Healthy Weight Gain

Instead of asking “How to gain weight?”, we should ask “How to gain healthy weight?”. Because when trying fast weight gain methods, the result may not be permanent and sustainable as in fast weight loss.

Individuals trying to gain weight have to increase their food consumption and portion sizes in order to meet their daily energy requirements. The fact that thin individuals generally lack appetite may cause them to exert more effort in their diet planning compared to individuals on a weight loss diet. Therefore, weight gain may involve a longer and more challenging process than weight loss. The desired weekly weight gain for healthy weight gain is 250-500 g.

When following a weight gain diet, just like a weight loss diet, some rules must be observed. If the underlying cause of underweight is insufficient dietary energy, this can be corrected. It is possible to reach the targeted healthy weight by applying a healthy and balanced nutrition program containing the right energy according to your age, height and physical activity level. Nutrition programs should be adjusted by taking into account the special conditions of individuals with higher energy expenditures, heavy workers, lactating women, children and adolescents, and athletes. Vitamin and mineral intake should also be increased depending on the energy increase. Do not meet your daily energy needs by consuming carbonated drinks, processed packaged products and pastries in order not to cause unwanted fat in the body. Thin individuals should receive nutritional therapy tailored to individual needs and achieve body weight management through behavioral change.