The healthy way to gaining weight
Aug 09, 2009
WHILE much attention is paid to weight loss, very little attention is paid to gaining weight. It takes the same amount of focus and preparation as losing weight. Some people stay slender because they have energy imbalance. They eat just the right amount o
By Rachel Bahiika
WHILE much attention is paid to weight loss, very little attention is paid to gaining weight. It takes the same amount of focus and preparation as losing weight. Some people stay slender because they have energy imbalance. They eat just the right amount of food to meet their calorie needs.
To gain weight, you should eat more calories than you burn. Once you get your calories under control, you need to start exercises like lifting weights. This will help you gain more muscle and minimise the amount of fat you gain.
What to eat
Increasing intake of greasy junk food is not a good way to gain weight. Junk food usually contains saturated fats, which are unhealthy. Even though you need to increase your calorie consumption to gain weight, those calories should come from heathy foods.
A balanced meal must contain a protein, carbohydrate and a fruit or vegetable. It may be easier to eat five or six smaller balanced meals per day rather than three large meals.
The two foods typically associated with muscle building are chicken and tuna (in oil, not brine). They have very desirable macro-nutrient breakdowns and both are high in protein and low in carbohydrates and saturated fat which clogs arteries causing coronary thrombosis or high blood pressure.
Healthy fats include omega-3 essential fatty acids sources like green leafy vegetables, soya and tofu, nuts and seeds like simsim, vegetable cooking oils such as sunflower oil, olive oil, flax seed oil, canola oil and soybean oil.
Good sources of protein include lean meat, fish, poultry, eggs, dairy products, nuts, seeds and legumes (beans and peas).
Healthy carbohydrate sources include fruits, vegetables and whole grains (millet, sorghum, amaranth grains, brown rice, whole wheat bread).
Dietary supplements
Protein powders and nutritional supplement drinks can be eaten in-between meal snacks if you still need more calories.
A good quality multi-vitamin and mineral supplement is good getting all the vitamins and minerals you need. Some people find their muscle mass increases with protein supplements that contain certain blends of amino acids such as creatine and glutamine.
Resistive exercise
Resistance training like lifting weights helps to increase muscle mass and is a better choice than aerobic training, which is better suited to fat loss. It can be done at a health club, gym or at home with the proper equipment.
Tips to gain weight
Keep a food diary for a week to know what you are eating and where to add more calories
Avoid skipping meals
Choose calorie-rich foods like bread (whole wheat/brown bread for fibre), avocado, cassava, maize, potatoes, meat, nuts, peanut butter, milk and yoghurt
Add healthy calories to breakfast with an extra slice of brown bread and peanut butter.
Mid-morning and afternoon snacks should be nutritious, not junk. Try mixes containing healthy nuts and fruits that add healthy calories to your diet.
Do not choose many unhealthy fried foods like chips and chaps. Take bigger portions of healthy foods such as potatoes, chicken and fish.
Eat five or six smaller balanced meals per day
Balance your meals. A meal should have a healthy protein source like fish, low fat meat, chicken or legumes plus two or three servings of vegetables.
Drink milk and fruit juices. Avoid sugary sodas.
Drink six to eight glasses of water a day to keep hydrated.
Remember it takes a while to gain the weight you need, but be patient and continue to eat healthy foods until you reach your goal weight.
Disclaimer
There are other factors that may hinder weight gain (besides what you eat) that is stress, high metabolic rates, inherent body shape, natural appetite levels, natural activity levels as well as medical problems like thyroid disease.
The writer is a nutritionist
WHILE much attention is paid to weight loss, very little attention is paid to gaining weight. It takes the same amount of focus and preparation as losing weight. Some people stay slender because they have energy imbalance. They eat just the right amount of food to meet their calorie needs.
To gain weight, you should eat more calories than you burn. Once you get your calories under control, you need to start exercises like lifting weights. This will help you gain more muscle and minimise the amount of fat you gain.
What to eat
Increasing intake of greasy junk food is not a good way to gain weight. Junk food usually contains saturated fats, which are unhealthy. Even though you need to increase your calorie consumption to gain weight, those calories should come from heathy foods.
A balanced meal must contain a protein, carbohydrate and a fruit or vegetable. It may be easier to eat five or six smaller balanced meals per day rather than three large meals.
The two foods typically associated with muscle building are chicken and tuna (in oil, not brine). They have very desirable macro-nutrient breakdowns and both are high in protein and low in carbohydrates and saturated fat which clogs arteries causing coronary thrombosis or high blood pressure.
Healthy fats include omega-3 essential fatty acids sources like green leafy vegetables, soya and tofu, nuts and seeds like simsim, vegetable cooking oils such as sunflower oil, olive oil, flax seed oil, canola oil and soybean oil.
Good sources of protein include lean meat, fish, poultry, eggs, dairy products, nuts, seeds and legumes (beans and peas).
Healthy carbohydrate sources include fruits, vegetables and whole grains (millet, sorghum, amaranth grains, brown rice, whole wheat bread).
Dietary supplements
Protein powders and nutritional supplement drinks can be eaten in-between meal snacks if you still need more calories.
A good quality multi-vitamin and mineral supplement is good getting all the vitamins and minerals you need. Some people find their muscle mass increases with protein supplements that contain certain blends of amino acids such as creatine and glutamine.
Resistive exercise
Resistance training like lifting weights helps to increase muscle mass and is a better choice than aerobic training, which is better suited to fat loss. It can be done at a health club, gym or at home with the proper equipment.
Tips to gain weight
Disclaimer
There are other factors that may hinder weight gain (besides what you eat) that is stress, high metabolic rates, inherent body shape, natural appetite levels, natural activity levels as well as medical problems like thyroid disease.
The writer is a nutritionist