Written by Catherine Saxelby
on Tuesday, 16 October 2012.
Tagged: guides, healthy eating, special diets, tips, weight loss
Trying to gain weight? While most people in the Western world are battling the ‘bulge', there are some people that struggle to gain or maintain their weight. It's as hard for them to eat enough each and every day to really make a difference to their overall body weight as it is for those that need it, to shed excess weight. These people include:
If you are trying to add kilos or simply want to keep on those you have, here are some tips you may find helpful.
Remember, if you come from a family with a lean build or a slight body shape, your genetic predisposition will probably override whatever you eat or however much (or little) exercise you do.
As you age, a slim build can become an asset, rather than a liability, as it means you are less likely to suffer from heart disease, type 2 diabetes and gallstones - illnesses which affect people who are overweight.
The secret to eating for weight gain is to eat regularly and include foods that are kilojoule-dense and nutrient-dense, in other words those that will give you the most kilojoules/calories in the least volume. These foods generally include more fat than recommended for the general overweight population
If you are worried about cholesterol by increasing your fat intake, choose lean meat, poultry and fish and use fats that are either polyunsaturated or monounsaturated. Lean meats and fats such as these won't raise your blood cholesterol or increase your heart disease risk.
Many young males want to put on weight, especially around the upper torso (chest, shoulders and arms).
To achieve a bulkier look, you need to combine the above eat-more tips with a graduated weight-training program at a gym or with a trainer.
You may need to drop your level of aerobic exercise too, so that you're not burning off muscle as soon as you create it. This means less running or cycling and more weights for the upper body - ask your gym instructor or coach to plan a weight program for you to use in conjunction with the eat-more tips.
4 cups (1 litre) milk *
1 cup of skim milk powder
Whisk the skim milk powder into the milk. Store in the refrigerator as with regular milk. Use in drinks and sauces as usual. Makes 5 cups.
* Ideally the milk should be full-cream, but this recipe works with low-fat milk depending on your preferences and other dietary needs.
2 egg yolks
3-4 drops vanilla essence
2 tbsp caster sugar or honey
pinch of nutmeg (optional)
3 tablespoons skim milk powder (optional)
2 cups (500 mL) milk
Place egg yolks into a blender or food processor. Add vanilla essence, sugar or honey, nutmeg and milk. Blend for 30 seconds until frothy.
Store in the refrigerator and drink when required. Makes 2-3 serves. Discard any unused drink after 24 hours.
Note: You can use 1 yolk plus 1 whole egg if preferred.
A healthy high-fat nibble for between meals.
1 ½ cups (200 g) dried apricots
½ cup (100 g) raisins or sultanas
1 ½ cups (100 g) dried apple
1 cup (150 g) dates
½ cup (100 g) whole unpeeled almonds
½ cup (100 g) walnut halves
Place all ingredients in a large bowl. Mix to combine. Pack into 10 bags or plastic containers. Makes approx. 10 snack portions
Note: any type of nuts or dried fruit can be substituted in this recipe.
© 2024 Foodwatch Australia. All rights reserved
Author photo by Kate Williams
Website by Joomstore eCommerce