How to Gain Weight the Healthy Way
For some, weight gain is hard and with so much focus on weight loss, it can be hard to find good information on how to gain weight healthily. Most people I’ve spoken to trying to gain weight think downing burgers and takeout is the only way to do this but that can be damaging to the gut and overall health. While energy density should be the focus - healthy foods should be emphasised even more!
Healthy Fats
When I say energy density what I mean is foods high in calories. You want to focus on foods high in fat. Fat contains 9 calories per gram whereas protein and carbohydrates contain only 4 calories. Consuming more fats means you don’t have to eat as much volume and can avoid feeling bloated or too full. Not only that, fats are super nourishing for the body and can reduce the risk of heart disease and lower cholesterol.
Unsaturated fats should be your go-to. The best way to get these is to incorporate nuts and seeds into your diet. Just 50 grams of walnuts contain over 300 calories and 2 tablespoons of peanut butter contain 188 calories! Other options include ground flaxseeds, oats, avocado, cacao and chia seeds.
Example breakfast - Chocolate Oats (650 cals):
1 cup rolled oats
1 tbs cacao powder
1 tbs flaxseed
1 banana
1 cup plant-based milk
Mash the banana and mix everything together in a pan. Add the plant-based milk and cook on low until the oats reach your desired consistency. Top with ground nuts or peanut butter and some fruit and enjoy!
Smoothies
Smoothies are an easy way to get calories in and the flavour combinations are endless. They also make a good snack or a quick on-the-go meal. Add dates, nuts, coconut yoghurt, fruits and leafy greens such as spinach and kale. Get creative and find what you like!
Exercise
I’ve heard some ‘experts’ advise their clients to lay off the exercise. I completely disagree. You still want to maintain or improve your health so I’d recommend sticking to an exercise routine. If you’re a bit of a cardio bunny try getting into some strength training. Weights won’t make you bulky if that’s what you’re afraid of. It takes women years to achieve that muscular look and it’s more than likely those women planned their way there. You won’t wake up one morning looking like the hulk after doing some barbell squats at the gym. Trust me.
Ask For Help
Working with a trusted health professional means they can create a plan for you based on your personal history and health goals, monitor your progress and make necessary changes. Naturopaths and nutritionists are great for this. Working with a personal trainer would be great for your fitness goals but unless they have qualifications in nutrition I’d take their diet advice with a grain of salt. I’m not saying this to be spiteful - I have my certificates in fitness and know firsthand the amount of nutritional knowledge gained as a PT is not near enough. Find someone who has nutrition in their scope of practice.
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