I am a 19 year old male, who has recently been diagnosed with Gastritis. The past two months, I have lost about 15 pounds due to flare-ups that have kept me picking foods from the bland diet. This diagnoses helps me finally know foods to eat and which to avoid. When I’m healthy enough to get back to working out like I used to, I’d like to see what exactly I can supplement this diet-for-gastritis to help me gain that weight I lost. What do you recommend?
I think the key to you regaining your lost weight is firstly to address your gastritis. Once you have helped restore your digestive system back to its normal state, you should be able to allow yourself to have a slightly more flexible diet, whilst avoiding your trigger foods. Firstly I would suggest trying to introduce some foods that are beneficial to your digestive system, specifically foods that will help reduce that inflammation that is associated with Gastritis. Start consuming live yoghurt that contains friendly bacteria which help normalise the balance of good and bad bacteria in your digestive system. Ginger has anti-inflammatory properties and has a long history of being useful for treating digestive ailments. Fresh ginger can be added as a seasoning to your food or added to hot water to make a tea. make sure to use the fresh ginger as when processed it can lose a lot of the active ingredients. Try drinking camomile tea which also has anti-inflammatory properties and is believed to help reduce irritation and inflammation. Peppermint tea also has benefits in settling upset stomachs. Its also suggested that Gastritis can lead to B12 deficiency so include foods high in B vitamins and calcium, such as almonds, beans and dark leafy greens such as spinach and kale. Consume oily fish such as salmon or sardines which are rich in Omega 3 fatty acids which have anti-inflammatory properties. Fish is also a rich source of protein which will help you regain your lost bodyweight. Try to avoid cooking with processed or artificial fats and use Olive oil which is well tolerated and has numerous health benefits, again it can help reduce inflammation. Once you have made these changes you should find the symptoms of your gastritis much reduced. To restore your lost weight you will need to increase the amount of calories your consume, focusing on protein from lean easy to digest meats such as chicken, turkey and fish. Fruit is an easy to consume source of calories, bananas have a soothing effect on the stomach and provide a good source of calories. Finally you may want to consider taking a multivitamin to help restore any nutritional deficiencies you may have developed during the past few months. With time you should find that bodyweight is restored, as your digestive system is recovers.
I’m 5 feet 6 and I weigh 120 lbs. My BMI is healthy. But my face looks gaunt since I have lost weight and I have developed dark circles. I want to gain some weight about 2 to 4 kgs but I want the gained fat to be well distributed thorough out my body especially I want some of it on my face and hips. What should I eat and exercises should I do. Thank you for your time!
Hello and thanks for your question! Regarding your desire to gain weight, it is unfortunately very difficult to gain weight evenly, particularly as a woman, weight is naturally stored on the waist, hips, bottom and thighs. During weight loss it is common to lose weight from the face and this can change the way your face appears. However you may find with a small weight gain you are able to find a balance again. I would suggest that as you already managed to successfully lose a lot of weight with your current diet, that you follow your current program, but simply increase your calories on a weekly basis by small increments. Do not make big changes to your diet at the point, just increase the amount of calories slowly. At the same time keeping a track of your weight and your appearance in the mirror. Increase your portion size slightly for a period of week, see how much you gain. Be careful and take your time as you don’t want to put on the weight you just lost. I would also suggest that you try to introduce some resistance or weight bearing exercise into your program. By doing some resistance exercise it will help add some muscle tone to your body as well as bring some overall health benefits. If you don’t use a gym, try looking up bodyweight exercises that can be done at home. There are even exercises that can be done for the face to help strengthen and support the muscles in your face, these are useful to prevent sagging associated with aging and excessive weight loss.
Hi, I just started drinking whey protein. Is it ok if I drink the shake and eat at the same time? I should mention I’m underweight and its difficult for me to gain some weight.
Hi, regarding your question, are you doing any kind of exercise in addition to consuming the protein drink? I looked at your profile but there was no information regarding your activity and diet habits. There is no reason why you cant drink your protein shake at the same time as eating a meal, but if you are not doing any kind of weight training or resistance exercise there is no real need to consume extra protein. Additional protein might add a few calories to your diet but it isn’t a particularly rich source of calories. If you are trying to gain weight then I would recommend that you try to engage in some kind of weight bearing exercise, where you can increase your muscle tone rather than trying to gain fat weight which has no health benefits. If you are able to, I would suggest either trying to carry out a short workout routine at home or at a gym three times a week, that focuses more on weight and resistance rather than cardiovascular exercise. If you don’t go to the gym consider some exercises you can do at home such as bodyweight squats and press-ups. Your body will utilise the additional protein you are consuming to build some additional muscle. As you are underweight and have difficultly gaining weight, progress will be slow, but you will find over time your body will gain muscle tone. Following any bouts of exercise is the ideal time to consume your protein shake. Additionally you can consume a source of carbohydrates such as a banana or another piece of fruit. Alternatively following your workout consume a meal that contains protein and carbohydrates, but very little fat, such as chicken breast or tuna with rice or potatoes. You can still season your food but try to minimise the amount of fat consumed specifically following your exercise, as this can slow your digestion down and reduce the rate at which your body absorbs the nutrients. Please complete your profile and I may be able to provide additional advice.
