I started the paleo diet again a couple of months ago and beforehand was gaining weight eating pizzas, pasta, bread, general calorie boosting stuff, but wanted to gain it more healthily and was fed up of getting a very bloated gut so went paleo. I've now remained around the same weight since and still desire to gain more, i probably should be eating more but can't think what, it's all rather a mess. Here is a typical day in my diet:
Breakfast: Bowl of Oat-Free Oatmeal and a glass of orange juice.
Snack: 75g or so of almonds, apple and pear.
Dinner: 1 chicken breast, with carrots, mushrooms and brocolli with some sweet potato wedges.
Supper: Tuna Guacamole Lettuce Wraps
I drink some spring water throughout the day aswell, probably not enough! I am 5'10 and weigh 160 pounds, would quite like to get nearer to 170. So what else should i add into my diet (or should be getting) to start gaining again?
asked byRobert_18 (0)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on May 07, 2014
at 03:39 AM
Dates and avocados are both very high in calories! Switch out that pear for a large avocado, that'll help. Dates are also pretty delicious and sweet, so you can use them as a dessert. Maybe think about adding nut butters to your diet, like almond butter, because a few tablespoons of that can be pretty high in calories. Good luck!
on May 06, 2014
at 10:28 PM
@pone Thanks for replying. After counting up all my carbs I am getting around 150-200g a day! The biggest contributor to my carb intake are the sweet potato wedges (300g) at 60g, so will have to cut down on those and eliminate the orange juice.
I’ve worked out how many calories I’ve been getting by using calorie counter websites and what not and the estimate is around 1200-2100kcal. It varies from day to day running out of certain foods, going days without nuts, avocado, ect.
I went onto a health website which tells me how many calories I need to gain based on my age, weight and height and it says:
To stay at the same weight, you would need approximately 2125.68 calories a day at this activity level.
Your minimum calorie need is 1800 calories.
Then it gives me several options below, for example I’d need 2625 calories per day to gain 1 pound a week, which I think is the most ideal option.
I don't currently do exercise. I did do a month's trial at the gym recently but only went in once. Was doing 4 sets of 10 reps. I had muscle pains for days, but this is of course down to beginners agony lol. I will probably become a full member once i have some weight on me, i don't want to lose more weight until i know i'm getting enough calories and can afford to incase something went wrong.
After discounting the orange juice, apple, pear and reduction of sweet potato to keep the carbs down and replacing the almonds with macadamia nuts i’m now on 2230 calories. What other things can I eat to reach my calorie goal?
on May 05, 2014
at 05:12 AM
That diet has a lot of sugar in it, and I'm thinking it pushes diabetes risk. The orange juice in particular is a very high carb load, and much of it is pure fructose. You would get much better definition on your body keeping yourself under 120 grams of carbs per day.
The almonds are high omega 6 fats, not ideal. Macadamia nuts would have a much better fat profile, featuring minimal Omega6 and mostly monounsaturated fats.
To the issue of weight gain, have you added up your calories? Work with a nutritionist and figure out your calories for expenditure and calories in your diet. You might well just be shorting yourself on calories.
Are you doing weight workouts to failure at least three times per week, different muscle groups each time you go in? For each muscle group, how many reps per set? How many sets? How long does it take you to recover that muscle group after the workout?