Eating Healthy to GAIN Weight

[Anonymous]

Does anyone have recommendations for how to eat healthy foods without losing weight? I'm really struggling to fit in enough calories by primarily eating whole grains, fruits, veggies, and lean protein.

In the morning, I usually eat oatmeal or cereal with berries, a banana, almonds and coffee. For a snack, I try to sneak in 5% Greek yogurt with trail mix.

Lunch is a sandwich with fruit/raw veggies or I order a big salad. For an afternoon snack, I have tea and some veggies or an apple.

Dinner varies but typically has a meat protein, grain, veggies and a salad with cheese and avocado. If I'm not too busy with the kids after dinner, I try to eat ice cream or something chocolatey for dessert.

What are other easy, healthy things to throw in that will help me gain/maintain my weight? I'm 5'6" and 120 pounds but don't really get any exercise other than chasing my small children and going for walks. I feel like I look healthy at 125 pounds, but since I had kids, I just can't seem to keep the weight on.

[Anonymous]

Why are you eating SO so healthy? How about pizza and pasta? Rice dishes? A bagel sometmes?

[Anonymous]

You need more fat. Cheese on your lunch, olive oil on your salads, and some carbs - brown rice with melted butter? Veggies with cheese? and full fat meats.

[Anonymous]

Ha. I once had back-to-back conversations with one doctor about how to gain weight for one person, and a different doctor about how to help another person lose weight.

Advice from doctor #1 for gaining weight:
- Lots of protein and healthy fats, they are calorie-dense and will help pack on the pounds.
- Drink only water or whole milk. Drinking water simply hydrates you so that you can focus your nutritional needs on higher-calorie foods. Milk is for the fat and calcium ... low-fat milk and juice are not recommended.
- Lots of exercise, it'll make you hungrier so you'll eat more.

Advice from doctor #2 for losing weight:
- Lots of protein and healthy fats, they'll fill you up so you don't snack or eat as much overall
- Drink only water or whole milk. Juice is empty calories.
- Lots of exercise to boost your metabolism.

My takeaway? There is no formula for gaining or losing weight. For you, I'd consider adding some good fats to lunch and afternoon snack rather than just raw veggies and apples. Good luck!

[Anonymous]

Anonymous wrote:Ha. I once had back-to-back conversations with one doctor about how to gain weight for one person, and a different doctor about how to help another person lose weight.

Advice from doctor #1 for gaining weight:
- Lots of protein and healthy fats, they are calorie-dense and will help pack on the pounds.
- Drink only water or whole milk. Drinking water simply hydrates you so that you can focus your nutritional needs on higher-calorie foods. Milk is for the fat and calcium ... low-fat milk and juice are not recommended.
- Lots of exercise, it'll make you hungrier so you'll eat more.

Advice from doctor #2 for losing weight:
- Lots of protein and healthy fats, they'll fill you up so you don't snack or eat as much overall
- Drink only water or whole milk. Juice is empty calories.
- Lots of exercise to boost your metabolism.

My takeaway? There is no formula for gaining or losing weight. For you, I'd consider adding some good fats to lunch and afternoon snack rather than just raw veggies and apples. Good luck!

Doesn't whole milk sound like a heart attack in a glass? And animal proteins are huge contributors to cancer and heart disease.

[Anonymous]

Add sources of healthy fat when you can. Peanut butter in your oatmeal. Butter on your sandwich. Roasted veggies in oil instead of raw. Smoothie with avocado for snacks.

[Anonymous]

More healthy fats. Walnuts are great for this.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Ha. I once had back-to-back conversations with one doctor about how to gain weight for one person, and a different doctor about how to help another person lose weight.

Advice from doctor #1 for gaining weight:
- Lots of protein and healthy fats, they are calorie-dense and will help pack on the pounds.
- Drink only water or whole milk. Drinking water simply hydrates you so that you can focus your nutritional needs on higher-calorie foods. Milk is for the fat and calcium ... low-fat milk and juice are not recommended.
- Lots of exercise, it'll make you hungrier so you'll eat more.

Advice from doctor #2 for losing weight:
- Lots of protein and healthy fats, they'll fill you up so you don't snack or eat as much overall
- Drink only water or whole milk. Juice is empty calories.
- Lots of exercise to boost your metabolism.

My takeaway? There is no formula for gaining or losing weight. For you, I'd consider adding some good fats to lunch and afternoon snack rather than just raw veggies and apples. Good luck!

Doesn't whole milk sound like a heart attack in a glass? And animal proteins are huge contributors to cancer and heart disease.

No, not really. If you're referencing the China Study, it was very poorly done and impossible to draw any conclusions from it.