I usually weigh between 8st10lbs and 8st12lbs. I am 5 feet 7 inches so this makes my BMI just less than 20. I used to eat whatever I wanted which ended up being a mix of healthy foods like porridge and not-so healthy favourites of mine like pizza! I used to drink a lot of diet fizzy juice and diluting juice with sweeteners, as well as 2 or 3 black coffees per day. Four weeks ago I began a 2 week holiday from work for my thirtieth birthday. Over these 2 weeks I ate out a lot, drank a lot and indulged in quite a few slices of birthday cake. I weigh myself weekly and during this time I gained one pound. After returning to work two weeks ago I started a healthy eating regime to put an end to my holiday indulgences and feeling inspired to be healthy in my thirties. Over these past 2 weeks I have eaten 3 meals a day. A typical day being: Breakfast – no added sugar granola with Greek yoghurt OR one slice of rye bread with avocado and sea salt Lunch – two oatcakes with almond butter (spreader thinly) and a miso soup OR two oatcakes hummus and carrot sticks Dinner – homemade lentil chilli with couscous OR whole wheat spaghetti with tomatoes, prawns and feta OR smoked mackerel risotto (made with stock, not cream) Most evenings I have had a treat of 20g 85% dark chocolate OR a small glass of red wine. I have been drinking lots of water and green tea and have cut out fizzy juice and almost completely cut out coffee (I’ve only had one this past week). These past 2 weeks I have gained 5 pounds and I am completely baffled, I am at a loss as to what to do and would really value some advice? I have exercised 3 times per week for the past year (usually yoga) and that has continued these past 2 weeks although I have started replacing one of my weekly yoga sessions with a 6k run.
Hi, reading your question, the 5 pounds you have gained may well be water weight rather than body fat. As you pointed out during your holiday you were consuming 2-3 black coffees a day as well as drinking a lot. Both alcohol and caffeine from coffee are diuretics. That means they cause your body to excrete more water and dehydrates you. Even though you were eating more calories during this time, your body was passing more water out so your body weight didn’t change significantly. Since you moved to your more healthy diet, you have cut the alcohol and caffeine out, so now your body is returning to its natural hydration levels you will find you have gained back this water weight, plus some body fat from the two week binge that you had. try to avoid having a large meal in the evening and then limiting your self at breakfast and dinner time. Try to balance these meals more evenly eating more at breakfast and lunch and less at dinner as the evening is when your metabolism is at its slowest and demand for calories is low. Also I would suggest including some cardio and also weight training into your exercise routine.
How can I gain weight without eating large amounts of carbs? What is the healthiest way to gain weight?
Hi, I presume you are trying to gain lean weight, i.e. increased muscle mass? You didn’t complete your profile so I cant give specifics without knowing your stats, diet and activity levels. Are you doing any kind of exercise? Certainly the two things that can assist your goal are introducing some form of weight bearing or resistance exercise, and adjusting your diet that so that it contains additional protein, carbs at specific times along with sources of good fats. A number of studies have shown that consuming a source of easily absorbed proteins and carbs after resistance training, has been effective in stimulating muscle synthesis. I would suggest that following any exercise routine or indeed any strenuous physical activity that you try to consume a meal that consists of protein from white meat such as chicken, turkey, white fish or tuna along with a easy to digest form of carbohydrates such as rice or baked potato. Try to avoid eating red meats during these meals as they tend to be slow and more difficult for your body to digest so save them for other meals. Additionally avoid consuming sources of fat with these meals, such as butter of fat based sauces and salad dressings, as fats slow the rate of digestion.
So, I’ve been trying to gain some fat weight for about a year already. Through the year I’ve been going up and down, depending on my calorie intake. If I ate enough I would go up and if I ate too little I would go down, obviously. However, this past two weeks I’ve been eating 3000 calories (my BMR is 1500 calories) and today I hoped on the scale and it turns out that I didn’t gain, but rather LOST 2 kg of weight. How did this even happen? Is it possible that I’m somehow “holding” on to the calories and that the weight gain will suddenly come later? (like, suddenly increasing 7 pounds a week). I already confirmed my scale is not broken (grabbed a two litter water bottle and weighed it and it weighed 2 kg, as it should) I’m a 17 years old male, 173 cm tall. I’m on vacation so I don’t exercise at all.
Thank you for your question, your profile page was not completed so I cannot give a specific answer without any understanding of your dietary habits or your current weight, but is there a reason why you are trying to gain “fat” weight?? Unless there is a medical issue that requires you to gain weight, I would not recommend trying to gain additional weight especially in the form of fat. Weight can fluctuate depending on the time of day you weighed yourself, hydration levels, if you have skipped a meal, and also the time you weighed your self in relation to your last meal. To get an accurate idea of your current weight I would suggest weighing yourself first thing in the morning after you wake up, before eating or drinking anything. Do this over a period of a week and record your weight each day, this will give you a clear figure as to what your weight is, and allow you to observe any trends in your body weight in the future. If you can complete your profile I may be able to answer your questions better.
