Although we are flooded with weight loss tips from every sector of the media, there are people who want to gain weight for health and training reasons. If you are among this battling minority, there is a healthy way to do it:
Winning at weight gain – like any healthy lifestyle – comes down to pairing a balanced eating pattern with regular physical activity. Purposely building up extra body fat is not a healthy option – you should rather aim for increasing muscle mass. Use food first, rather that resorting to weight gain products – these protein powders do not possess any magic to increase muscle mass and are usually expensive.
When building muscle, eating extra protein is not a priority, since most people easily meet their protein requirements through their daily food intake. Instead, be sure to eat enough energy-providing foods such as bread, cereal and fruits to cover your energy needs. The key to gaining weight is shifting the body weight equation so that you take in more calories than you burn. To gain weight you need to eat more food. Adequate energy from carbohydrates and moderate amounts of fat allow your body to use the protein you eat to build muscle. Remember, it is exercise, not excess protein, which builds muscle.
Make meals a priority in your life
It is advised that you eat regularly, even when you are not hungry. Ensure that you have readily available foods that you enjoy, and eat at regular times throughout the day.
Emphasise healthy eating
Remember that a healthy diet consists of 50% of the total energy intake coming from carbohydrates, 20% from proteins and 30% from fats. Make use of the Food Guide Pyramid by choosing calorie-dense foods from each of the five food groups. Aim for the higher end of the recommended number of servings, from each group in the pyramid.
Smart snacking plays an important role
In addition to larger meals, snacks are usually necessary to adequately increase your energy intake. By spreading out your food intake during the day, you will be more likely to enjoy your meals and snacks without feeling over-full. Choose snacks that add calories, vitamins and minerals. Some examples include dried fruit, muesli, health bars and low-fat fruit yoghurt. Often a meal supplement (e.g. Ensure) taken with meals or between meals is effective because it is easy to prepare and consume.
Make the most of meal times
During meals, eat bigger portions of foods that contain large amounts of carbohydrates and calories. Don’t be shy about taking seconds, since fuelling your muscles requires extra energy.
Watch your fat intake
Although high fat foods do have more calories, they should be eaten sparingly. When looking for calorie-dense foods, rich desserts and fried foods quickly come to mind. However, emphasis should be on foods that pack other nutrients, besides fats, such as carbohydrate, protein, vitamins and minerals. Use plant-based fats in moderation, while limiting saturated and animal fats. A slice of bread with margarine can be added to meals, but don’t overdo it with the extras like gravy and mayonnaise.
Use liquids to help increase calories
Drink fluids high in energy to quench your thirst instead of tea, coffee or cool drink. Fruit juice, milk and sports drinks contain both calories and nutrients.
Maximise each mouthful
Incorporating extra calories into everyday meals can make eating a creative, flavourful experience. Try some of these combinations:
Use low-fat milk in place of water in hot cereals, soups and sauces
Make yourself a fruit shake by blending a variety of fruits with low-fat milk
Sliced bananas and custard
Add low-fat milk to mashed potatoes
Add avocado, low-fat cheese and low-fat salad dressings to salads
Don’t expect to gain more than 0.5 to 1.0kg per week. This is a healthy weight gain rate. Your ability to gain muscle mass depends on your genetics, so be patient!