“Secrets” of Gaining

In order to gain weight, you must consume more calories than you burn. Technically, this involves consuming an additional 500 calories per day to gain one pound per week. Some individuals have difficulty gaining weight on this amount and need to eat more, somewhere between 2,500 and 3000 calories per day. To take in extra calories, you can consume:

• extra snacks (such as peanut or almond butter with an apple at bed time)

• larger-than-normal portions at meal-time

• higher-calorie foods.

Many people trying to gain weight, particularly muscle mass, assume eating very large amounts of protein is the best way. Although you may need a little extra protein to build muscle, balancing all nutrients is key. Excess protein, as with any calorie containing nutrient, can turn into fat. Additionally, excess protein intake can put strain on the kidneys, which can be especially problematic for those with pre-existing kidney problems. For these reasons, it is usually not necessary to invest in powders, pills, and special protein supplements. Besides protein is readily available in a balanced diet.

Foods to Avoid for Weight Gain

Fat is the most concentrated form of calories. However, don’t let this information obscure your judgment about wise food choices and allow yourself to eat foods dangerous to your health. Damaged fats (e.g., heated vegetable oils) and hydrogenated fats (found in margarines and shortenings) have been linked to a number of degenerative diseases. Hydrogenated fats (which contain trans-fats) and interesterified fats are man-made and are found in many processed and fried foods. Though these fats increase shelf life, add flavor, and provide texture, they are detrimental to health. As you can see, these are not the types of fat to eat more of to promote weight gain. Instead, healthy fats, such as those found in wild fish, grass-fed beef, nuts and seeds, eggs, pasture-raised dairy, and avocados, which promote optimal body function, are the best to consume to promote weight gain.

Healthy Weight Gain

The most effective and healthiest way to gain weight is through increasing the total amount of whole foods consumed. This involves choosing and eating foods in their natural, whole form, or eating foods as close to how they occur in nature as possible. This means limiting over-processed foods, which are often found in bags, boxes, or cans. Build your diet around (preferably organic) fruits and vegetables, nuts and seeds, unrefined oils, pastured eggs, grass-fed meats, and full fat fermented dairy products. Whole grains and legumes may also be an option if they are well tolerated and you are in reasonably good health. (See the Customer Literature File Grains—Problems with for more info.) Here are some recommendations to increase nutrient density in your diet.

• In cooking soups, use milk or broth instead of water whenever possible.

• Top baked sweet potatoes and potatoes with coconut oil.

• Add organic heavy cream or full-fat coconut milk to coffee and tea.

• Add sunflower seeds, pumpkin seeds or almonds to yogurt, vegetables, cottage cheese, and hot cereals. (¼ cup of nuts or seeds adds about 220 calories)

• Snack on nuts and seeds – preferably organic.

• Use avocados and olives generously.

• Generously use monounsaturated oils such as olive oil on salads and healthy unrefined fats like coconut oil and butter for sautéing vegetables.

• Use peanut or almond butter generously in smoothies or on fruit, whole grain toast, and crackers.

• Use eggs often – preferably organic and pastured.

• Increase overall protein in the diet by consuming clean grass-fed meats, pastured eggs, full fat yogurt, cottage cheese, poultry, and wild fish.

• Consume a fruit smoothie daily.

References Available Upon Request