1

votes

Need to gain weight

Answered on December 07, 2014
Created May 30, 2013 at 7:39 PM

Hi All! I'm hoping some of you can help with my question :)

A couple months ago I started the paleo diet to help heal my leaky gut that was caused by fluoride poisoning and years of a horrible high sugar/dairy/grain diet. I was already very underweight (90-95 lbs, 5???4??? female) and have lost more weight since starting the paleo diet. I am eating around 1600 calories a day and am trying to eat more calories to gain back the weight. The leaky gut caused me to have more food allergies than foods I could eat, autoimmune conditions, etc. I have been eating all organic foods, grass fed beef and bison, squashes (butternut, acorn, kabocha), avocados, beef fat, and juicing cucumber and some carrot.

I get about 70-80 g protein per day, 115-120 g dense carbs, and 94g fat. I have recently started bone broth and am seeing if my body is ok with it. Can you give me some tips about if I should be increasing my dense carbs and how I might continue to increase my calorie intake? Thanks so much!

Laura

Dd1b220085ff251e08cad4f934ee683c

(75)

on July 15, 2013
at 03:44 PM

I've also increased my starches and that helped a lot - so I think if I can figure out the histamine issue I'll be doing really well. My thought is that on a low histamine diet I can have lots of squashes, my beef/bison but try to figure out how to quick cook it, the homemade beef tallow, and my juicing. Do you see any issues related to these with histamine/amines/glutamates? It's been really hard getting through this-my gut must really be bad off to react to some many things. The beef broth didn't do well with me but it could just be b/c my body was so full of histamine

Dd1b220085ff251e08cad4f934ee683c

(75)

on July 15, 2013
at 03:41 PM

Hi elf27-thanks for your comment. I am sure there is no fluoride in my diet anymore thank God! I am still struggling with food allergies/leaky gut issues. Right now I think I'm having a problem with the histamine in the avocados, bone broth, and the way i was preparing my meats. I'm trying to get away from the slow cooker and prepare my meats more quickly. I also am going to drop back to 1 avocado per day since they're high histamine. Do you have any suggestions for a low histamine diet with paleo? (like how to cook beef/bison, is the beef tallow ok, etc)

Dd1b220085ff251e08cad4f934ee683c

(75)

on June 03, 2013
at 11:08 AM

Thanks BobK! Doing things slow has been hard but I have found that if I do things too quick I definitely pay for it. Glad to see others that have had good experience with taking things slow. I've also noticed that with changing my diet - it's taking a long time for my system to get used to meat and all this extra fat but I'm taking it slow and won't give up!

F291857fa12a0291688ea994343156dc

(720)

on June 02, 2013
at 05:53 PM

Laura- Take it easy, make progress slowly. After my surgery, I could barely walk. I used the weight of a kitchen towel to do "resistance work"on my right foot. Eventually, I was able to walk without an ankle / calf brace. I continued my efforts and was able to give up my cane after 6 months. Having to use a can was an eye opening experince. Do what you can, movement is more helpful than total rest. BTDT :)

Dd1b220085ff251e08cad4f934ee683c

(75)

on June 02, 2013
at 01:09 PM

I was surprised how gentle exercise helped to keep me limber - I thought being more sedimentary would help but it actually made my joints stiffer and made it worse if I ever tried to do anything at the spur of the moment. I can't do anything strenuous, a lot of bending/squatting, but the walking and elliptical do seem to help!

F291857fa12a0291688ea994343156dc

(720)

on June 01, 2013
at 07:33 PM

Yeah... I corrected a typo.. I added a comma. What does your "perfect recall" tell you? Besides both the OP (Laura) & Joanna seemed to agree with & appreciate my suggestions. I've personally recovered from a partially disabling injury... I didn't do it by diet, rest or exercise separately. I did it with a reasonable combination of all three. The human body is a dynamic system it reacts to inputs. Sheesh!

Dd1b220085ff251e08cad4f934ee683c

(75)

on June 01, 2013
at 11:53 AM

You mentioned PUFA's - I am currently eating fats in avocados, homemade grass-fed beef tallow, beef/bison fats, and plan on doing coconut oil. From what I gather those are all ok PUFA wise - is that correct? Thanks!

