beans
Carbohydrates: quinoa is a personal favorite, but other great options are, brown rice, lentils, sweet potatoes, whole grain pasta/breads
Fats: Ghee, butter, avocado, cheese, nuts, and nut butters
Tips for gaining weight?
Step 1: eat smaller but healthy caloric dense foods
Step 2: Avoid drinking any liquid with your meals
Step 3: Drink beverages containing calories like milk, juice, smoothies, adding cream to your coffee
Adding condiments to your foods like bacon, cheese, nuts, healthy oils
Healthy snacks like avocados, sandwiches, hummus, pudding, cottage cheese, cheese cups, string cheese (although in Traditional Chinese Medicine, high fats are not advised to individuals with digestive issues such as having sticky stools)
Choose high fat proteins like bacon, ribs, pot roast
Snack Ideas
Snack ideas from the Cleveland Clinic with 500 to 700 calories include:
1/2 cup tuna or egg salad sandwich and 1 cup 2% milk (600-700)
1/2 cup trail mix and 8 oz. juice (520)
2 tbsp. peanut or almond butter, 1 banana, 1 cup chocolate milk, and 1 scoop protein powder (blended shake) (650)
Grilled cheese sandwich or quesadilla: 2 slices bread or tortilla, 2 slices cheese, and 2 tbsp. butter (650)
Snack wrap: 1 flour tortilla, 2 slices ham, 2 slices cheese, 1 tbsp. mayonnaise, and 1 cup chocolate milk (700)
Pita bread spread with 1/4 cup hummus, stuffed with sliced avocado, olives, tomatoes, and 1 cup chocolate soy milk (500-600)
Large bakery blueberry muffin and 1 medium vanilla latte (500-700)
Citations
National Heart, Lung, and Blood Institute. Calculate Your Body Mass Index. Accessed 10/15/2020.
American Academy of Family Physicians. Healthy Ways to Gain Weight if You’re Underweight. Accessed 10/15/2020.
American Academy of Family Physicians. High-Calorie Foods and Snack Ideas to Gain Weight Accessed 10/15/2020.
Academy of Nutrition and Dietetics. Eat Right. Healthy Weight Gain. Accessed 10/15/2020.
American Council on Science and Health. Trying to Gain Weight. Accessed 10/15/2020.
