When we talk about our health, most people talk about losing weight. Sometimes, you might need to gain weight. Although it might sound counterintuitive, there are many situations where your doctor may ask you to gain weight.
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There is more to the “why” than the “how”. When trying to lose weight, it is important to not only use healthy methods but also to avoid adding high-sugar or high-fat foods to your diet. Although this will increase your weight, it is not the best approach for your health.
We spoke to Devon Peart, MHSc and RD about the reasons your doctor may ask you to gain weight. Also, we discussed safe ways to do so — for both children and adults.
Your doctor may ask you to gain weight
There are many reasons your doctor may advise you to gain weight, regardless of whether you’re an adult (or a child/adolescent).
A healthy weight is below
Peart states that doctors will search for indicators of healthy body weight. If they find evidence to support their conclusion, they may recommend you gain weight. She says that while the body mass index (BMI), may not have all of its benefits, it can be used by doctors to help determine if someone is at an unhealthy weight. “It is important to ensure that your body has enough vitamins, minerals, and energy (calories), in order for it to function properly.
Fighting illness
Dr. Rome also suggests that you may be suffering from an acute or chronic disease. This could happen for an adult or a child. She says it could be something as inflammatory bowel disease, where the patient has lost significant weight. It could also be cancer patients who need to gain strength before starting treatment.
This can be necessary even after major surgery. Peart notes that after such an operation, a person may not be able to maintain a normal eating pattern and will need to gain it back.
She also mentions that it is possible for different treatments to affect your appetite and even the taste of food. “Medications can make food taste metallic, so don’t eat it as often because it doesn’t taste very good.”
Restrictive/preventant food intake disorder
According to Dr. Rome, food-restrictive disorders such as anorexia are one reason someone may need to gain weight. However, there is another disorder, avoidant/restrictive foods intake disorder (ARFID), that might be a reason children might need to gain weight.
She continues, “These children can be in several different groups.”
These are the following groups:
* Children with limited food intake are either picky eaters, or simply not interested in food.
* Children who view food as dangerous or scary. Dr. Rome suggests that children might avoid certain foods if they get sick or choke on a particular food.
* Children with other conditions, such as chronic abdominal pain, loss of sense of taste and smell from COVID-19, or loss in appetite due to other diseases, such as infectious mononucleosis.
She adds that “we’re learning more about how we can help the children with ARFID,”
How to safely gain weight
It is important that you gain weight in a healthy and nutritious manner. This will ensure your long-term health. This is not as hard as you might think.
Healthy fats for children
Your body requires carbs, proteins, and fats to fuel itself, especially for children. It’s crucial to find the right balance. Dr. Rome says the problem is how fat is often treated. She says, “A parent might be advised to reduce fat intake for their child’s diet, but that is not possible.” “From the earliest years of adolescence to age 26, their daily fat intake should be between 50 and 90 grams per day.”
Avocados and hummus are excellent sources of this fat, which can help children gain weight safely. Guacamole can be made with avocados. This will make it more appealing to kids. Dr. Rome suggests that it is okay to indulge in ice cream occasionally — but only in moderation.
Choose calorie-dense foods
The same applies to adults. Peart suggests that you focus on finding the right balance between eating more calorie-dense food and still retaining some nutritional value. It’s more than calories. She says that while you might believe eating lots of candy will increase calories, it would not be healthy. “Nor should you eat a lot of high-calorie food like popcorn.
She recommends that the avocado be your go-to snack. She points out that avocado is healthy for your heart and contains healthy fats. You might also consider these other suggestions:
* Cheese.
* Nuts.
* Nut butter (peanut and almond butter).
* Dried fruits.
She notes that these foods add more calories to your meals and snacks. Even if you are eating a salad, avocado and dried fruits can be added to increase the nutritional value and healthiness of your meal.
Protein shakes
Both Dr. Rome and Peart recommend a variety of supplemental shakes for children and adults. Dr. Rome suggests that children avoid powders and instead use pre-mixed shakes available on the market. They pack a lot more calories in a small container than a juice box. It’s easy for parents to prepare the night ahead and then give it to their child the next morning for breakfast.
Peart recommends protein shakes and smoothies for those with smaller appetites. She says that drinking is more appealing (or easier) for some people than eating solid food. You can also add honey, fruit, and even dry oatmeal.
Eat regularly throughout the day
Peart states that one of the biggest problems for adults looking to gain weight is their inability to eat large meals. She suggests eating smaller meals and snacking more frequently throughout the day. This can be helpful if you don’t have the appetite for a traditional three-meal meal or have other restrictions.
This can help you gain weight without having to eat at night.
Avoid drinks right before dinner
If you are having trouble feeling full, it is a good idea to avoid drinking large quantities of liquids before eating. Peart says that if you drink something before you eat, regardless of its content, it fills your stomach so you feel fuller when you eat. Instead, drink between meals, not right before.
How fast should you gain weight while remaining safe?
Everybody is unique and every person reacts to food differently. It is important to have a registered dietitian or a doctor supervise any attempt at weight gain. Any weight-related process must be done safely, properly and healthfully.
For kids
Dr. Rome says that for most outpatient children, it’s a goal to gain between one and two pounds per week. She adds that it can vary depending on the condition of your child. She suggests that you work with your pediatrician and a dietitian who is skilled in weight gain, not just weight loss, as well as an adolescent medicine physician. They can make this easier.
For adults
Peart suggests that most adults can gain about one pound per week by eating 500 more calories each day. There is a catch. Some adults gain weight faster than others due to a variety reasons. She emphasizes that a dietician can tailor a plan to suit your needs. They can help you gain weight in a healthy manner by working with your preferences, likes, and appetite.