[Anonymous]

What worked for me were cooking in more olive oil, avocado as a snack, adding a spoonful of nut butter to things like oatmeal, and dipping veggies in full-fat salad dressing. Also things like dried fruit and macadamia nuts for snacks.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Ha. I once had back-to-back conversations with one doctor about how to gain weight for one person, and a different doctor about how to help another person lose weight.

Advice from doctor #1 for gaining weight:
- Lots of protein and healthy fats, they are calorie-dense and will help pack on the pounds.
- Drink only water or whole milk. Drinking water simply hydrates you so that you can focus your nutritional needs on higher-calorie foods. Milk is for the fat and calcium ... low-fat milk and juice are not recommended.
- Lots of exercise, it'll make you hungrier so you'll eat more.

Advice from doctor #2 for losing weight:
- Lots of protein and healthy fats, they'll fill you up so you don't snack or eat as much overall
- Drink only water or whole milk. Juice is empty calories.
- Lots of exercise to boost your metabolism.

My takeaway? There is no formula for gaining or losing weight. For you, I'd consider adding some good fats to lunch and afternoon snack rather than just raw veggies and apples. Good luck!

Doesn't whole milk sound like a heart attack in a glass? And animal proteins are huge contributors to cancer and heart disease.

No, it does not. It is a great way to add calories for those who have no issues with tolerating dairy. Drinking calories in general is a good strategy to gain weight. And definitely more fat. Nuts and dark chocolate are perfectly healthy and very calorie dense. Nut butters are another option.

[Anonymous]

I love adding nut butters to fruit for a snack and highly recommend a hazelnut spread. Delicious.

Up your bread intake. I love a slice of fresh bread with butter in the morning. I bake my own, or buy from a good bakery that I know is using good ingredients and no preservatives.

If you drink alcohol, beer is great for calories. Far better than wine or liquor if you are looking to gain or have trouble maintaining. I have trouble with the carbonation so don’t drink it often, but it’s a good healthy way to add calories if it works for you.

Think about how the French eat. Breads, including butter heavy pastries, fresh fruits and vegetables, fatty proteins like steak and fish, full fat cheeses. All while foods, minimal processing, but fatty and rich. Butter on everything (I love some green beans prepared haricot vert style, with butter and almonds).

[Anonymous]

Why do you look unhealthy at 120? Do you feel unhealthy or lack energy?

I ask because I am around your height and underweight according to BMI charts but I feel and look great. I eat similarly to you. I do exercise a lot and I also eat a big dinner with carbs and proteins and vegetables. I eat ice cream and chocolate. I eat a hefty “brunch”, protein and veg/fruit heavy. Sometimes I’ll eat a handful of nuts or a cookie if it’s around. I’m not trying to lose or gain. My body is naturally this way. Maybe you should try exercising so you have more appetite and you will look better because of muscle tone. And it’s good for heart health and mental health.

[Anonymous]

I had to gain 5 lbs recently and it wasn't hard. I ate greek yogurt with walnuts each evening as a snack and drank more wine. Took about a month.

[Anonymous]

My mother and son are both underweight and struggle to gain weight (if only I had that problem!). This is what they've been advised to do:

1. Avocado every day. They're full of fat.
2. Drizzle olive oil on everything.
3. Eat fatty fish like sardines (while avoiding the larger fish that accumulate heavy metals, such as tuna).
4. Full fat dairy. Sadly my mother and son don't like dairy. You could add straight up cream in your coffee!
5. My son has a lethal allergy to nuts, but they are also a great option to gain weight, as they pack a lot of calories.

6. Animal fat in moderation. When DS was a baby, he was in failure to thrive, and our pediatrician told us to add heavy whipping cream to his bottle! Volume for volume, it's the most caloric food there is. However as an adult, only consume animal fats in moderation. My mother got by for years by slathering BUTTER on everything , but she developed high cholesterol and switched to olive oil... luckily my son loves olive oil and drowns his pasta in it.

[Anonymous]

Anonymous wrote:My mother and son are both underweight and struggle to gain weight (if only I had that problem!). This is what they've been advised to do:

1. Avocado every day. They're full of fat.
2. Drizzle olive oil on everything.
3. Eat fatty fish like sardines (while avoiding the larger fish that accumulate heavy metals, such as tuna).
4. Full fat dairy. Sadly my mother and son don't like dairy. You could add straight up cream in your coffee!
5. My son has a lethal allergy to nuts, but they are also a great option to gain weight, as they pack a lot of calories.

6. Animal fat in moderation. When DS was a baby, he was in failure to thrive, and our pediatrician told us to add heavy whipping cream to his bottle! Volume for volume, it's the most caloric food there is. However as an adult, only consume animal fats in moderation. My mother got by for years by slathering BUTTER on everything , but she developed high cholesterol and switched to olive oil... luckily my son loves olive oil and drowns his pasta in it.

Meant they don't like milk and yogurt - perhaps they're lactose intolerant.