Saturday, March 31, 2012

GAIN WEIGHT THE HEALTHY WAY. HEALTHY FOODS FOR WEIGHT GAIN.



Hi friends, I am a guest blogger today at Sobha’s – here’s the link http://sobha-goodfood.blogspot.com/2012/04/chefs-favourites-series-golden-sago.html  and I am very excited about this great opportunity. Please share this with me at Sobha’s. Thank you all- have a great week.

Hi Sobha, what a wonderful surprise for me this morning.. This is awesome- such a beautiful write up from you dear.
I am very happy and honored to be in your esteem space. Hopefully, we will continue to excel in our blogging ventures and wish the same to all our blogger friends  from east and west, bringing our culinary talents together on the same dining table.. Thank you very much for the beautiful award. I really love this, you did it yourself !!..



GAIN WEIGHT THE HEALTHY WAY
ALSO USEFUL FOR THOSE TRYING TO LOSE WEIGHT
GOOD GUIDANCE TO HEALTHY EATING HABITS
This article is also published out of my curiosity to find out whether the majority of my readers (including my silent readers) are interested to read on "Gain weight" issues.


Dieting is the practice of eating food in a regulated manner, to achieve or maintain a controlled weight. In most cases dieting is combined with physical exercise.
Some athletes, however, follow a diet to gain weight in the form of muscles or to maintain a stable body weight.
 Obesity is not due to overeating; obesity is due to eating too many calories. 

Detox diets eliminate "toxins" from the body, but may not cause weight loss-  such as dandelion roots (for liver filtering) and celery or other juicy low-calorie vegetables (for salt absorption)

PROPER NUTRITION
FOOD provides nutrients from six broad classes- Proteins, Fats, Carbohydrates. Vitamins, Dietry minerals and water.
                                                                
1.Carbo are metabolized to provide energy.
2.Proteins provide amino acids, needed for cell construction, especially muscle cells.
3.Essential fatty acids are for brain and cell membrane construction.
4.Vitamins and trace minerals helps to keep good electrolyte balance and for metabolic processes. 
5.Dietry fiber affects one's health, although it's not digested into the body.
6.Water- More than 90% of the chemical reactions in your body happens in water- drink enough water.
Drinking enough water helps eliminate toxins and fat. Heavily processed and fried foods, sweets, junk foods and alcohol should  be avoided in a healthy diet.

Prunes- good laxative.

Refined processed carbs are a major cause of unhealthy weight gain, obesity, cardiovascular diseases, diabetes type 2, and many more. They are foods that have been canned, frozen or packaged.

Weight gain is an increase in body weight, either by muscle, fat or excess fluids such as water.
“Overweight” means excess weight due to fats- fat above healthy level.
Weight gain depends on: energy(calorie) density of foods, exercise, water intake, salt content in the food, time of day eaten, age, individual's overall stress level, and amount of water retention in ankles/feet.


"Underweight" means weighing less than what is expected of a healthy person. (underweight = insufficient weight) .
Do check with your doctor to determine why you are underweight.

CAUSES OF UNDERWEIGHT-
1-Underweight due to genetics
2-Malnutrition
3-Mental or physical disease such as cancer, tuberculosis, hyper thyroidism, liver problems(cant absorb nutrients), Gastro intestinal and eating disorders(anorexia nervosa)


PROBLEMS-
Malnutrition underweight may be due to insufficient caloric intake  and/or vital nutrients by the body.
In women, being grossly underweight can stop menstruation, become infertile and possible pregnancy complications, anaemic, hair loss and osteoperosis even for young people.
Being lean can often be healthy, but being underweight is a concern.If it is due to poor nutrition, a medical condition, or if you are pregnant.See your doctoror dietician for an evaluation.


TREATMENT

Appetite Stimulants:

Appetite is the natural instinctive desire for food. It should be distinguished from hunger, which is the body's craving or need for food 
Natural appetite booster like seasonings, herbs and spices to add flavor and aroma.

Herbs known to encourage eating as appetite stimulants.

They are chamomile, sage, thyme, lavender, tarragon, yarrow,

majoram, hawthorn, myrrh, gentian, wormwood, hops and centaury.

Vitamin and mineral supplements, generally, may be harmless BUT some nutrients are dangerous.
Men (and women who don't menstruate) need to be careful of iron poisoning. 
Retinol (oil-soluble vitamin A) is toxic in large doses. 
In home studies, excess vitamin E supplements helps increase mortality, congenital heart defects in offspring and higher risk of stroke.
Certain drugs may increase appetite, but may have severe side effects,


Not advisable to take, unless doctor(s) prescribe


Allowable only for severe underweight cases like cancer or AIDS patients
Besides eating natural appetite booster, exercise stimulates appetite.
What's a good way to gain weight if you're underweight?
If you're underweight, trying to gain weight can be as hard as trying to lose weight when you're overweight.
You should choose foods that are both energy and nutrient-dense instead of high-calorie junk foods.

