Diet for gaining weight vs. Losing weight

jlchitin2

My husband and I are at opposite ends of the weight spectrum. I am having trouble keeping weight on due to breastfeeding and high metabolism whereas my husband packs the pounds on quickly. We generally eat at home and pack our breakfast and lunches so we eat roughly the same things. He eats more than me but not that much more. I also bring extra snacks to work to eat in between meals.

What is a good diet for us both to do that will help us both reach our goals? I'd like to gain and maintain 10lbs and he'd like to lose and maintain 20lbs.

TeaBea

Start by finding your TDEE (total daily energy expenditure or manitenance). For him reduce this number by 500 calories (1 pound a week loss)....for you increase this number by 250 (1/2 pound a week).

Healthy eating....protein, healthy fats, and round out the rest with carbs. Fiber is more filling, so make sure he gets whole foods. Whole grains have more fiber and often more protein. Whole fruits & veggies have more fiber & keep more of their nutrients. With a reduction in calories he wants to get the most bang for the buck. You can add juice here & there if you feel too full.

You could supplement a protein shake here & there to bump up your calories also. Fats are calorie dense. If you feel too full add a sprinkle of nuts (healthy fats) to oatmeal, salad, smoothies. Small portions but lots of healthy calories. There are groups here for gaining weight (no actual experience). They might have more concrete examples.