Dd1b220085ff251e08cad4f934ee683c

(75)

on June 01, 2013
at 11:49 AM

I agree with you! I think that some of the scares about good foods are overstated and you have to look at the overall health benefits of the food even if they have things like oxalates, goitrogens, etc. Then just see how you do with it. Thanks for your help and great advice!

F291857fa12a0291688ea994343156dc

(720)

on June 01, 2013
at 04:52 AM

Yeah... I corrected a typo.. I added a comma. What does your "perfect recall" tell you?

618fc5298c4a96b817c4918c795a875f

(1217)

on May 31, 2013
at 08:17 PM

@BobK you edited your answer after I commented on it. Lucky I have a near perfect recall!

618fc5298c4a96b817c4918c795a875f

(1217)

on May 31, 2013
at 08:15 PM

Best of luck, Laura - I think maybe you can focus on getting your weight up where you want it, then dial it in further as far as your nutrients are concerned. Even though I have huge malabsorption issues, I haven't found oxalates to be as big a problem as I thought they would be. And I eat ALOT of spinach! I think sometimes the detrimental quality of certain foods may be a bit overstated - unless we are talking about the big 3 - wheat, soy, and PUFA!

Dd1b220085ff251e08cad4f934ee683c

(75)

on May 31, 2013
at 11:34 AM

Thanks for sharing your story-and congrats on getting up to 100 pounds! It's been a bit frustrating for me but I know my diet is so much better now. I'll start focusing on eating more of what I am tolerant to and getting more calories from the good fats! I've been amazed at how the homemade beef tallow has detoxed me some - it's really powerful and great stuff!

Dd1b220085ff251e08cad4f934ee683c

(75)

on May 31, 2013
at 11:31 AM

Great thoughts - I have been doing some gentle/easy walking and elliptical work to stay loose but nothing extreme. I've been amazed at how the gentle walking has really helped with muscle soreness/tendonitis. Thanks for the tips!

Dd1b220085ff251e08cad4f934ee683c

(75)

on May 31, 2013
at 11:30 AM

I can't wait to try greens - they're on my short list! I'm a little concerned about the oxalates in sweet potatoes but the great nutrition in them still makes me want to try them. I'll plan on upping my good carbs and fat intake!

Dd1b220085ff251e08cad4f934ee683c

(75)

on May 31, 2013
at 11:28 AM

Great ideas with using the fat drippings

089dd41b18fbb95ebb5347cded708d98

(5635)

on May 31, 2013
at 04:05 AM

Definitely agree. I do no cardio besides some cleaning around the house. I stick purely to strength training and have put on 16 lbs. im sure a lot of it is fat but its all good.

F291857fa12a0291688ea994343156dc

(720)

on May 31, 2013
at 01:41 AM

Perhaps you need to re-read my post. I didn't say "hit the weights" I used the words " healthy enough", "moderate", "gently", "take it easy", be careful", "pretty small". I didn't suggest Crossfit or HIIT... just some minimal . gentle activity. And some links to check her situation, calories. Did you even visit the links?

618fc5298c4a96b817c4918c795a875f

(1217)

on May 30, 2013
at 09:55 PM

you are telling a 95lb woman who wants strategies for more calories in her diet for rapid weight gain to lift weights? I think weights are great, but it isn't the answer to every situation - I don't think giving her more lean muscle mass that will burn her calories faster will get her where she needs to go. I may be wrong, but...

Dd1b220085ff251e08cad4f934ee683c

(75)

on May 30, 2013
at 07:41 PM

I'm currently doing the AI paleo diet - no grains, dairy, eggs, nightshades, etc.

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9 Answers

2
Medium avatar

on December 07, 2014
at 02:26 PM

Before we tackle the issue of how to gain weight quickly, let us look at the reasons why scrawny and thin people fail in gaining weight successfully no matter how hard they try. Survey statistics discovered the following as the top reasons why they are not putting on weight:

1. Poor Diet

Skinny people are not eating right and enough. By that, it means that they are not eating foods that would help them to gain weight. Protein is critical in adding extra weight but many folks do not get enough protein intake. This is where things go awry. So how can they expect to gain weight quickly or for that matter, any significant weight improvement at all? It is important to load more on protein, and less on simple carbs. Read on for specific weight-gain diet foods.

