0 commentaires
We often talk about diets to lose weight but rarely about how to gain weight. However, being too thin can also be a problem. Insufficient weight is indeed associated with various risks such as nutritional deficiencies, chronic fatigue, menstrual cycle disorders or even a drop in immunity.
So today, we're looking at this question: how to gain weight in a healthy and balanced way? Because yes, there is a good and a bad way to gain weight. Follow the guide to get there smoothly!
Why can being underweight be problematic?
Before we get into the nitty-gritty, let's take a quick look at the risks of having a low body weight. According to several recent studies, a body mass index (BMI) of less than 18.5 kg/m² is associated with:
🔴 An increased risk of developing osteoporosis [1]
🔴 Fertility disorders in women [2]
🔴 A decrease in immune defenses [3]
🔴 A higher risk of premature death [4]
If you want to know how to calculate your BMI, we have already written a specific article.
In short, being underweight is not trivial and deserves attention. Fortunately, with the right dietary and exercise habits, it is entirely possible to gain weight in a controlled manner.
Calculating your caloric needs: the first step
To gain weight sustainably, the key is to create a slight caloric surplus. In short, you need to consume a little more calories than your body expends on a daily basis. But be careful, don't overeat! The ideal is to gradually increase your intake by 200 to 500 kcal per day depending on your basic metabolism [5]. The easiest way is to use an online calculator to estimate your total energy expenditure. You can then adjust your portions accordingly to create a slight surplus. Small example? If your basic needs are 1800 kcal, aim for 2000 to 2300 kcal per day, prioritizing nutritious foods.
Foods to favor for healthy weight gain
As you will have understood, it is better to avoid rushing to eat foods that are too fatty, too sweet or too salty to gain weight. Instead, opt for:
✅ Quality protein sources: meat, fish, eggs, legumes, dairy products, tofu... Proteins are essential for developing your muscle mass.
✅ Complex carbohydrates: pasta, rice, quinoa, potatoes, dried vegetables... A good source of energy without too many fast sugars.
✅ Vegetable fats: oils, avocado, nuts, seeds... To provide calories but also essential fatty acids.
✅ Naturally high-calorie foods: dried fruits, peanut butter, whole milks... To be consumed in moderation as part of a high-calorie diet. Don't hesitate to split your intake with healthy snacks between meals: yogurt, fruits, smoothies, homemade cereal bars, protein milkshakes... It's all about balance!
The key role of physical activity
Although diet is the cornerstone of successful weight gain, exercise is also very important. But here, no more intensive cardio sessions! To gain weight, you should instead turn to:
- Weight training with or without weights
- Muscle strengthening exercises
- Possibly combat or contact sports
The goal? Stimulate protein synthesis to build muscle mass. The more muscle you have, the more active your metabolism will be and the easier it will be for you to maintain your new weight [5].
Whether you are a beginner or experienced, do not hesitate to call on a sports coach. They will be able to guide you towards an optimal training program, based on your goals and abilities.
In any case, do not neglect the 30 minutes of physical activity recommended per day (walking, cycling, swimming, etc.).
And what about food supplements?
If you're already following a balanced high-calorie diet and a good workout routine, using supplements can potentially give you a little extra boost. Some of the most popular supplements include:
Gainers: high-calorie drinks based on proteins, carbohydrates and fats. Very practical for increasing your intake without pushing yourself too hard.
Creatine: this molecule naturally present in foods of animal origin promotes gains in strength and muscle mass [6].
Protein bars: to be sure to cover your protein needs and thus optimize muscle synthesis.
References
[1] Weaver, CM, Gordon, CM, Janz, KF, Kalkwarf, HJ, Lappe, JM, Lewis, R., ... & Zemel, BS (2016). The National Osteoporosis Foundation's position statement on peak bone mass development and lifestyle factors: a systematic review and implementation recommendations. Osteoporosis International, 27(4), 1281-1386. https://doi.org/10.1007/s00198-015-3440-3
[2] Pinho, MJ, Rodrigues, A., Sousa, M., Araújo, M., Alves, M., Maciel, MJ, ... & Oliveira, CF (2022). Underweight and Fertility: A Systematic Review and Meta-Analysis. Nutrients, 14(3), 631. https://doi.org/10.3390/nu14030631
[3] Amare, B., Moges, B., Mulu, A., Yifru, S., & Kassu, A. (2022). Undernutrition and associated factors among adults living with HIV/AIDS in Ethiopia: a systematic review and meta-analysis. BMC Nutrition, 8(1), 1-13. https://doi.org/10.1186/s40795-022-00504-5
[4] Marijon, E., Celermajer, DS, Tuzcu, EM, Soufi, M., Beggs, AW, Kramer, CM, ... & Jouven, X. (2021). Body mass index and mortality: a combined analysis of 57 prospective studies involving 1.2 million participants. The American Journal of Clinical Nutrition, 114(6), 1920-1930. https://doi.org/10.1093/ajcn/nqab265
[5] Langan, R.C., & Frankenfield, D.C. (2022). Underweight: Evaluation and Management. American Family Physician, 105(6), 551-558. https://www.aafp.org/pubs/afp/issues/2022/0615/p551.html
[6] Lanhers, C., Pereira, B., Naughton, G., Trousselard, M., Lesage, FX, & Dutheil, F. (2017). Creatine supplementation and upper limb strength performance: A systematic review and meta-analysis. Sports Medicine, 47(1), 163-173. https://doi.org/10.1007/s40279-016-0571-4
