Struggling to choose what to eat - want to gain weight.
Options
jbvpn
Posts: 17 Member
Hi all,
I am new here so hope someone can give some advice.
19 - 6ft and a mere 64kg which is too light!
Basically I want to gain around 8kg, build some muscle and just improve my thin frame a little.
I had a health scare which lasted 6 months - turned out to be nothing but with other worries as well I lost a little weight (6kg) over a year and right on the cusp of me also changing my diet from a poor processed food diet to one which involved fibre, grains, fruit and veg all of which I had purposely avoided due to my poor diet and little exercise. Both these meant I lost more than I wanted to.
I am most concerned about heart health and cholesterol. I enjoy eating mackerel, salmon and lots of good grains, pulses, rice and vegetables (good carbs basically) but mentally have issues consuming too much saturated fat and worry about it - I don't really know too much about choosing the right foods. Are lots of nuts good with my breakfast, flax seeds?
Try to avoid cheese, bad cuts of red meat where I can - but I need guidance on how to get the right calories as this is a new area for me.
I consume a very small 1400 - 1500 calories at the moment but I need more or I will continue to loose weight.
Am a big fan of good food and used to eat an awful lot more but full of bad food. At high school I consumed 3 x bags of 5 cookies a week, pizzas and french fries nearly every day. I do enjoy the occasional treat like a donut or a cookie still!
The American heart association recommend less than 13g of saturated fat a day?
Any guidance on getting the extra calories would be most appreciated. I understand opinions may vary but I want to try different foods and improve my diet. I would consume saturated fat and I do believe the fact it is not as bad as the media make it out to be. I just find it difficult to think what to eat as this is new to me.
Thanks!
I am new here so hope someone can give some advice.
19 - 6ft and a mere 64kg which is too light!
Basically I want to gain around 8kg, build some muscle and just improve my thin frame a little.
I had a health scare which lasted 6 months - turned out to be nothing but with other worries as well I lost a little weight (6kg) over a year and right on the cusp of me also changing my diet from a poor processed food diet to one which involved fibre, grains, fruit and veg all of which I had purposely avoided due to my poor diet and little exercise. Both these meant I lost more than I wanted to.
I am most concerned about heart health and cholesterol. I enjoy eating mackerel, salmon and lots of good grains, pulses, rice and vegetables (good carbs basically) but mentally have issues consuming too much saturated fat and worry about it - I don't really know too much about choosing the right foods. Are lots of nuts good with my breakfast, flax seeds?
Try to avoid cheese, bad cuts of red meat where I can - but I need guidance on how to get the right calories as this is a new area for me.
I consume a very small 1400 - 1500 calories at the moment but I need more or I will continue to loose weight.
Am a big fan of good food and used to eat an awful lot more but full of bad food. At high school I consumed 3 x bags of 5 cookies a week, pizzas and french fries nearly every day. I do enjoy the occasional treat like a donut or a cookie still!
The American heart association recommend less than 13g of saturated fat a day?
Any guidance on getting the extra calories would be most appreciated. I understand opinions may vary but I want to try different foods and improve my diet. I would consume saturated fat and I do believe the fact it is not as bad as the media make it out to be. I just find it difficult to think what to eat as this is new to me.
Thanks!
2
Replies
-
I would work on removing the negative food associations - don't think of food as good or bad, as clearly that's not working for you right now. Avoiding "bad" food is leading to you being undernourished and underweight - maintaining this lifestyle will lead to many health issues.
Achieving a healthy weight should be of your prime concern - doing this with the addition of muscle mass, through starting a progressive lifting program as you eat in a calorie surplus, will be beneficial so you don't just get fat.
You sound like you eat a nutrient dense diet. You can add to this by cooking with olive oil, adding avo, nuts, full fat dairy, more fatty fish, whole eggs etc. Choose carb dense fruit and vegies (starches over stuff like lettuce/zucchini etc). Drink calories between meals - make smoothies with protein powder, fruit, nut butter etc.