2. Proper Work-out

Eating is not sufficient. We all need to engage in some kinds of physical activities to convert our food intake to healthy mass. This conversion can take place only with proper exercises. People who truly understand how to gain weight quickly do so in a healthy manner with proportionate muscle mass gain.

3. Poor Motivation

Weight gaining or slimming works in a similar manner. Medical practitioners have come to understand that the motivation behind the individual wanting to gain weight is vital to his/her success. Our generation is often called the "instant noodles" generation where everyone desires instant results. Weight gaining is not an overnight mission, but a long-term goal. Failing to understand this is a sure ingredient for weight gain failure.

Once we are able to acknowledge and work around the common grounds for failure, we are well on our way to successful quick weight gain. Are you ready for some easy-to-follow tips on how to gain weight quickly?

1. Weight Gain Diet Foods 101

I mentioned earlier that eating the right foods and eating enough of them is the key to weight gain. Foods such as fast food, chocolates and other junk food like chips won't do you any good. Any weight gain from such foods would do your health more harm than good.

Cultivate a habit of eating more than your daily energy and calorie needs. First, find out what is your Basal Metabolic Rate (BMR) which equates your daily calorie need/count to maintain your weight at its current level. Next, start planning your weekly dietary plans to increase your weekly intake by 3500 calories to achieve a weight gain of 1-2 pounds within a week. This translates to an additional 500 calories in your daily calorie intake.

Eat more protein-based food stuff such as beef and chicken. Drink more milk for it is a rich source of protein. Balance your meals with vegetables and nuts as well. Eat 5 or 6 small meals rather than 3 big meals to balance the calorie intake.

2. Weight Gain and Muscle Mass Building Routine

You need to tone up the extra weight you are adding to your bodies so that you don't end up obese. Depending on your preference for physical activities, the 2 kinds of activities recommended here would be useful in complementing with your weight gain diet.

Engage in moderate activities such as brisk walking, jogging or playing a sport for at least 30 minutes for 3-4 times per week. Try to inject some fun into your physical activity so that you would feel encouraged and motivated to cultivate this as a habit and eventually as part of your lifestyle.

Work out in the gym on some resistance training for at least 3 times per week. But before you do so, speak to a qualified physical training instructor who can advise on what exercise routine is suitable for you. If not, go to the library to read up on what are the work-out routines that are ideal for a person of your build and weight.

Knowing these simple tips on how to gain weight quickly should give you better knowledge than most people in the basic building blocks of gaining weight healthily. For more details about the ideal natural weight gain diet foods and more tips on how to gain weight and muscle mass simultaneously, visit my blog for further reading.



1
8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on July 15, 2013
at 12:51 PM

Laura I feel your pain. I had fluoride poisoning too (I was swallowing tons of toothpaste because I didn't have access to clean water to rinse out my mouth and I started getting rashes around my mouth and on the bottom of my chin. I'm an idiot, I know)

First of all - make sure you've identified all the sources of fluoride in your food supply - chicken bones/chicken thighs, chicken soup, tea, wine, conventional grapes, tomatoes, potatoes, also tons of non-organic fruit like apricots, plums, etc. - much of it gets sprayed with Cryolite, which is Sodium Alumino-fluoride (it was methyl bromide but that was banned as a greenhouse emitter, so now they use fluoride which they are also getting ready to phase out. Water is actually a very small contributor to the fluoride people used to get, and probably we receive the most fluoride exposure through pesticides).

On the one hand, I appreciate that I can buy tomatoes and potatoes at the store and they will stay good and last forever, unlike the stuff I buy at the grocery store! It's amazing, truly, what science has brought us and that we are able to feed the world with our technology. But unfortunately I have a reaction to it, and you do too.

Other foods to avoid: Small fish like anchovies and sardines (their bones really), and the bones in salmon (I was eating like, 1/2 lb of salmon a couple of times per week and would always see a reaction after I ate it. Or perhaps it was something in their feed, I have no idea.)

So it's crucial you eat grass-fed beef for your omega-3 fatty acids, as I avoided salmon due to my skin reactions.