The main goal is to increase your overall calorie intake.
Some healthy ways to gain weight when you're underweight:
*Eat more frequently. Underweight people may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.
*Choose nutrient-rich foods.




For an overall healthy diet, choose whole-grain breads, pastas 

and cereals;

fruits and vegetables; low-fat dairy products; lean protein 

sources; dried-fruits and raisins.


*Foods that are both energy and nutrient-dense

include legumes,nuts, seeds, olives, and avocados.

You may also want to increase your consumption of dairy 

products, meats, seafood and poultry.

*Try smoothies and shakes. Don't fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with low-fat milk and fresh or frozen juice, and sprinkle in some ground flaxseed. 
In some cases a liquid meal replacement beverage may be recommended. Drink fluids either 30 minutes before or after a meal, not with it, to avoid becoming full before you eat.
*Add in calorie-dense snacks. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese. 
*Top it off. Add extras to your dishes for more calories-  cheese in casseroles, soups and scrambled eggs, and nonfat dried milk in stews
    *Have a healthy treat. Be mindful of excess sugar and fat. Have healthy treats that also provide nutrients, such as bran muffins, yogurt, fruit pies and granola bars.
  *Exercise. Exercise, especially strength training, can help build up more muscles. Exercise may also stimulate your appetite
.Your meals should be balanced with the right amounts of protein, carbohydrates and fat. Choose a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu and serve with a side of green and colorful vegetables.

     Add a serving of starchy foods such as potatoes, sweet corn, rice or pasta as energy-dense carbohydrate sources.

You can add a few extra calories to your vegetables and starches by
topping them with butter, olive oil, sauces or cheese.
If you like to snack, choose energy-dense foods, such as dried fruits,
raisins, nuts and seeds.
You can eat sandwiches made with peanut or other nut butters, or
use meats and add calories with slices of cheese or avocado.  

Creamed soups are generally higher in calories than 


clear brothsAdd more calories to creamed soups by adding a 


spoonful of dry milk  powder.
Here are a few tips to get you started:
-*Have an extra slice of whole-grain toast with peanut butter at breakfast.

-*Add extra cheese to an omelet

-*Slice an apple and serve with almond butter

-*Stir chopped nuts into plain yogurt and top with honey

-*Carry a trail mix for a convenient snack-dried fruits, nuts and seeds

-*Eat larger portions of starchy vegetables like potatoes and sweet corn

-*Add calorie nutritious beverage- milk, 100% fruit or vegetable juice
   Sources from wikipedia, mayoclinic.com/health/underweight/  

87 comments:

  1. Replies
    1. hi maha, thank you for your visit and sweet comment. have a nice day

      Delete
  2. Replies
    1. hi anu, thanks for being here with sweet comment. have a nice day-all the best with your spices series

      Delete
  3. Great post! Though, I'm more into the weight loss than gain part. =D

    ReplyDelete
    Replies
    1. hi yummy chunklet. thanks for your visit, haa , now i know what your waistline is. ha ha.. just kidding. have a nice day

      Delete
  4. Hi Wan,:) Thanks for sharing very useful and informative post..:) Not just delicious and yummy but with healthy tips for us.:)I admire you and your post, you've shared tips not only for those who wants to lose weight, but also for those who are looking for an answer how to gain weight,and maintain their weight.:)

    Thanks a lot Wan..:) I love this post.. Have a wonderful Sunday!:) More hug and kisses..:)

    ReplyDelete
    Replies
    1. hi sagittarian, thank you so much for your great comments, really appreciate this.. its just a need for me to share my knowledge with friends. My immediate post before this was on "Foods that can help burn belly fat."
      have a nice day dear

      Delete
  5. Some lucky ones can eat just about anything under the sun and still are able to maintain such beautiful curves all their lives, I do envy them..

    For those, probably genetic like me, over-indulge and you will instantly notice your bulges peeping out! Sad that all these years, before putting food in my mouth, the habitual imaginative counting of calories, and had to choose not to eat the food spread in front of me - having to mentally warn myself no no no - leave THAT! Urgh!

    TQ for this beautiful article..

    Cheers

    ReplyDelete
    Replies
    1. hi katrina.. since yours is genetic.. you have to put up tougher fights against putting on weight
      May be you need to culculate your RMR and follow closely on calorie counting... then you may be able to eat more foods but with lower calories.

      Delete
  6. weeeeeeee.. I needed this post Wan..I gained weight after giving birth but now that I am a single Mom I am a bit thinner though I feel much better but I like to gain weight and I'll follow the last things you have listed Wan..thank you so much..and adding up yes prunes are proven laxative because before a hospital can release a woman after having a cs delivery I was required to drink prune juice to have my digestion process back to normal and use the c.r. again hehehe..visiting you ;)

    ReplyDelete
    Replies
    1. hi sie, many thanks for passing by , you need to put on some weight.. try your best, for me it will be cheese, but you are allergic to this.. more protein foods for you especially fish.
      have a nice day sie, really enjoyed reading your comment.

