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.
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 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!!