The perfect plan to gain weight
Struggle with weight loss is something we all hear about quite often, but it is the struggle to gain weight that’s heard less about. You’d be surprised to know that it is, indeed a sore point for many.
At the outset, a weight gain program may seem like an opportunity for indulgence. Just grab some fried food and have a go at it! Unfortunately, just as healthy weight loss requires a balanced approach, healthy weight gain means more than adding junk food to your daily meals.
Your journey to gain weight doesn’t necessarily have to be unhealthy. As a matter of fact, wrong food choices can create havoc within your system. Agrees nutritionist Karishma Chawla, “It is important for nutritionists to break the myth of just needing to ingest calorie dense food to gain weight.”
Just like in case of excess weight, it is important to understand the underlying cause of weight loss or lack of weight gain. Dr Kalpana Gupta Shekhawat, Functional Medicine & Metabolic Disease and Age Management Consultant, SENS- Anti-Ageing/Wellness Clinic explains, “Sometimes you could be suffering from hyperthyroidism – where you burn out whatever you eat because of internal disturbances. Appropriate diet, thus, gets extremely important. We even do allergy tests to rule out allergy or hormone imbalances. Inflammation is a major reason we should look at.”
Body type has three main categories – ectomorph, mesomorph and endomorph. Dr. Namita Nadar, Chief Nutritionist, Fortis Hospital, Noida explains, “Ectomorph is a person who has lean build and high metabolism. It is this high metabolism that makes your body consume more calories to carry out the daily tasks to maintain your body. This makes it difficult for an ectomorph’s body to store fat and thereby gain weight. The key then, if we are to gain weight, is to lower the metabolic rate and increase your food intake in terms of caloric intake. Another way is to increase your food intake and go to the gym and put on weight not as fat, but as muscle which will actually be more attractive in the long run.”
Why is it a challenge?
Dr. Suvarna Pathak – Dietitian Coordinator, Nanavati Super Speciality Hospital explains why some people find it difficult to gain weight, “Weight gain becomes a struggle when your requirement of calories is not fulfilled or when you make wrong food choices. Foods like salad and spinach are healthy, but won’t make you gain weight. You need calorie dense foods like milk shakes, cheese pasta and nuts. Also, a very physical job will burn much of the calories you eat. There should be a balance between what one eats and the output. In short, the input of calories should be more than the output. Without massive amounts of food, you’ll never gain weight. Eat often so that calories can be stored.”
Also, incorrect training can make the journey tougher. “You won’t gain weight doing isolation exercises like Curls. But you will gain with compound exercises like Squats and Deadlifts.” Moreover, no approach will work if you miss workouts, neglect to meet your daily caloric needs and change your approach all the time.
Add healthy calories. Without radically changing your diet, you can increase your calorie intake with each meal by adding nut or seed toppings, cheese and healthy side dishes. Try almonds, sunflower seeds, fruit or whole-grain wheat toast, suggests Dr Pathak.
Go nutrient dense. Instead of eating a lot of empty calories and junk food, focus on eating foods that are rich in nutrients. Consider high-protein meats, which can help you to build muscle. Also, choose nutritious carbohydrates, such as brown rice and other whole grains. This helps ensure your body is receiving as much nourishment as possible, even if you’re dealing with a reduced appetite, adds Dr Pathak.
It is advisable to add high quality carbs like bananas, saturated fats like ghee, butter, coconut oil to protein like chicken and dal. They should avoid hydrogenated oils and vegetable oils, suggests Dr Shekhawat.
Snack away. Enjoy snacks that contain plenty of protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks, and crackers with hummus or peanut butter. Also, enjoy snacks that contain “good fats,” which are important for a healthy heart. Examples include nuts and avocados, cheese, milkshakes, smoothies, recommends Dr Pathak.
Eat mini-meals. If you’re struggling with a curbed appetite due to medical or emotional issues, taking in large portions of food may not seem appealing. Consider eating smaller meals throughout the day to increase your calorie intake.
Bulk up. While too much aerobic exercise will burn calories and ultimately work against your weight goal, strength training- such as weight-lifting or yoga-can help you gain weight by building muscle, suggests Dr Pathak.
Eat more protein. Dr Namita says, “A lack of protein in your diet can lead to the loss of lean body mass, even if you’re consuming excess calories. Here are some foods to consider: Boiled soybeans, Soy or whey protein powder, peanuts or peanut butter, steak or hamburger, chicken and tuna.”
Have probiotics. They could be lacking good bacteria in their system, hence having probiotics is always recommended.
Before beginning any major weight gain program, be sure to consult your physician and dietician. Being underweight may indicate an underlying health issue, which won’t be corrected by diet changes.
Foods you must eat
Have calorie dense foods like fruit, nuts, milk/curds; smoothie/ milk shakes, snacks with mava/khoa or a little of cream; Paranthas/ pastas with vegetables and cheese (augratin type), snacks like laddoos, chikkis, halwas, pie, souffles, fruit juices, fruit salads, etc. Also increase nut consumption, eggs, chicken, fish, sprouts for the protein content to rise. Remember to hydrate with soups, juices, lassies, yoghurt so that absorption of nutrients is properly done with digestion.
Source: Times of India
Category: Features, Wellness and Complementary Therapies
