Underweight Topic

U1192851095 07/28/22
I just CANT gain weight!! Suggest me some high calorie foods and snacks! Something i should include in my daily life to help me gain weight

Dietician 07/28/22
Hi U1192851095, I am sorry to hear you are frustrated about not being able to gain weight. Do you have a good appetite? Are you including 3 meals plus 3 snacks daily? That is often what it takes to gain weight. Try to avoid meal and snack skipping. Can you add calorie boosters to your foods, like extra oil, nut butter, cheese, and avocado? Smoothies, shakes, and protein drinks can help also. If you are a Premium member, check out all of the smoothie recipes in the MyNetDiary Premium recipe collection. You can increase the amount of smoothie you drink and add calorie boosters, like extra protein powder, oil, avocado, nut butter to further boost the cals.

Here is an article I hope you find useful.

https://www.mynetdiary.com/tips-for-healthy-weight-gain.html

Here are some snack ideas. I would further boost the 150-calorie level by doubling portions and adding more calorie boosters, like hummus and salad dressing to meet your weight gain needs.

151 - 200 calorie snack ideas

1 ounce sweet & salty snack mix
15 almonds & 12 cherry tomatoes
1 ounce cheddar cheese & 1 ounce olives
1 ounce roasted kale chips
1 cheese stick, 10 whole-grain crackers, and 1 small apple
1/4 cup black beans on a small whole wheat tortilla with 1 tablespoon salsa
3 tablespoons hummus and 1 mini whole wheat pita with sliced cucumber, tomato, and carrot
4 dried apricot halves, 1 ounce pepper jack cheese, & 4 whole-grain crackers


Hope this helps.


Please reach out if you need more advice. Cheers, Brenda (MyNetDiary Dietitian)

U1192851095 07/29/22
Thankyou so much! Though i have zero appetite these im gonna try my best.

Dietician 07/29/22
Hi U1192851095,

You are welcome! It can be tough to gain when you have no appetite. I have worked with many people on weight gain. Many times, when you have no appetite, it can be easier to drink your calories instead of eating. Have you found that yourself?

I would also use calorie boosters as best you can, preferably healthier add-ons, like nut butter, cheese, nuts, seeds, oil, avocado. Some people just eat a spoonful of nut butter as a quick calorie boost (if it works for you, of course:) Also, if your digestion approves, a bed-time snack is a real plus for weight gain.


A consistent effort is often needed for weight gain. Please keep us posted on how it is going and if you need further guidance. Best of health to you! Brenda (MyNetDiary Dietitian)

U1193067098 08/27/22
I'm in exactly the same situation & the most useful things I've found are that daily exercise helps a ton & when you're eating a meal, just keep chewing.

Exercise will turn calories into muscle mass; thus increasing overall weight & simultaneously requiring an increase in daily caloric intake. I'm not saying you have to go to a gym or push yourself to your breaking point, just do some push-ups & sit-ups, take a walk, etc. Also a pretty important thing to mention is that you should alternate the exercises you do because they need time to heal, reguardless of the exercise intensity.

When I say just keep chewing, I mean make sure you're constantly consuming the food that's been prepared. When you eat, try to always ensure that there's food in your mouth until you've finished (don't stuff yourself or anything of course). I also distract myself so I can't focus on my appetite, letting eating become a background task like breathing or walking.

Make sure that if you decide to do either of these that you're doing them in a safe & healthy way, best of luck.

Underweight