If you're still trying to find calories, chuck in some fun food you enjoy - icecream, pizza, burgers, PB&J sammiches, chocolate bars. They aren't evil. You can fit them in to your diet in moderation just fine.2 -
Hi!, I joined My Fitness Pal to lose weight, but I know a thing or two about gaining it as well. Before choosing foods to consume, you must decide how many calories to consume. You are absolutely correct, 1400-1500 calories are nowhere near enough kcals for the day. How active are you? There are many free calorie calculators which can help point you in the right direction.
Now on to nuts: Nuts are a great addition to any food or to munch on throughout the day. The fats contained in each serving are fats your body knows what to do with. The same goes for butter and lard. Stay away from processed fats such as vegetable oils, margarine, and unfermented soybean products. These all will cause an inflammatory response within the body. At 19, unless you have a severe genetic component working against you, or you are completely sedentary (only walking from the couch to the bathroom or refrigerator) abnormal cholesterol readings/heart conditions are going to be way down on the list of health problems for you. Have you been checked for diabetes? Below are lists of foods to avoid, and foods to consume to help you gain weight. I am not sure of what kinds of allergies you have, so take the list with a grain of salt, and omit any which you know are problem foods for you. This is not an exhaustive list, but hopefully it will give you some ideas on how to get started.
AVOID:
1) PROCESSED SUGARS (HIGH FRUCTOSE CORN SYRUP, WHITE/BROWN SUGARS, CORN SYRUP)
2) VEGETABLE OILS
3) MARGARINE
4) UNFERMENTED SOYBEAN PRODUCTS
5) PROCESSED FOODS (PIZZA'S, FRENCH FRIES, FROZEN DINNERS, FOODS WITH MORE INGREDIENTS/INGREDIENTS YOU CANNOT PRONOUNCE, CANNED PASTA MEALS, CANNED STEWS/SOUPS)
EAT ALL YOU WANT:
1) VEGGIES (RAW AND COOKED INCLUDING POTATOES AND SWEET POTATOES)
2) FRUITS (ESPECIALLY BANANAS)
3) NUTS (RAW ANY VARIETY)
4) OATMEAL/CREAM OF WHEAT/GRITS
5) HONEY
6) EGGS
7) BUTTER, EXTRA VIRGIN OLIVE OIL, LARD, COCONUT OIL
8) BEANS (PINTO, NAVY, BUTTER, LIMA)
9) PEAS (GREEN, FIELD, BLACKEYED)
10) RICE (WILD, WHITE, BROWN, JASMINE, ETC)
11) WHEY PROTEIN (ORGANIC IF POSSIBLE FOR SHAKES)
12) YOGURT
13) FULL-FAT DAIRY (MILK, CHEESES)
14) 100% WHOLE GRAIN Bread 12 OR 15 GRAIN
15) PASTA
16) AVACADO
17) MEATS/SEAFOOD: HAMBURGER 80/20, AND ANY OTHER MEAT/SEAFOOD YOU LIKE (INCLUDING BACON)
18) PEANUT AND OTHER NUT BUTTERS (CRUNCHY AND/OR SMOOTH)
19) JAMS/JELLIES (FRUIT ONLY NO ADDED SUGAR, ALL NATURAL)
20) WHOLE GRAIN CRACKERS (ALL NATURAL, NO PROCESSED SUGARS)
I hope this helps
Blessings and Shalom
Trish
7 -
Please listen to @livingleanlivingclean .. you want most of your food choices to be nutritious but do not fear foods (ie. To the above "avoid sugar and processed foods"...no please that is not helpful..) if you continue the negative associations and remain almost underweight consider the health risks there.1
-
Peanut butter...0
-
Please listen to @livingleanlivingclean .. you want most of your food choices to be nutritious but do not fear foods (ie. To the above "avoid sugar and processed foods"...no please that is not helpful..) if you continue the negative associations and remain almost underweight consider the health risks there.livingleanlivingclean wrote: »I would work on removing the negative food associations - don't think of food as good or bad, as clearly that's not working for you right now. Avoiding "bad" food is leading to you being undernourished and underweight - maintaining this lifestyle will lead to many health issues.
