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Q&A with Australian Health Practitioners
what kind of diet can help me increase my weight?
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what kind of diet can help what kind of diet can help me for increasing my weight? -
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Chris Fonda
Dietitian, Nutritionist, Sports Dietitian
As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile
A nourishing diet can help you to put on weight. It really depends on what weight you want to put on? Muscle mass? If so here are my tips.
Tip 1 - Increase energy intake
In order to gain muscle effectively, a positive energy balance needs to be achieved. This means that what you put into your body must exceed its BMR and physical activity level. Any excess energy available can then be used for muscle growth.
Tip 2 – Increase your meal/snack frequency
This will help you to increase your energy intake without having to bulk up your main meals. By increasing your frequency of meals to 5-6 per day you will achieve a steady flow of nutrients and fuel to keep up your energy levels.
Tip 3 – Make sure you’re getting high quality protein
You need to be getting in all the essential amino acids. These amino acids are found in most animal products such as lean meats, dairy and eggs. You need to include high quality protein in each meal, every day.
Tip 4 – Nutrient timing
Pre- and post-workout nutrition is crucial for muscle growth and recovery. Pre-workout snacks should consist of moderate to high GI carbohydrates + protein to give you the fuel to get through the session. Post-workout snack needs to contain both carbohydrates and protein to aid in recovery and muscle growth (20-30 g carbohydrates & 10-20 g protein (e.g. tub of yoghurt + fruit; bowl of cereal + milk; sandwich with lean meat & salad).
Tip 5 – Be consistent
Try not to skip or miss your meals or snacks as this will reduce your energy intake which will result in a decline in muscle mass and growth
For more accurate and specific details on how much carbohydrate, protein and fat is needed seek the expert advice from an Accredited Sports Dietitian or an Accredited Practising Dietitian (APD). You can find either by going to www.daa.asn.au and www.sportsdietitians.com.au
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Tracey Eppel
Dietitian
Specializing in weight reduction, diabetes and cholesterol management, high blood pressure, GIT disorders - including IBS, coeliac disease, food intolerance and food chemical sensitivity, childhood … View Profile
A high protein, high energy diet can help you increase weight.
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Clare Wolski
Dietitian, Nutritionist
I'm Clare and I'm a passionate Accredited Practicing Dietitian (APD). I love empowering people with good nutrition information so they can make the best decisions … View Profile
Really awesome answer Chris!
When I work with clients looking to increase thier weight we usually try to address the 3 main ways to get more energy in:
Increase meal size
This is pretty straight forward and usually my first point of call. Have a bit more of what you already enjoy. It's great to maintain whole foods (fruits, vegetables, nuts, seeds, legumes) to ensure your still getting enough fibre, vitamins and minerals.
But increasing meal size is not always feasible - particularly if its going to make you feel sick.
Increase meal frequncey
Eating often increases the opportunity for your body to get energy in. This could mean planning to eat every 2-3 hours. Havign something like a 180g tin of tuna, kidney beans and corn is a great small meal to have between bigger meals at like breakfast and lunch.
Increase meal density.
This refers to getting the most evergy 'bang' for your food volume 'buck'. Picking foods that are rich in macro nutriets (Carbs, protiens and fats) and lower in water and fibre. Fat in particular is the most energy dense nutrient and is often used to help people gain weight.
You can either pick high energy whole foods like meats, fish, eggs, nuts and dairy products or you could fortify food with energy dense products.
Once example of fortifying food is making mashed potato and adding cream/butter/ skim milk powder. Your eating the same volume but it has a higher energy content.
I wouldn't recommend this strategy as a first point of call for healthy weight gain as the focus becomes less about whole, good quality foods and becomes more about kJ density.
For individual advice on the healthiest way to gain weight it's best to contact and Accredited Practising Dietitian.
All the best!
Clare Wolski @ The Healthy Eating Hub
http://healthyeatinghub.com.au/
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Chris Fonda
Dietitian, Nutritionist, Sports Dietitian
As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile
Thanks Claire :)
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