How to safely add weightDMRC STAFF
There have been several questions regarding on how one can add weight, especially if they have diabetes. Research shows that a high number lose weight and struggle to gain it back. Losing weight has been linked to losing glucose by peeing a lot, medications and some fear eating almost all meals for the fear of spiking their sugars. It is for this reason that we always insist on having a talk with a dietician so that you can select healthy meals bila worries.
Another issue is that some people do not have appetite for solid foods. Due to the demand, we combined these tips that you will find helpful. We do not want you to consume French fries and soda to gain weight fast, they are not healthy for you!
Know your BMI
First things first, you need to know your BMI. We do not want you to gain weight na kumbe you are heading to being overweight. Knowing your BMI will also help you know the kgs that you need to add. From there, start small by setting workable goals, such as adding 2kg a month. Seeing a nutritionist is crucial, for you to gain healthy weight, even with the tips we give you. The nutritionist should have knowledge about diabetes to advice you accordingly.
Tips of gaining weight
-If you do not have appetite for solid foods, start with soups and drinks rich in proteins and energy
-Try smoothies, chunky soups with vegetables, meat, or legumes. Milk shakes will also come in handy.
-Those that do not have appetite issues, first, you need to eat at regular times, do not wait to be hungry to eat.
-Eat small meals, more often. Do not forget to eat healthy snacks, two snacks in a day. One during mid-morning and another before bed.-Eat nutrient dense whole meals such as whole grains, green leafy vegetables, fruits such as blueberries and pomegranates; oily fish rich in omega 3 such as salmon, and low-fat dairy products. Nuts, seeds and some oils are also nutrient-dense foods.
Proteins have been associated with weight gain, but you need to choose healthy ones and consume them in moderation to avoid kidney problems. Proteins such as fish, chicken, legumes, nuts, lean meat and low-fat dairy products are healthy.
-Go for healthy fats, the monounsaturated and the polyunsaturated fats. Such fats can be found in avocado, nuts, seeds, and adding olive oil to meals to add calories.
-Also consider salad dressings, avocado and margarine as sources of energy and weight gain
How can you dress up your snacks?
-On whole wheat bread, you can spread avocado or peanut butter.
-You can do a sandwich that has a lean ham, salmon, or sliced toas beef.
-You can do eggs on a multigrain bread
-Power snacks include, avocado toast, , fat Greek yogurt and nuts ( macadamia, chia seeds, pumpkin, cashews, and almonds).
Make every calorie count, eat healthy meals. The good thing about the above foods is that most of them help in stabilizing sugars and preventing constipation. Always remember to eat in moderation.
Did you know that adding weight is not only about fat? It is also about the muscle. Build up that muscle by exercising. Many people have attested to adding weight fast when they implemented a regular exercise plan to their routine. We advise that you visit a dietician so that you can come up with a plan based on your needs.
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