Achieving a healthy weight should be of your prime concern - doing this with the addition of muscle mass, through starting a progressive lifting program as you eat in a calorie surplus, will be beneficial so you don't just get fat.
You sound like you eat a nutrient dense diet. You can add to this by cooking with olive oil, adding avo, nuts, full fat dairy, more fatty fish, whole eggs etc. Choose carb dense fruit and vegies (starches over stuff like lettuce/zucchini etc). Drink calories between meals - make smoothies with protein powder, fruit, nut butter etc.
If you're still trying to find calories, chuck in some fun food you enjoy - icecream, pizza, burgers, PB&J sammiches, chocolate bars. They aren't evil. You can fit them in to your diet in moderation just fine.
One of the problems I have is with foods like sausages - very high in sats and i just would much rater eat a large piece of salmon instead.
I also often fancy a donut with jam in or all butter biscuits, but haven't for a while - again the problem is when I eat them - I always think that i'd be better off eating lots of nuts instead.
Am i right in saying the saturated fat found in butter is no better or worse to those in nuts - just the nutrition is better and the other fats found in nuts are beneficial?1 -
Please listen to @livingleanlivingclean .. you want most of your food choices to be nutritious but do not fear foods (ie. To the above "avoid sugar and processed foods"...no please that is not helpful..) if you continue the negative associations and remain almost underweight consider the health risks there.livingleanlivingclean wrote: »I would work on removing the negative food associations - don't think of food as good or bad, as clearly that's not working for you right now. Avoiding "bad" food is leading to you being undernourished and underweight - maintaining this lifestyle will lead to many health issues.
Achieving a healthy weight should be of your prime concern - doing this with the addition of muscle mass, through starting a progressive lifting program as you eat in a calorie surplus, will be beneficial so you don't just get fat.
You sound like you eat a nutrient dense diet. You can add to this by cooking with olive oil, adding avo, nuts, full fat dairy, more fatty fish, whole eggs etc. Choose carb dense fruit and vegies (starches over stuff like lettuce/zucchini etc). Drink calories between meals - make smoothies with protein powder, fruit, nut butter etc.
If you're still trying to find calories, chuck in some fun food you enjoy - icecream, pizza, burgers, PB&J sammiches, chocolate bars. They aren't evil. You can fit them in to your diet in moderation just fine.
One of the problems I have is with foods like sausages - very high in sats and i just would much rater eat a large piece of salmon instead.
I also often fancy a donut with jam in or all butter biscuits, but haven't for a while - again the problem is when I eat them - I always think that i'd be better off eating lots of nuts instead.
Am i right in saying the saturated fat found in butter is no better or worse to those in nuts - just the nutrition is better and the other fats found in nuts are beneficial?
There is absolutely nothing wrong with saturated fat or, while we're at it, cholesterol. Only fat I, personally, avoid is trans fat. Fatty cuts of meat are perfectly healthy.1 -
Please listen to @livingleanlivingclean .. you want most of your food choices to be nutritious but do not fear foods (ie. To the above "avoid sugar and processed foods"...no please that is not helpful..) if you continue the negative associations and remain almost underweight consider the health risks there.livingleanlivingclean wrote: »I would work on removing the negative food associations - don't think of food as good or bad, as clearly that's not working for you right now. Avoiding "bad" food is leading to you being undernourished and underweight - maintaining this lifestyle will lead to many health issues.
Achieving a healthy weight should be of your prime concern - doing this with the addition of muscle mass, through starting a progressive lifting program as you eat in a calorie surplus, will be beneficial so you don't just get fat.
