Do you want to gain weight? Nutritional therapy can support your weight gain journey in a safe and healthy way, ensuring it is sustainable and realistic in the long term.
But before you try to put on weight, you need to know that it is safe for you to do so. The best way to do this is to speak to your doctor. They can review your current weight as well as check there are no medical reasons causing or contributing to your low weight.
Weight gain
Do you want to gain weight? Nutritional therapy can support your weight gain journey in a safe and healthy way, ensuring it is sustainable and realistic in the long term.
But before you try to put on weight, you need to know that it is safe for you to do so. The best way to do this is to speak to your doctor. They can review your current weight as well as check there are no medical reasons causing or contributing to your low weight.
Once they have an understanding of what is causing your weight loss, your doctor can discuss with you your options.
How to gain weight
In this video, nutritional therapist Esther shares some general considerations on how to adapt your diet and lifestyle to help you gain weight healthily.
Want to know more? Read How to gain weight.
Ensuring your diet is balanced and provides enough calories for your height, age and activity levels is key. As tempting as it may be to start eating as much as you can to gain weight quickly, it’s better for your body if you gain weight slowly.
Avoid relying on a diet full of foods that contain lots of sugar and saturated fat. This type of diet is likely to increase body fat and may affect cholesterol levels and overall health. Instead, look to eat a nutritionally balanced diet that contains regular meals and snacks. Current guidelines from the NHS recommend adults aim to eat:
at least five portions of fruit and veg every day
meals based on starchy carbohydrates like pasta, rice or potatoes
some dairy (or dairy alternative), try full-fat milk while trying to gain weight
protein such as fish, meat, eggs, pulses and beans
two portions of fish a week (one of which should be oily, like salmon)
unsaturated oils and spreads in small amounts
They also advise plenty of fluids (six to eight glasses a day) but recommend avoiding just before eating as this can make you feel too full to eat.
Eating a wide variety of foods will help you get the nutrients you need while keeping your palate interested. Try to bring more joy into your mealtimes and celebrate food with social gatherings now and then.
What to eat to gain weight healthily
What foods can you include in your diet to increase and maintain weight?
Protein
"Protein-rich foods can be very valuable when you want to improve your body’s strength, immune system and stabilize energy levels and moods," explains Jane Clarke, dietitian and founder of Nourish.
"Often when you’re fighting diseases such as cancer, your body has a tendency to break down your muscles and leave you feeling weak and vulnerable, so it’s a priority to increase your intake of protein-rich foods to help counteract the effects of the disease and treatments."
Carbohydrates
"Complex carbohydrates including sweet potatoes, porridge oats and whole grains provide valuable energy and nutrients," says Jane. "They are also processed by the body more slowly than their refined counterparts such as white bread and pasta, and the effect is enhanced if you eat them with some protein such as fish, eggs or nuts."
Fats
"Fats provide a great source of calories, but can also make a dish taste better, which can be just what’s needed when you’re struggling with a jaded appetite. Add butter, cream, full-fat Greek-style yogurt, olive or avocado oil to dishes."
Can a nutritionist help me gain weight?
A nutritionist will be able to work with you to create a plan for you to gain weight slowly and healthily. If you have any digestive issues (such as an allergy or intolerance) or a special diet (if you’re vegan, for example) they will take all of this into consideration.
Before you meet with them, they may ask you to keep a food diary, so they can understand your current eating habits. This will help them see where any gaps may be in terms of calories and nutrition. They may also ask you about your general health, mood and well-being (anything that may contribute to a lack of appetite).
The aim of the nutritionist will be to create an eating plan that you will enjoy and stick to in the long term, making adjustments as necessary once you reach a healthy weight. It’s important, therefore, to be honest with them and let them know if there are any parts of their plan you are struggling with. Together, you can make changes to ensure you’re enjoying the food in your plan.
Having regular sessions with a nutritionist will help you stay motivated and offer a sense of accountability. They can also offer gentle encouragement and answer any nutrition-related questions you may have along the way. Having this sort of professional support can be invaluable in finding a sustainable way to gain weight.
Protein According to Jane Clarke, nutritionist and CEO of Nourish, "protein-rich foods can be very valuable when you want to improve your body's strength, immune system, stabilize energy levels and moods." "Increasing your intake of protein-rich foods is important to help counteract the effects of the disease and treatments because, when fighting diseases like cancer, your body frequently breaks down your muscles and leaves you feeling weak and vulnerable." Carbohydrates Sweet potatoes, porridge oats, and whole grains are examples of complex carbs that offer important nutrients and energy, according to Jane. The effect is strengthened if you consume them with some protein because they are also metabolized by the body more slowly than their refined cousins, such as white bread and spaghetti.
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