A Healthy Way To Weight-Gain.

Well, after our last article on reasons why women of African descent seem not to be able to lose weight, we got quite a handful of feedback on some, believe me, would love to GAIN some flesh! So we went shopping for this vital and much requested tips.

Yes, I know many of us are envious of such women. At least I know I am! As much as I know I am not overweight, and do look very good (allow me a second of vanity as my son would say), I would not mind toning down just a bit. I know a lot of you are on my side. Well, we do have some that need that bit which some of us would love to get rid of.

Now, as much as losing weight seems to be a challenge, so is gaining weight!

If you fall within the bracket of those who would love to add some flesh, we have some healthy ways for you to go about it. Gaining weight could be tricky if not done properly, and you have to be careful you are not piling up some unhealthy and avoidable fat.

The first thing to keep in mind is increasing your calorie-intake with NUTRIENT-RICH foods. Do NOT fall for “junk” foods. Focus on healthy foods that are packed with nutrients, vitamins and minerals (not soft drink or soda! Just kidding) such as dairy products, nuts, seeds, avocados, meats, seafood, poultry, yogurt, green vegetables and healthy fats. Avoid high-calorie foods that are packed with lots of sugar, fat, or empty calories.

Beware of dietary supplements that do promise weight-gain! In simple words, they do NOT work! Please save your money.

As tricky as this might sound, we found out that to gain weight, you need to eat protein-packed foods, as well as try eating six times a day, carefully spacing out your meals and making sure they are balanced with the proper amounts of protein, carbohydrates and fat – one of the same rules for losing weight! According to, “eat often and choose wisely, and you can expect to gain an average of half a pound to 1 pound per week”. I am sure that is good news for many!

Gaining Muscle Mass through exercise also helps. When you increase your muscle size, you can increase your body weight; but be careful not to overdo it. Eat snacks rich in protein immediately after weight-training. Avoid aerobic exercises though – those are better when on a weight-loss venture.

Here are some examples of nutritious foods – Boiled or scrambled eggs, Smoothies, meal replacement drinks, powdered milk, nuts such as cashews, pecans, almonds, dried foods, cheese, beans, vegetables, fish and tofu.

Let us know how this works for you. VTI©




Alice Bender, MS, RD, nutrition communications manager, American Institute for Cancer Research.
Christine Rosenbloom, PhD, RD,CNSD, sports nutritionist, professor emeritus Georgia State University; editor-in-chief, Sports Nutrition: A Practice Manual, 5th edition, American Dietetic Association, September 2011.
Sylvia Escott-Stump, MA, RD, president-elect, American Dietetic Association.
Medline Plus. “Appetite – Decreased.” Accessed May 6, 2011.
Woods NF, LaCroix AZ, Gray SL, Aragaki A, Cochrane BB, Brunner RL, Masaki K, Murray A, Newman AB; Women’s Health Initiative. “Frailty: emergence and consequences in women aged 65 and older in the Women’s Health Initiative Observational Study.” J Am Geriatr Soc. 2005 Aug;53(8):1321-30

About VTI©

Valentina is a self motivated mother who has always committed herself to the service of humanity. In her quest to help in this wise, she has tales of personal experiences. Her challenges and successes which are always ongoing, and she'll be sharing with you without reserve. - Olusegun Idowu

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