I am a 65 year old healthy male. I am quite fit and I want to stay that way. I would like to put on about 10lbs in a healthy way can you please recommend strategies or point me to a book or site that would. Many thanks. Alan
Hi, the best way to put 10lbs on in a healthy way is to gain weight in the form of muscle. After the age of 25 its estimated what we lose muscle at a rate of 0.5-1% per year. Therefore its very important that both men and women engage in weight bearing exercise. There are many benefits from gaining some additional muscle which includes reducing your risk of diabetes, improved metabolism, improved memory and also better change of recovery if one has a fall. If you are able to, I would suggest either trying to carry out a short workout routine at a gym preferably two to three times a week, with the focus more on weight and resistance training and a little cardiovascular exercise as well. I would not recommend any specific website at this stage as there is a bewildering amount of information and misinformation, but rather a book by a single author. Take a look at strength Training past 50 by Dr Wayne Wescott. This will give you a good start on planning a training program suitable for you. Once you have a program in place, I can make some dietary recommendations. It is particularly important to ensure that you provide your body with the right food following your training sessions to help your body recover, but also to assist in muscle growth, as the following 24 hours is when your body repairs and builds the muscles your worked out previously. I would suggest, that following an exercise session, that you consume a combination of protein and carbohydrates to aid muscle recovery. For this meal you want to eat lean protein along with simple easy to digest carbohydrates. Examples would be tuna, white fish, chicken or turkey along with a some white rice or potatoes. You should aim to eat this meal as close after finishing your session, ideally within 1 to 2 hours. Additionally minimise any fat consumption in this meal, i.e. oil based sauces, butter, cream, as fat slows the digestive process down. By consuming easy to digest sources of protein and carbs, your digestive system is able to process this faster, ensuring nutrients are delivered to aid in your recovery as soon as possible. Alternatively if you need something on the go and making a meal is inconvenient, then I would suggest using either skimmed milk or a high quality plain whey protein powder and consume it with a banana or some honey mixed in.
How long does it take to gain weight? Like, how long will extra calories actually create fat or tissue for the body? I know it differs from person to person, but what’s the standard? Or what the maximum time it takes? Thank you.
Regarding your question, the time it takes to gain weight is dependent on many factors. There is no standard so to speak. The rate at which a person gains or loses weight is dependant on a persons daily diet, physical activity level and also to a degree their genetic makeup and general lifestyle habits. However there are some standard formulas that can be applied to calculate what would be your daily recommended calorie needs based on your physical stats and activity levels. For example based on your profile, for you to maintain your current weight you need to consume around 1800 calories a day. If you want to gain weight you would need to consume more than this each day i.e. 2000 per day. Depending on how much more you consume will decide how quickly you gain weight. If your diet consists of just junk food and soda every day you will gain weight quickly. Of course the weight gain will come from fat and I cant imagine you would want to gain weight from fat, and I would certainly not recommend it! If you wish to gain weight the best way is to develop your strength and build muscle. By combining a some forms of resistance exercise whether at home or in the gym along with additional calories from lean protein sources, carbohydrates and good fats, you should be able to add some weight and also improve your health.
I have for the last week and a half started Jillian Michaels Ripped In 30. I’m a 23 year old female and 112 pounds. I’m working out, not to lose weight but to get in shape. What do I need to do to maintain my weight and maybe add about 3-5lbs? I Like the idea of organic foods and I’m on a slim budget. Can I get some recommendations?
Based on your stats, you want to be aiming for about 2000-2100 calories a day. If you are looking to tone up and perhaps put a little bit of weight in the form of muscle, then your main focus is to look at the protein content of your diet. As you don’t want to gain fat weight, increasing the amount of lean protein sources in your diet should help you achieve your goals. Every time you workout, your muscles are damaged on a microscopic level, in the following 48 hours after a workout, your muscles repair themselves adding a small amount of extra muscle each time this happens. if you don’t supply some additional building blocks to feed the muscle, then your progress will be slow. The 48 hour repair process also helps keep your metabolism elevated even when you are not in the gym as your body is using more calories than normal. The timing of when you eat your food is particularly important. Following a workout the 1 hour period afterwards is when your body is particularly responsive to the foods you provide it. It needs to repair itself and recover from the workout, so eating a good protein source following your session along with a small amount of carbs can help you recover quicker. I would suggest eating lean skinless chicken, turkey or white fish, all of which are very easy for the body to digest. A small serving of vegetables with rice or sweet potato will also help restore energy levels, although don’t eat too much as your body is still in fat burning mode and will use your fat reserves for energy. try to avoid eating any fat sources during this meal, as the key is to allowing your body to recover quickly. Fat slows your digestion rate which means the nutrients will be delivered more slowly. For breakfast if you are eating cereal, you can try eating a small egg omelette with some vegetables to get a decent source of protein, or alternatively a serving of low fat cottage cheese with rye bread. For a mid morning or afternoon snack, having some seeds or nuts can also provide a cheap and useful source of protein when you are on the go. However done eat to many as they are a rich source of calories too!!