There's a wealth of information online, in books, on TV and on the radio on how to lose weight. Supermarkets now specify what % of our recommended daily allowance each product contains and there are constant promotions on foods that are low in fat, carbohydrate, salt and sugar. Yet some of us have the opposite problem; we can't put weight on, and it's often very hard to find information on how to do this healthily.

If you tell people that you're trying to put on weight most will say "oh lucky you, I'd better give you my biscuit tin" or "just eat pizza and chocolate", but they couldn't be giving worse advice. These are the kinds of foods that will give you a sugar crash at noon, so you feel nauseous and skip dinner. They'll sap you of energy, get converted straight into flabby fat that hangs off your body and make your hair and skin dull and greasy too. There are so many other foods out there that are both healthy and full of fat (good fats) and these are the ones you should be 'pigging out on'.

Let's start with nuts. Ever wonder why there are bowls of them around everyone's homes at Christmas? That's because they help you store up good fats within the body, ready for the colder months when food might be a bit scarce. They're high in protein and mixing them with seeds such as sunflower seeds will give you endless bounds of energy. Cashews and hazelnuts are perfect for sensible weight gain.

Next are avocados. They're a fruit that for some are a luxury and for others seem a bit strange. If you like them then slice half an avocado up and pop it in a salad with bacon, grilled until it's crispy and the fatty bits and nice to eat too. Yes, it's a salad, but it's one that's packed with nutrients that will get you ready for the next bit.

Don't forget that while you're doing all this munching you should be exercising too. Try exercises that don't burn calories, but rather tone your body up, such as yoga and Pilates. Try going for a brisk walk and doing lots of stretches afterwards, or while you're on the train clenching each buttock separately so that the fat you're gaining turns to muscle and you look toned, rather than fat.

Houmous is hailed as a health food, but actually it's full of oil and can help you put on weight as well. Have this with white pitta bread as a side with dinner, or with raw veggies and a big piece of fish that's full of omega 3 (another nutrient that's very good for you).

Finally, if you're very underweight then try looking towards nutrient packed milkshakes such as Complan or Nestle Nutren. They're full of every vitamin and mineral that you need and act as an extra meal when you have a whole sachet mixed with milk. Don't substitute these for meals, but have one warmed up an hour or two before bed to help you sleep, or in the morning as a smoothie with breakfast. Watch out as they're quite filling; you may want to have half a sachet at a time. Happy eating!

Stan Tian

Copyrighted material; do not reprint without permission.

 

View all articles by Stan Tian