Healthy Strategies for Gaining Weight After Illness
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Chapter 1: Understanding Weight Gain
In a world where weight loss dominates the conversation, those of us seeking to gain weight often feel overlooked.
During challenging health periods or stressful times, individuals may experience significant weight loss, leading to an unhealthy state. Some may be naturally lean due to genetics or a fast metabolism, which can also result in being underweight. However, being underweight can pose serious health risks, including a weakened immune system, fertility issues, osteoporosis, increased chances of bone fractures, and muscle atrophy.
I've been slim for most of my life, but during a particularly challenging phase of my chronic illness, I lost 20% of my body weight over several months. It was a frightening experience, and despite multiple consultations, my doctors never pinpointed the cause of my dramatic weight loss. Once I stabilized, I embarked on a journey to regain my lost weight. This process was challenging, yet I adopted several healthy habits to gradually return to my optimal weight, starting with ensuring no underlying health issues, boosting caloric intake, and incorporating strength-building exercises to rebuild muscle mass.
Section 1.1: Consult a Healthcare Professional
If you've experienced sudden weight loss without any changes to your diet or exercise, the first step is to consult your doctor. Several health conditions, such as hyperthyroidism, celiac disease, diabetes, or parasitic infections, can lead to unexplained weight loss. It's crucial to address any potential medical issues that could be hindering your weight gain.
Subsection 1.1.1: Focus on Nutrient-Dense Foods
To increase caloric intake, prioritize energy-dense and nutrient-rich foods. It may be tempting to indulge in processed high-fat and sugary snacks like chips, pizza, and cakes, but these options lack the essential nutrients needed for healthy weight gain.
Research indicates that ultra-processed foods can lead to various health issues, including gut inflammation and cardiovascular diseases. Instead, aim for a diet rich in healthy fats, complex carbohydrates, proteins, and fiber. Whole foods, preferably prepared from scratch or minimally processed, should be your go-to options. During my recovery, I began by simply incorporating avocados, nuts, or full-fat Greek yogurt into all my meals.
Examples of nutrient-rich foods include:
- Fatty fish (e.g., salmon)
- Eggs
- Dried fruits (e.g., dates, raisins)
- Whole grains (e.g., oats, brown rice)
- Potatoes
- Meats
- Cheese (e.g., feta, cheddar)
- Dark chocolate
- Nuts and nut butters
- Seeds (e.g., flaxseeds, chia)
Using butter or olive oil while cooking can also help increase meal calories. Although cooking can be taxing during illness, I found that preparing my own meals was essential for ensuring I consumed the right nutrients and avoided harmful preservatives.
Section 1.2: Increase Protein Intake
To gain weight effectively, especially in the form of muscle, increasing protein intake is essential. The amount of protein needed varies based on age, gender, and activity level.
A general guideline for muscle gain is to consume between 1.2g to 1.6g of protein per kilogram (0.5g to 0.7g per pound) of body weight daily. For instance, someone weighing 68kg (150 pounds) should aim for 82g to 109g of protein each day.
Increased protein intake requires adequate hydration; water helps your kidneys eliminate toxins and excess amino acids. For more tips on boosting protein without consuming more meat, check out my article on protein-rich diets.
Chapter 2: Enhancing Your Diet with Extras
The first video titled "How To Gain Weight" provides useful insights into effective strategies for healthy weight gain.
Adding healthy "extras" to meals can maximize nutrient and calorie intake. For example, I transformed my typical breakfast of an egg and cheese omelet on whole grain toast by adding salmon and avocado.
Other nutritious toppings include:
- Dried fruits
- Extra virgin olive oil
- Shredded cheese
- Sour cream
- Nuts
- Honey
Including snacks between meals can also help increase caloric intake without affecting your appetite for main meals. For instance, a handful of trail mix or half a cup of full-fat cottage cheese can significantly boost daily calories.
Switching one glass of water for a calorie-rich beverage, such as milk or a smoothie packed with nuts, seeds, and berries, can also contribute to your caloric goals.
The second video, "How to Gain 20 LBS of Muscle! (THE RIGHT WAY)," outlines effective methods for gaining muscle healthily.
Incorporating strength-building exercises is vital for gaining weight healthily. This approach focuses on increasing muscle mass while ensuring you consume enough calories. While exercise is commonly associated with weight loss, it can help those with low weight regain muscle.
Once you're consuming sufficient calories and protein, begin incorporating strength exercises like squats or wall push-ups. Such activities not only help build muscle but also stimulate appetite. Start with gentle exercises, gradually working up to a more rigorous routine.
Conclusion: Patience is Key
Just as losing weight can be challenging, gaining it can be equally daunting. Progress may be slow, and it took me nearly a year and a half to regain my weight after my illness. I continue to monitor my weight carefully. However, with persistence, you can achieve and maintain a healthy weight over time.