Now for some who are writing about this, gaining weight can be just as hard sometimes harder then losing it the healthy way is a strategy and all. There is a lot of information about weight loss, it has given less attention on healthy gain. It contains useful advice on healthy weight gain from leading doctors and nutrition experts.
Perceptment of Weight Gain in a Healthy Way
It is essential to understand what a healthy manner of weight gain entails before jumping into the tips. Renowned Integrative Medicine expert Dr. Andrew Weil points out that healthy weight gain should be about building muscle and not just being fatter than fit. A balanced body composition in the sense of a healthy and functional nutrition approach.
1. Looking for more advice and information?
It is mandatory — compulsory even — to consult with a healthcare provider, prior initiating any weight gain plan. According to Dr. Mark Hyman, a leading practitioner of functional medicine you need a complete medical evaluation and exclusion of other causes like thyroid abnormalities (hyperthyroidism), diabetes or Intestinal problems that can hinder the gain in weight.
2. The simplest way to increase calorie intake is through nutrient dense whole or real foods.
Pediatric endocrinologist Dr. Robert Lustig says that we should be looking at nutrient density as a way to ‘eat more food without increasing caloric intake’ (source). He cautions against turning into junk food or sugary snacks —a road that can easily lead to bad fat gain. Instead, he suggests adding:
Quinoa, brown rice and oats to consider as an alternative.
Good fats: avocados, nuts and seeds, olive оп.
Foods rich in proteins like lean meats, legumes, dairy and eggs.
3. Frequent, Balanced Meals
To keep energy coming it, Dr. David Katz recommends frequent small meals throughout the day. He goes on to say that meals must be balanced which should include protein, fats and carbs.
A Small Sample Meal Plan:
Breakfast = Oats with nuts seeds banana
Mid-Morning Snack: Greek Yoghurt with honey and berries
Grilled Chicken Sandwich with avocado on whole-grain bread and sweet potato.
PM Snack: Smoothie with protein, almond butter whipped up during morning workout.
Salmon with quinoa and roasted vegetables.
Evening- Cottage Cheese, Sliced peaches and a handful of almonds.
4. Exercising & Strength Training
The answer is to exercise more, and not just cardio either, for the 5:2 diet’s own Dr Michael Mosley – he preaches a cult of strength. Muscle building play a vital role in weight gain and improves overall healthy. Doing resistance training like lifting weights, bodyweight exercises and resistance band workouts can aid in the building of muscles.
For cardiovascular health, Dr. Mosley also recommends including a bit of aerobic exercise with the strength training. However, he advises keeping the cardio to a minimum as this is burning too many calories and wont allow you to gain weight.
5. Supplementation : Be Cautious.
Neuroscientist and professor of neurobiology, Dr. Andrew Huberman suggests — although protein powders indeed help you gain weight (by building muscle) so do creatine & amino acids but again with caution… This is why it should definatley selective supplement choices high-quality ones and you do not want to use any support before speaking with a healthcare provider.
6. Monitor Your Progress
Frank Lipman, a leader in the field of integrative and functional medicine, advises patients to keep some sort of food journal or use smartphone calorie apps such as MyPlate. Whether you eat extremely well or exercise perfectly, keeping tabs on your progress can ensure that changes are made when needed.
7. Stay Hydrated
Biomedical scientist Dr. Rhonda Patrick, in her work on micronutrients, has put a lot of emphasis to staying hydrated. Being vital for our life, water helps in the digestion and absorption of nutrients. She also recommends incorporating electrolytes into your water, particularly when you’re doing lots of physical activity.
8. Focus on Mental Health
Dr. Gabor Maté, a leading authority in the field of trauma and addiction research has emphasised this link between mental illness and physical health/ Instead, Dr. Owens recommends taking care of any stressors or emotional issues that could be affecting either your appetite or the ability to put on a happy poundagesque packer. Anything that helps with our psychological health, such as mindfulness/meditation or therapy, will in turn help change weight from gain to loss.
