Want to Gain Weight?

Want to gain weight?

Yes, you read it right. In a world obsessed with losing weight and staying skinny, there are also people who want to pile on a couple of pounds. Here's the healthy way to put on weight, says Zeenia F Baria.

Trying your best to put on weight but finding it tough? You aren't alone. Nutritionist Pooja Makhija says, "All foods consumed for weight gain must be calorie or nutrient dense. Most people who are trying to gain weight have small appetites, thus all the food they ingest must be calorie dense such that the total calorific value of the day increases, leading to weight gain. What they should avoid is piling on too many calories through foods that are high in saturated fats, as these are the bad fats that plague the arteries and lead to coronary heart disease. The most recommended way to gain weight would be through muscle gain. This requires a diet high in proteins with an exercise regime conditioned towards weight and functional training."

Simple tips to whet appetite

- Start eating often. This is best way for the body burn easily and again ask for more.

- Don't drink liquid with solids (like water or chaas with meals). Have a 45 to 60 minute break in-between.

- Eat within the first hour of rising. This stimulates your body to jumpstart its metabolism and thus increase appetite.

- Do a cardio activity for 20 to 30 minutes, three to four times a week.

- Choose nutritious foods such as whole-grain chapattis or breads, cereals, pastas, dense fruits, vegetables, lean proteins, nuts, seeds and low-fat dairy products.

- Consume thick soups, cheese filled dishes, boiled eggs, bananas, thick milk shakes or smoothies with low-fat milk. Have healthy treats that provide nutrients like bran muffins, curd, lassi, yogurt, fruit pies and granola bars.

Health consultant Dr Parul R Sheth says one should include healthy high-calorie foods such as nuts, dried fruits and protein-rich foods in their diet. "Don't fill yourself with soda, coffee or tea. Exercise can stimulate your appetite. So exercise, especially strength training, can help you gain weight by building up your muscles. Avoid eating junk foods and foods that contain trans fat — pastries, cakes, cookies, margarine, processed foods and packaged snacks are a big no-no, " says Dr Sheth.

Gaining weight after an illness

Once health is gained back and the round of medication for the illness stops, the appetite usually comes back to normal slowly and steadily. "If too many antibiotics were taken during the illness, it is recommended that a round of pro-biotics be taken to replace the healthy flora back into the gut. This flora is important as they aid digestion and prevent after-effects like gas, nausea and lack of appetite, which is usually seen after an illness, " says Pooja.

Add certain foods to your regular diet to gain weight.

- Replace your tea and coffee with two glasses of milk each day.

- Eat bananas or drink banana milk shake. Drinking fruit juices containing glucose can increase your calorie intake. Increase your proportion of starchy foods such as potato, sweet potato, corn etc. Have meat, legumes, dried fruits, rice, eggs, etc. for weight gain.

Munira Kawadwala, training and nutrition expert says, "One should avoid endurance workouts. Instead, one needs to concentrate more on strength training so that there is enough micro trauma caused to the muscles, which then if supported by the right diet, will help recover and build muscles. Increase in muscle size will help increase weight with definition. Cardio training like running, swimming or cycling should be done less often, with higher intensity and short duration. This will help condition the heart and at the same time not lead to weight loss. Emphasise on weight training, with enough rest and nourishment, to ensure good recovery and growth of the muscle."

Does she recommend supplements? "The word supplement itself suggests in addition to something, which means based on your requirements if your diet isn't able to compensate, then you need to support it with supplements. As long as you can cover all nutrient requirements through your diet, there is no need to take supplements."