Second, eating more fats and proteins increases your stomach acidity which will increase the solubility of fluoride, which was causing reactions on my skin. So as I was going "paleo" and even autoimmune paleo, I was over-avoiding starches I was having more and more reactions, allergies developing, etc. Therefore, I would definitely advise you to include carbs - bananas, potatoes, rice, plantains, etc.

If you want to gain weight, I would really recommend GAPS and a GAPS practioner, and making your broth with reverse-osmosis purified water and beef bones with lots of gelatin, and trying to switch your food to as local as possible (I trust my local farmers more than even Earthbound farms or whatever organic crap they sell in my grocery store, and even trust my local dairy farmer's cows which are partially grain fed more than what is sold in the grocery stores. The fat is still rich in beta carotenes (i.e. yellow) when I cook it)

Also, avocadoes are your best friend as they are a source of boron, which is good at pushing out fluoride.

Supplementation will also be key for you - vitamin C, magnesium, Vitamin D3, molybdenum, vanadium, and a dozen egg yolks per week (for glutathione production). I use the perfect health diet supplementation as molybdenum has been shown to play a role in fluoride metabolism in animals, and also magnesium.

However, you may react to even supplements with your leaky gut. Basically you should be consuming as much beef bone broth as physically possible,

But seriously, INTRO GAPS DIET - try it for about a week - beef broth, well cooked vegetables, beef and TONS of egg yolks-like 3-4 a day. See how you feel. It's really restrictive, but it's the only thing I found where I saw a HUGE difference.

Until your gut is healed, you may have issues absorbing the nutrition from your food and gaining weight. In the GAPS diet she calls it failure to thrive. Your leaky gut will also be the source of many food allergies too. Finally, you probably really need to improve your gut flora, so probiotic foods like sauerkraut, kim-chi, etc. are your best friends.

Dd1b220085ff251e08cad4f934ee683c

(75)

on July 15, 2013
at 03:44 PM

I've also increased my starches and that helped a lot - so I think if I can figure out the histamine issue I'll be doing really well. My thought is that on a low histamine diet I can have lots of squashes, my beef/bison but try to figure out how to quick cook it, the homemade beef tallow, and my juicing. Do you see any issues related to these with histamine/amines/glutamates? It's been really hard getting through this-my gut must really be bad off to react to some many things. The beef broth didn't do well with me but it could just be b/c my body was so full of histamine

Dd1b220085ff251e08cad4f934ee683c

(75)

on July 15, 2013
at 03:41 PM

Hi elf27-thanks for your comment. I am sure there is no fluoride in my diet anymore thank God! I am still struggling with food allergies/leaky gut issues. Right now I think I'm having a problem with the histamine in the avocados, bone broth, and the way i was preparing my meats. I'm trying to get away from the slow cooker and prepare my meats more quickly. I also am going to drop back to 1 avocado per day since they're high histamine. Do you have any suggestions for a low histamine diet with paleo? (like how to cook beef/bison, is the beef tallow ok, etc)

1
089dd41b18fbb95ebb5347cded708d98

(5635)

on May 31, 2013
at 04:04 AM

I was the same as you in regards to weight. I am 5'4" and started paleo in august at 84 lbs. i have gotten to 100 lbs and there isnt a secret to how i did it. Just eat a lot more than you are already eating. I average 3000 calories a day and most is high fat since i keep my carbs under 100 grams per day.

E24390f6d880f9144cdf7ab13220a84a

(3)

on December 07, 2014
at 11:13 AM

Joanna that sounds like a good diet.   Don't forget however that super low carb diets (typically under 50 grams but for some people under 100 grams) are incredibly diuretic.  In the research literature they have to give people on such diets huge sodium loads - typically over 4 grams of sodium a day - to overcome those issues.   I eat a ton of salt every day.  I typically am taking some sodium and potassium bicarb once or twice a day between meals to fight acidity as well.

By the way, how do you manage to not gain weight on 3000 calories a day with your small size?  That's all bad absorption due to your UC?  

Sounds like you made incredible progress.  100 is a healthy weight for that height.

Dd1b220085ff251e08cad4f934ee683c

(75)

on May 31, 2013
at 11:34 AM

Thanks for sharing your story-and congrats on getting up to 100 pounds! It's been a bit frustrating for me but I know my diet is so much better now. I'll start focusing on eating more of what I am tolerant to and getting more calories from the good fats! I've been amazed at how the homemade beef tallow has detoxed me some - it's really powerful and great stuff!