      Delete
  7. Very informative post, thanks dear for sharing. Have a great day!

    ReplyDelete
    Replies
    1. hi ambreen. thanks for sharing, you have been busy and away for longer than me. have a nice day

      Delete
  8. interesting post again dear...very informative..bookmarking..;)
    Tasty Appetite

    ReplyDelete
    Replies
    1. hi jay, thank you for coming and liking this beneficial post. have a nice day dear

      Delete
  9. As always your post are very interesting and I learn something every time I read you. I will be sure to pass this on to my sister (I don't need to gain weight but she can do with it!)
    Thanks Wan!

    ReplyDelete
    Replies
    1. hi marie, glad to know that you have no weight problems- how lucky. hope your sis will like this post. have a nice day dear

      Delete
  10. Hi Wan, Are you sure you are not actually a doctor. or you are one and not telling us?your advice and health facts are way better than what I learned in med school, or even what I preach to patients..! Love your post, and this is a kickstart for me to go on a diet!!

    ReplyDelete
    Replies
    1. hi dr jehanne, thank you for coming over and your comment is amusing. no, i am not a doctor nor a dietician or physio etc.
      i am an accountant, but lately i do take a lot of interest in health and healthy foodies- but not meant to fuss over every single food, just be picky a bit and focus on some foods that are in the "super food" cat to eat and "the top foods" to avoid.. etc
      will learn more in time. have a nice day

      Delete
  11. Thanks Ms.Wan for such a wonderful guest post at my space :) This is yet another informative post from u..good one :)

    ReplyDelete
    Replies
    1. hi sobha, thank you for being here. glad you like this beneficial post. thank you very much for having me as your guest blogger in the month of april. You have published them with great layout, appreciate that.
      have a nice day dear

      Delete
  12. Very knowledgeable sharing and thanks to Sobha. I have to agree with many of the pointer shared by here and esp on the food with high calorie content and not because of eating too much.

    ReplyDelete
    Replies
    1. hi nava, many thanks for coming.i concluded from the input that i researched on
      " Food to "burn belly fat/ "healthy food for ideal weight" and " healthy foods to gain weight" all have similarities and the key word is calories.. and therefore also affect our metabolic rate.
      have a nice day

      Delete
  13. detailed informative post

    ReplyDelete
    Replies
    1. hi sm, thank you for your visit and sweet comments.
      have a nice day

      Delete
  14. Oooo no wonder I never loose weight... I have been using the gain weight method...aishhhh!!!

    ReplyDelete
    Replies
    1. hi rina. thank you for coming- biar betul you ni- kemamai kut, itupasal sangkut kepala sndiri kat kereta. heh heh.\ada ke ikut diet terbalik, lawak lah cek ni. have a nice day

      Delete
  15. wonderful guest post..congrats dear!!

    ReplyDelete
    Replies
    1. hi julie, thanks for being here for your comments etc. have a nice day

      Delete
  16. Hi Wan, I was one time 145 pounds! Today tip the scales at 206 pounds, but fortunately all spread out evenly with my height.
    Just had my annual complete medical, no germs or UFOs, ha ha....

    Reading thru your this very informative posting does makes one think about being moderate what and how we enjoy whatever we eating.
    Anyway, I eat to live and not fussy with whatever, as long no duck or buffalo.
    I love corn.....as well those big jambus.
    I have never tried a smoothie nor yogurt.....and hardly eat butter, as too hard to spread, prefer Canola margarine.
    You stay easy, have fun.
    Lee.

    ReplyDelete
    Replies
    1. hi lee, your april fool's great! glad to know that you are fit and healthy. your eating bee pollen halps so muc- it is a super food variety. i take rosebuds with honey.

      you mean the big jambus are guava? yes, guava is listed
      as a super fruit. one day i will blog on this.
      may be on corn too, cos it's a very popular "on the side" foodie for one dish meals, bbq , desserts and also as a snack like popcorn.
      have a nice day

      Delete
  17. Replies
    1. hi OK .thanks for your visit and comment. have a nice day

      Delete
  18. Such a useful and informative post for those are underweight. Off to check your post at Sobha's site!

    ReplyDelete
    Replies
    1. hi treat and trick. thank you for coming over with your sweet comment and for visiting me at sobha's .
      have a nice day dear

      Delete
  19. Nice and let me tell one thing that it not my hobby to post comment on other blogs but this is very well so i made up my mind to post comment.

    ReplyDelete
  20. Hello from France
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  21. I am a little bit over weight right now. Its been so long since I start doing my exercise +eating oily food in my diet make it even worse.

    ReplyDelete
  22. Your posts are all so educational as always. Thanks for taking the time to share valuable information with us! Hugs.

    ReplyDelete
    Replies
    1. hi quay po.thank you for your visit, how are you doing.
      glad you find my posts educational.
      have a nice day

      Delete
  23. I just hopped over from Shobha's place. I love your post. Awesome place you have here.

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