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Thursday, February 9, 2012
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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Thursday, February 9, 2012
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Diet and Nutrition |
Weight increase01/27/2010 |
My age is 29 years wiht hight of 5`-7". I try my best to gain weight but invain. Moreover, my face look not attractive. Please help me in this case also recommend my what type of food i use daily.
Weight gain, like weight loss, is a slow and gradual process. So my first suggestion is to be patient.Here are some other things to consider:
- Eating more food alone will only cause fat weight gain. In order to gain a healthy balance of lean tissue (muscle) with some fat, it is important to also increase your physical activity. Adding an additional 700-1000 calories per day will help you achieve your weight goal. (Note: It takes an excess of 2000-2500 calories to gain a pound of lean tissue and about 3500 calories to gain one pound of fat.)
- As you increase your intake, realize that the feeling of fullness you experience is normal. Over time, this feeling will decrease.
- Eat frequently throughout the day. Three meals and three snacks are helpful. Spreading out those calories will help make increasing your intake more manageable (and comfortable).
- Add calorie dense foods to your diet. These foods are high in unsaturated fats and will boost your calorie intake. Examples: peanut butter, humus, nuts, olive & canola oils, soy cheeses.
- Eat the highest calorie foods first. This allows you to obtain the most calories before you feel full.
- Drinking high calorie beverages between meals can be a quick, easy way to boost your intake. Choose a milkshake, fruit juice, or tofu/fruit/yogurt blended drink (more nutritious than soft drinks).
- Make time to eat properly and to exercise regularly. Choose foods from all the food groups (see MyPyramid.gov for more information).
When in doubt, call a local dietitian for more individualized assistance. I hope that this helps! Good luck.
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Jane Korsberg, MS, RD, LD Senior Instructor of Nutrition Department of Nutrition School of Medicine Case Western Reserve University |
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