Weight gain

[MANUhm]

I have suffering from under weight and I have to increase my weight.... Can I try soaked dates.....and give me any valuable suggestions

[namaha]

If you are not sufferring from diabetes or any other metabolic syndrome , it is easy to gain weight.

Eat a Hyper calorie food. First you find out what is your BMR- Basal Metabolic Rate. It is the Kcal required per day to sustain your body assuming that you were asleep.

There are many website . You can google it out.

One such web site is;

manytools.org/handy/bmr-cal...

Now eat 15-20% more calories than your BMR.

Eat frequently a balanced diet consisting of complex carbs, protein and fat. Take banana milk shake twice a day. Yes dates you can take !

Take Rice, wheat, all kinds of fruits, full fat yogurt, milk , cheese , egg, Oats , fish, Almonds, cashews and the list is endless.

Aim to take 3 main meals a day with 3 times snacks a day, Until you reach your goal.

Please don't forget to do regular exercise especially resistance training and weight bearing exercises. I don't recommend any protein supplements. Get all your food from natural sources , wholesome as far as possible, least processed

[TheAwfulToad in reply to namaha]

This will simply make you fat, which is certainly easy enough, but it's not a sensible way to gain weight.

[TheAwfulToad]

Who says you have to increase your weight?

Are you male or female? Are you of naturally slim build? What is your bodyfat ratio?

There is really only one healthy way to add bodyweight, and that's to add muscle. This is difficult. Your body does not want to carry more muscle than it needs. The implication is that you need to commit to regular exercise - eg., weight-training or martial arts - and stick with it for life. Your appetite will increase to match your activity level. Focus on natural foods - vegetables, meat, eggs, dairy - and avoid starchy or sugary things. If you are male and under 30, you'll find that muscle growth happens reasonably fast.

[andyswarbs in reply to TheAwfulToad]

Tad says a lot of good things here. Exercise builds muscle which builds weight. There's research that indicates women have poor bones in part because men open doors, lift suitcases, etc etc.

Use it or lose it.

[Zest]

Hi MANUhm

Welcome to the Healthy eating forum. It would be advisable to discuss this with your GP or healthcare provider in the first instance.

There is an article here which you might find helpful too, which is entitled "Healthy Ways to Gain Weight if You're Underweight":

familydoctor.org/healthy-wa...

Zest

[andyswarbs]

To increase weight increase your calories. Dates, or indeed any dried fruit has a lot of calories. The main time calorie rule is broken is when your body enters ketosis, which I would only recommend under strict medical supervision.

[amykp]

It is NOT easy to gain weight, not any easier than it is to lose weight. I know it sounds amazing but it is true.

The last thing you should do is stuff yourself with sugary foods like dates. You can exercise and build muscle--that will help some. Eat more frequently--many small meals is better than a few big meals. And try drinking your calories, like, smoothies with fruit or nut butters or coconut milk.

[pauluk60]

i can gain weight by looking at food never mind eating it so your question seems hard to me i would first say why do you want to loose weight surely check things out with doc first and if right come to my table big portion of everything will do it but i would advise against it manu unless told to but i dont think its that easy if your not that body wise

[Cooper27 Administrator]

I think an easy way to increase your calories would be to increase the amount of oils you use. If you're frying foods, add more coconut oil/olive oil. Add olive oil to salads.

You can do some simple things too, such as adding an extra potato to your plate, or cooking an extra 10g of pasta - if they're possible.

I agree with building muscle, but you will need some extra calories, and particularly some extra protein, to help with that.

[namaha]

Many of us have given you a lot of advice . There are many common points which you can compile and follow.

But please remember we have all given you all theoretical inputs which perhaps could help you!

I don't think any of us with thin built low BMI have given inputs based upon our own practical experience of gaining weight. Yes, I am thin built with Low BMI T2 trying to put on weight for the last 10 years. I have been studying nutrition for the last 10 years. It is a big challenge for me, since I am able to control my Blood Glucose with LCHF diet. But not able to gain a few kilos. Finally, I reconciled with my weight as long as I keep my blood glucose under control under LCHF diet.

As somebody put it rightly, it is easy to lose weight , but extremely difficult to gain weight especially if one is a diabete or any other metabolic disorder !

As advised by many of us, You may like to get yourself screened / undergo a whole body medical check up including all blood tests, urine , stool, ECG, TMT, X-ray chest, and other tests recommended by your physician to rule out any metabolic disorder or harmonal issue.

If all your tests are normal, then perhaps you can follow the tips given by the members. However, if there is some issue in lab reports , medical treatment to correct the root cause should be your top most priority .