You sound like you eat a nutrient dense diet. You can add to this by cooking with olive oil, adding avo, nuts, full fat dairy, more fatty fish, whole eggs etc. Choose carb dense fruit and vegies (starches over stuff like lettuce/zucchini etc). Drink calories between meals - make smoothies with protein powder, fruit, nut butter etc.
If you're still trying to find calories, chuck in some fun food you enjoy - icecream, pizza, burgers, PB&J sammiches, chocolate bars. They aren't evil. You can fit them in to your diet in moderation just fine.
One of the problems I have is with foods like sausages - very high in sats and i just would much rater eat a large piece of salmon instead.
I also often fancy a donut with jam in or all butter biscuits, but haven't for a while - again the problem is when I eat them - I always think that i'd be better off eating lots of nuts instead.
Am i right in saying the saturated fat found in butter is no better or worse to those in nuts - just the nutrition is better and the other fats found in nuts are beneficial?
There is more and more evidence these days that suggest that SFA are not bad for us, especially if it's coming from natural sources like meats, cheese, butters and meats. Where, if any place, you would want to limit (not eliminate) is processed meats. But understand that diet context is what matters. It's ok if you incorporate sausages, pizza, etc... as long as you are also incorporate adequate levels of fiber, plenty of unsaturated fats (especially Omega 3's found in fish), and whole grains/oats.
Being underweight is actually a bigger health risk than eating the foods you fear. And you won't be building any muscle on such a low calorie diet. So if you want to get healthy, pack on some muscle, then eat in the right quantities, follow a structured lifting program, and get adequate nutrients.2 -
There is nothing wrong with having sausages, donuts, butter... all in moderation. My recommendation for you...eat a variety of foods, but not too much of one thing... and you will be fine.2
-
There is nothing wrong with having sausages, donuts, butter... all in moderation. My recommendation for you...eat a variety of foods, but not too much of one thing... and you will be fine.There is nothing wrong with having sausages, donuts, butter... all in moderation. My recommendation for you...eat a variety of foods, but not too much of one thing... and you will be fine.
Do you have a limit for saturated fats still or providing a diet is high in fibre, protein and nutrients (overall balanced) do you not worry about the intake too much?
Sorry if it sounds like I have been poorly influenced by the media and articles but I am only just starting this journey and to me the best advice is from you guys - not scientists claiming something with little evidence.
I really appreciate your time a great deal!
0 -
I'll be honest.. I don't track my intake. And with my super high calories it would be really hard to stay within some 'limit.' So best I can do is eat a variety of foods .. so lots of different grains, fat sources, vegetables and I switch up my protein sources... mostly fish and white meat, red meat 1-2x per week, legumes, dairy, etc. I do try to stay away from trans fats and too many take out meals, but once and a while it's fine.1
-
There is nothing wrong with having sausages, donuts, butter... all in moderation. My recommendation for you...eat a variety of foods, but not too much of one thing... and you will be fine.There is nothing wrong with having sausages, donuts, butter... all in moderation. My recommendation for you...eat a variety of foods, but not too much of one thing... and you will be fine.
Do you have a limit for saturated fats still or providing a diet is high in fibre, protein and nutrients (overall balanced) do you not worry about the intake too much?
Sorry if it sounds like I have been poorly influenced by the media and articles but I am only just starting this journey and to me the best advice is from you guys - not scientists claiming something with little evidence.
I really appreciate your time a great deal!
Just as an FYI, if you dont eat enough SFA, your body will produce its own.1 -
I don't know if this is a new thing on the app but I often get warnings that I'm getting too much of this and that ( carbs, fat, cholesterol, sodium, calcium, etc...). It's a bit unnerving when you're trying to use it to gain weight.1
-
Don't listen to the above
Get real with your request. If you want to gain weight in bulk on muscle? Eat lots of good healthy, clean food and go to the gym..
Whether you swap light spread with butter is utter nonsense... Eat and lift. Come on Bro1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.3K Introduce Yourself
- 43.4K Getting Started
- 259.6K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 387 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.2K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 911 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions