Description
How can you gain weight in a healthy way? Whether you're underweight, recovering from illness or trying to build body mass, gaining weight can be just as challenging as losing it.
In this episode of On Nutrition, registered dietitian Tara Schmidt talks with Mayo Clinic registered dietitian Lisa M. Epp, RDN, LD, about when weight gain becomes medically necessary and how to safely increase calories. They discuss why someone may need to gain weight, health risks associated with being underweight and when feeding tubes or IV nutrition may be necessary.
You'll also learn which calorie-dense foods can help with weight gain, why simply eating more protein isn't necessarily the answer and how to add calories without dramatically increasing the amount of food you eat. Plus, Lisa shares the recipe for a Mayo Clinic smoothie with about 700 calories and explains the differences between lean bulking, clean bulking, dirty bulking and body recomposition.
In this episode, you'll learn:
• When gaining weight may be medically necessary
• Health risks associated with being underweight
• Why some people struggle to gain weight
• How many extra calories may be needed for weight gain
• High-calorie, nutrient-dense foods to consider
• Why protein alone isn't enough for weight gain
• How to add calories without adding lots of food volume
• When nutrition shakes and supplements can help
• How to make Mayo Clinic's 700-calorie smoothie
• The difference between lean, clean and dirty bulking
• How exercise fits into healthy weight gain
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00:00 Introduction
01:14 Why gaining weight can be difficult
02:29 Wanting vs. needing to gain weight
03:52 What does underweight really mean?
05:28 Why someone may need to gain weight
06:49 Health risks of being underweight
07:37 How do you know if you need to gain weight?
09:27 When tube feeding or IV nutrition is needed
11:32 Foods that can help you gain weight
13:01 Why protein isn't enough for weight gain
14:38 Creatine and weight gain
15:14 What should you eat to gain weight?
16:21 Healthy ways to add more calories
17:29 How many extra calories do you need?
18:17 High-calorie drinks and hydration
20:51 Eating more frequently to gain weight
22:24 How to make meals more calorie-dense
25:43 Nutrition shakes and supplements
27:23 Mayo Clinic's 700-calorie smoothie
29:29 How quickly should you gain weight?
30:50 Lean bulking, clean bulking and dirty bulking
32:41 Exercise while gaining weight
33:42 Sleep, stress and weight gain
34:24 How to make eating enjoyable
34:56 When to see a dietitian
35:34 Tips for healthy weight gain
36:21 Key takeaways