Effective Strategies to Gain Weight: Nutritional Tips and Supplements

How to gain weight?

Hello, nutritionist.
I have maintained a weight between 40 to 42 kg for a long time, and I have never paid attention to whether it was winter or summer when measuring.
In May, a friend mentioned that I looked thinner, and when I weighed myself at home, I found I was 39.5 kg.
Later, I wondered if the weight in the 40s included my clothing.
I want to ask, I don't eat much and I don't like snacks; I just eat whatever is available.
Due to my work, it is quite challenging to maintain a balanced diet.
If I want to gain weight, can I use nutritional supplements like Ensure to increase my nutrition?

Er Mao, 50~59 year old female. Ask Date: 2018/06/16

Dr. Cai Xiuwen reply Nutrition

Weight gain is influenced by the balance of caloric intake.
Therefore, if you want to increase your weight, you need to increase your caloric intake, which can be achieved by increasing portion sizes at meals or adding more meals throughout the day.
Achieving a balanced diet is not that difficult; it simply requires changing eating habits and increasing the variety of foods consumed to obtain more nutrients.
For example, you can enhance a bowl of braised pork rice by adding side dishes or pairing it with vegetable soup.
Nutritional supplements like Ensure provide a balanced formula and are also a way to increase caloric intake.
Additionally, incorporating more fruits, soy milk, fresh milk, and nuts can similarly boost caloric intake while allowing you to enjoy a variety of delicious foods and obtain many natural nutrients.
This information is provided by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Ministry of Health and Welfare.
Wishing you peace and good health.

Reply Date: 2018/06/16

More Info

Gaining weight in a healthy manner can be just as challenging as losing weight, especially for individuals who have a naturally low appetite or a fast metabolism. It’s crucial to approach weight gain with a focus on nutritional balance, rather than simply increasing caloric intake through unhealthy foods. Here are some effective strategies and nutritional tips to help you gain weight in a healthy way.

1. Increase Caloric Intake Gradually
To gain weight, you need to consume more calories than your body burns. Start by adding an additional 300-500 calories per day to your current intake. This can be done by increasing portion sizes or adding extra snacks between meals. Focus on nutrient-dense foods that provide more calories without excessive volume.

2. Choose Nutrient-Dense Foods
Opt for foods that are high in calories but also rich in nutrients. Some excellent choices include:
- Nuts and Nut Butters: Almonds, walnuts, and peanut butter are calorie-dense and provide healthy fats.

- Dairy Products: Full-fat milk, yogurt, and cheese can significantly increase your caloric intake.

- Whole Grains: Foods like quinoa, brown rice, and whole-grain bread are not only filling but also provide essential nutrients.

- Healthy Oils: Incorporate olive oil, avocado oil, or coconut oil into your meals for added calories.

- Protein Sources: Eggs, lean meats, fish, and legumes are essential for muscle gain and overall health.

3. Frequent Meals and Snacks
Instead of three large meals, aim for five to six smaller meals throughout the day. This can help you consume more calories without feeling overly full. Include snacks such as trail mix, protein bars, or smoothies that are easy to prepare and carry.

4. Incorporate Smoothies and Shakes
Drinking your calories can be an effective way to increase intake without feeling too full. Consider making smoothies with ingredients like bananas, spinach, protein powder, nut butter, and full-fat yogurt. These can be both nutritious and calorie-rich.

5. Strength Training
While your primary goal may be to gain weight, incorporating strength training into your routine can help ensure that the weight you gain is muscle rather than fat. Aim for at least two to three sessions per week focusing on major muscle groups. This will not only help you gain weight but also improve your overall body composition.

6. Consider Nutritional Supplements
If you find it challenging to meet your caloric needs through food alone, nutritional supplements like Ensure or Boost can be beneficial. These products are designed to provide a balanced mix of carbohydrates, proteins, and fats, along with vitamins and minerals. They can be particularly useful if you have a busy schedule or find it difficult to prepare meals.

7. Monitor Your Progress
Keep track of your weight and dietary intake to ensure you are making progress. Adjust your caloric intake as needed based on your weight gain goals. Aim for a gradual increase of about 0.5 to 1 pound per week, which is considered a healthy rate of weight gain.

8. Stay Hydrated
While it’s important to increase caloric intake, don’t forget about hydration. Drinking enough fluids is essential for overall health, but try to avoid filling up on water before meals to ensure you have enough appetite to eat.

9. Consult a Healthcare Professional
If you continue to struggle with weight gain despite trying these strategies, consider consulting a healthcare professional or a registered dietitian. They can provide personalized advice and help identify any underlying issues that may be affecting your appetite or metabolism.

In summary, gaining weight healthily involves a combination of increasing caloric intake through nutrient-dense foods, incorporating strength training, and possibly using nutritional supplements. By following these strategies, you can work towards achieving your weight gain goals while maintaining a balanced and nutritious diet.

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