1
618fc5298c4a96b817c4918c795a875f

(1217)

on May 30, 2013
at 09:51 PM

STARCHY CARBS + FAT = WEIGHT GAIN

Potatoes / Sweet Potatoes / Yucca / Plantains / Taro mashed with lots of butter or tallow will get some weight on you, I'm sure. I love to add sauteed greens to the mash - delicious and nutritious! I hope your gut can handle this - it is fairly gentle and really helped me when my intestines were at their worst.

Dd1b220085ff251e08cad4f934ee683c

(75)

on May 31, 2013
at 11:30 AM

I can't wait to try greens - they're on my short list! I'm a little concerned about the oxalates in sweet potatoes but the great nutrition in them still makes me want to try them. I'll plan on upping my good carbs and fat intake!

Dd1b220085ff251e08cad4f934ee683c

(75)

on June 01, 2013
at 11:53 AM

You mentioned PUFA's - I am currently eating fats in avocados, homemade grass-fed beef tallow, beef/bison fats, and plan on doing coconut oil. From what I gather those are all ok PUFA wise - is that correct? Thanks!

618fc5298c4a96b817c4918c795a875f

(1217)

on May 31, 2013
at 08:15 PM

Best of luck, Laura - I think maybe you can focus on getting your weight up where you want it, then dial it in further as far as your nutrients are concerned. Even though I have huge malabsorption issues, I haven't found oxalates to be as big a problem as I thought they would be. And I eat ALOT of spinach! I think sometimes the detrimental quality of certain foods may be a bit overstated - unless we are talking about the big 3 - wheat, soy, and PUFA!

Dd1b220085ff251e08cad4f934ee683c

(75)

on June 01, 2013
at 11:49 AM

I agree with you! I think that some of the scares about good foods are overstated and you have to look at the overall health benefits of the food even if they have things like oxalates, goitrogens, etc. Then just see how you do with it. Thanks for your help and great advice!

0
E24390f6d880f9144cdf7ab13220a84a

(3)

on December 07, 2014
at 11:07 AM

Laura what is a "dense carb"?   The more useful distinction would be high glycemic starchy carbs versus non starchy carbs like vegetables (the latter have lots of nutrition but few calories).

In your case I would be looking to increase my calories in fat, and the goto fat would be coconut cream.  Natural Value sells a fantastic coconut milk and coconut cream product on Amazon by the 12 pack.   You can cover your fruits and many carbs in milk morning and night.  You can add it as a creamer to tea or coffee.  You can drink it on its own.  For me anyway it is anti-inflammatory and provides a lot of calories.

0
1c67bc28f4e44bbb8770b86df0463df3

on May 31, 2013
at 03:42 AM

You can gain weight one of two ways. You can get fatter by over eating but you really shouldn't do that. I mean, why on earth would you??? OR, you can gain some muscle by lifting weights. Starting Strength will have you looking like a goddess.

0
7bf306ada57db47547e9da39a415edf6

(11214)

on May 30, 2013
at 09:05 PM

Add fat in the morning. Add carbs at night. Dates are nature's candy, and they work pretty well.

The fat/protein in the daytime, and then carbs/protein in the evening is the carb-backloading thing. You can find here if you are interested in learning more.

It is basically a way to use insulin to your advantage- grow muscle rather than a lot of fat. Fat and carbs, especially in the morning, means more fat on your body.

Here is a podcast about carb-backloading. I haven't actually bought the system, so I suppose there may be some secrets I don't know about.

0
F291857fa12a0291688ea994343156dc

(720)

on May 30, 2013
at 08:29 PM

If you're tolerating your current diet well and are healthy enough, do some resistance work. Start doing some moderate weight / resistance work... the human body reacts & adjusts to its environment.

Gently give your body a reason to gain muscle AND give it the food it needs to build that muscle.

Take it easy, be careful ....5' 4" and under a 100 pounds is pretty small.

No running! Some moderate walking would be good.

check this web page & calculator out

http://home.fuse.net/clymer/bmi/

although you might be outside the working area of the model.

