Dietitian, Nutritionist, Sports Dietitian
To put on weight you need a high protein, high energy diet. Contrary to popuar belief it is more difficult to put on weight than it is to lose it. Some of my tips include:
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to your account or now (it's free).Dietitian
in a nutshell, consider pulling in more carbohydrates. although adequate protein is important, its the extra carbs that will give you a good chance at gaining. fruit juice is a great way to pump carbs. be patient. consider seeing us (dietitians) for more structure.. MS
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to your account or now (it's free).Dietitian
Consider increasing carbs and proteins as mentioned by fellow dietitians
also consider increasing intake of healthy fats. Make a conscious effort to include the following:
1. Avocado
2. 20 nuts
3. Add 2tbs olive oil to your meals/salads at both lunch and dinner if possible
4. Add 2-3tbs dried fruit and seed mixes to your cereals/oats
5. Fry chicken schnitzel, minute steaks, fish in rice bran oil rather than baking or grilling
6. Have sweet potato fries. Consider cooking them in rice bran oil too
7. When making your protein shakes make them on milk instead of water
8. Calogen is a healthy fat supplement that can be added to most foods/beverages ask your local pharmacist to order you a bottle
hope this helps
good luck!!
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to your account or now (it's free).Physiotherapist
You are quite right to be concerned about your low weight - as a relatively young woman with responsibility for two children you have a lot to contend with. The risk of developing Osteoporosis is not something you need on top of everything else.
While there are many ways to increase your weight, as indicated by these recommendations, perhaps you are burning off those extra calories you are consuming by nature of your busy life.
Because muscle is heavier than fat, a customise exercise programme to build muscle may be a more effective way to increase your weight.
Physiotherapists and other health professionals can advise you how to avoid injury as you develop a regime that fits in with your other responsibilities.
In more general terms it's possible to put on 7kg by eating ice-cream every day. I did resemble the Michelin Man when I inadvertently discovered this after an extended visit to America!!!
Taking regular exercise which is appropriate to your age and health (or any other factors best discussed with your GP or specialist) is a healthy addition to the nutritional recommendations provided to sustainably increase your weight.
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You may also find this article of interest which explores the reasons why weight gain may be an issue...
https://chriskresser.com/how-to-gain-weight-on-a-paleo-diet/
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Hi Kirsty, I am not sure why you posted this as the question did not specifically address a paleo diet.
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to your account or now (it's free).Exercise Physiologist
In the article it addresses some of the reasons as to why some may find it difficult to gain weight, which if applicable always better to address the cause as opposed to sytomology.
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