Gaining Healthy Weight

Gaining healthy weight

There’s a lot of focus currently on weight loss; but what about the flip-side of that coin? There are those of us, believe it or not, who want to gain a kilo or two rather than shed them. Bodybuilders trying to build muscle mass, people recovering from illness or even those who’ve always felt self-conscious about looking subjectively ‘overly skinny’ are just a few examples. 

There are a variety of factors that may contribute to slow weight gain; one of these factors may be an elevated metabolic rate. People in this category may need to eat quite differently to people with a slower metabolism to gain and maintain a higher body weight. 

How does one gain weight in a safe and healthy way? First of all, rather than wading through all the contradictory theories online or taking advice from friends and family, some professional dietary advice is essential. Everybody is different, so a unique, tailored approach is vital in gaining weight without ill effects on your health. 

Going forward, the following may be utilised in gaining weight safely, subject of course to diet advice from your dietitian: 

  • Eating more frequently. If your metabolism is faster than average, you may need more calories, more frequently to keep up with it. You may also feel fuller faster, so frequent smaller meals may be the way to go. 
  • Drink smoothies, juices and shakes. It may prove difficult to take on more meals than you’re used to initially, so drinking some extra calories rather than eating them may help. 
  • Eat nutrient dense foods. You need to ensure that you're taking care of your overall health as well as gaining weight. Choose foods that are not only higher in calories but rich in calcium, protein, vitamins and minerals.
  • Be mindful of when you drink. Drinking fluids just prior to eating may take the edge off your appetite. Try drinking half an hour after eating. Also, healthy drinks with a higher calorific content may help you reach your goals, but do stay hydrated. 
  • Discussing your goals with a Dietitian, who can assign a dietary strategies to help you make your way forward, is essential if you want the best results.