It works pretty good for me but it not perfect. .... 6' ~190 35" waist

these are useful as well

http://www.freedieting.com/tools/calorie_calculator.htm

http://www.freedieting.com/tools/nutrient_calculator.htm

good luck ...keep at it!

Dd1b220085ff251e08cad4f934ee683c

(75)

on June 03, 2013
at 11:08 AM

Thanks BobK! Doing things slow has been hard but I have found that if I do things too quick I definitely pay for it. Glad to see others that have had good experience with taking things slow. I've also noticed that with changing my diet - it's taking a long time for my system to get used to meat and all this extra fat but I'm taking it slow and won't give up!

618fc5298c4a96b817c4918c795a875f

(1217)

on May 30, 2013
at 09:55 PM

you are telling a 95lb woman who wants strategies for more calories in her diet for rapid weight gain to lift weights? I think weights are great, but it isn't the answer to every situation - I don't think giving her more lean muscle mass that will burn her calories faster will get her where she needs to go. I may be wrong, but...

F291857fa12a0291688ea994343156dc

(720)

on May 31, 2013
at 01:41 AM

Perhaps you need to re-read my post. I didn't say "hit the weights" I used the words " healthy enough", "moderate", "gently", "take it easy", be careful", "pretty small". I didn't suggest Crossfit or HIIT... just some minimal . gentle activity. And some links to check her situation, calories. Did you even visit the links?

Dd1b220085ff251e08cad4f934ee683c

(75)

on May 31, 2013
at 11:31 AM

Great thoughts - I have been doing some gentle/easy walking and elliptical work to stay loose but nothing extreme. I've been amazed at how the gentle walking has really helped with muscle soreness/tendonitis. Thanks for the tips!

F291857fa12a0291688ea994343156dc

(720)

on June 01, 2013
at 04:52 AM

Yeah... I corrected a typo.. I added a comma. What does your "perfect recall" tell you?

618fc5298c4a96b817c4918c795a875f

(1217)

on May 31, 2013
at 08:17 PM

@BobK you edited your answer after I commented on it. Lucky I have a near perfect recall!

089dd41b18fbb95ebb5347cded708d98

(5635)

on May 31, 2013
at 04:05 AM

Definitely agree. I do no cardio besides some cleaning around the house. I stick purely to strength training and have put on 16 lbs. im sure a lot of it is fat but its all good.

Dd1b220085ff251e08cad4f934ee683c

(75)

on June 02, 2013
at 01:09 PM

I was surprised how gentle exercise helped to keep me limber - I thought being more sedimentary would help but it actually made my joints stiffer and made it worse if I ever tried to do anything at the spur of the moment. I can't do anything strenuous, a lot of bending/squatting, but the walking and elliptical do seem to help!

F291857fa12a0291688ea994343156dc

(720)

on June 02, 2013
at 05:53 PM

Laura- Take it easy, make progress slowly. After my surgery, I could barely walk. I used the weight of a kitchen towel to do "resistance work"on my right foot. Eventually, I was able to walk without an ankle / calf brace. I continued my efforts and was able to give up my cane after 6 months. Having to use a can was an eye opening experince. Do what you can, movement is more helpful than total rest. BTDT :)

F291857fa12a0291688ea994343156dc

(720)

on June 01, 2013
at 07:33 PM

Yeah... I corrected a typo.. I added a comma. What does your "perfect recall" tell you? Besides both the OP (Laura) & Joanna seemed to agree with & appreciate my suggestions. I've personally recovered from a partially disabling injury... I didn't do it by diet, rest or exercise separately. I did it with a reasonable combination of all three. The human body is a dynamic system it reacts to inputs. Sheesh!

0
B72e976b2df9e7f01315830062a5209c

(1365)

on May 30, 2013
at 08:22 PM

Make a normal meal and add some extra carbs AND fat to it. If your normal breakfast is eggs and bacon, add some sweet potato hash browns cooked in bacon fat. If your normal dinner is meat and vegetables, make some homemade sauce out of your fat drippings, coconut oil, and mashed plantains. Don't be afraid of fruit or (real) chocolate, and because you have a lot of intolerances try to experiment and find sources of easy calories that work for you.

Dd1b220085ff251e08cad4f934ee683c

(75)

on May 31, 2013
at 11:28 AM

Great ideas with using the fat drippings

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