[Anonymous]

So as title really, I would like advice on how to healthily gain weight.
I am 20, female and my BMI is 17.7.

I really want to get this up to the normal category. I have had an eating disorder in the past and have a difficult relationship with food (I hate the feeling of being completely full).

Can someone suggest a meal plan?

I'm pescatarian (eat fish but no meat).
Thank you

[Anonymous]

Simple, eat a calorie surplus. Easiest way is to not hold back on snacking. If you eat normal, healthy meals including enough carbs, protein and fat, and have enough fruit, you will easily get your necessary nutrition, and the snacking won't do anything bad for your health.

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[Anonymous]

Well Cheese would be a good start

weather that be on toast

on well...
a Pizza which is less healthy than cheese on toast.

I would also suggest trying out Milk that's more fattening...

This would be a start...

I didn't do cheese on toast

but I started with Dairy that's slightly more fattening because when I was 14 I was Under 70 lbs. (Normal 6 year old weighs about 60)

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[Anonymous]

I hope you don't mind me asking, but why?
Being moderately underweight is no health risk at all (BMI 15.5-18)
No evidence in the slighest that it contributes to ill health.

[Anonymous]

(Original post by Anonymous)
I hope you don't mind me asking, but why?
Being moderately underweight is no health risk at all (BMI 15.5-18)
No evidence in the slighest that it contributes to ill health.

I'm unhappy with my body, I lose weight without meaning too and it's caused my breasts to actually get smaller when I was an A cup already. Plus whenever I've seen my GP they've told me to it would be a good idea to gain a little weight.

[Lunch_Box]

Eat 2k+ calories a day.

[Anonymous]

(Original post by Anonymous)
I hope you don't mind me asking, but why?
Being moderately underweight is no health risk at all (BMI 15.5-18)
No evidence in the slighest that it contributes to ill health.

Complete. Rubbish.

http://en.wikipedia.org/wiki/Underweight

Why do you think we treat anorexics?

[Anonymous]

(Original post by Anonymous)
I hope you don't mind me asking, but why?
Being moderately underweight is no health risk at all (BMI 15.5-18)
No evidence in the slighest that it contributes to ill health.

I don't think telling her that she doesn't need to gain weight is a good idea, especially with her history of an ED.
For all you know she could have severe osteoporosis.
Most people who are underweight don't eat enough, don't eat well enough, or don't do nearly enough exercise (specifically resistance exercise to strengthen muscles and bones), to be healthy. Significantly lacking lean body mass is never good. The rare exception to this is athletes who have refined their diet so that it specifically leaves them at a deficit while getting in their micros and macros.

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[Bubblyminty]

Ifn you want to gain weight then you must eat more. This doesn't meat going all out and binging but just increasing your calorie intake. Gaining healthily takes a couple of months to see the results that you want. You may only put on 2-4 pounds each month. I still suggest regular exercise but nothing to extreme if you are looking to gain weight.

Breakfast: Have something with carbs in the morning. If you like cereal with fruit then eat that but if not then some wholegrain toast and a large egg (made how you like it). And drink a glass of whole milk. Dairy is good for you and whole milk is more beneficial than semi-skimmed milk. The fat is only 3-4 percent higher anyway so there is virtually no difference.

Snack: If you are looking to gain weight then something sugary is what I suggest. Maybe some chocolate but I don't think can be healthy everyday. Instead get something with or protein to put on weight. Banana and a tub of yoghurt sounds better and there is a good amount of sugar in that.

Lunch: Boiled rice & pan-fried tofu with vegetables

Snack: A handful or two of roasted/ raw nuts. Mix around and see what you like, I love the one nut mixes that you can get at Marks and Spencers. Maybe a few pieces of dark chocolate two because that is good for you in small quantities.

Dinner: A whole salmon filet and lots steamed vegetables. (I never eat carbs for my last meal but you can if you like)


I understand what you mean by hating feeling full. Just don't overeat which I am sure you won't. Make sure that you feel satisfied before you leave the table. Tell yourself that what you are doing will benefit you . Good luck.

[Bubblyminty]

(Original post by Anonymous)
I'm unhappy with my body, I lose weight without meaning too and it's caused my breasts to actually get smaller when I was an A cup already. Plus whenever I've seen my GP they've told me to it would be a good idea to gain a little weight.

I hated that when I was young. I was so thin I had the tiniest boobs . Everyone else was filling out and had a figure so I decided to put some weight on but I am comfortable now with myself.

[Watch Key Phone]

(Original post by Anonymous)
I'm unhappy with my body, I lose weight without meaning too and it's caused my breasts to actually get smaller when I was an A cup already. Plus whenever I've seen my GP they've told me to it would be a good idea to gain a little weight.

It sounds really positive that you want to gain weight up to a healthy BMI. If your GP is suggesting that you gain weight, you could try asking them for a calorie supplement of some kind. When I was underweight, I got them on prescription from my GP and they really helped. They tend to be in the form of milkshake-type drinks, or sachets of powder that you mix with milk. They're really easy to drink and add the same amount of calories as a small meal.

[LittleDD]

(Original post by Anonymous)
Complete. Rubbish.

http://en.wikipedia.org/wiki/Underweight

Why do you think we treat anorexics?

I do agree that for some people it's normal to be underweight and still healthy like myself who as BMI of 17.3 due to genetics. But for lot and most people it's not healthy.

[Mameha1990]

i had the same problem of trying to gain weight Hun x
it ended up i would gain a few pounds then lose more than i had put on x
i was 9st 2lbs gain a couple of lbs to about 9st 4lbs then drop to 8st 9lbs
my partner is a gym instructor so he devised me an eating plan of high protein
now im 10st 4lb 3/4 - the heaviest i have been in all my life
im 5ft 8 and now healthy
if you want to gain weight eat regularly and eat foods with high protein i.e. chicken, fish couscous etc
good luck Hun x

[katehlouise]

I'm sorry but telling a person, who is recovering from a eating disorder, that being underweight isn't unhealthy is ridiculous... Sure, it's not the end of the world if some people are a little underweight - but for people who have problems with food and eating, it is really unhealthy.

You could try snacking on foods that are higher in calories. A good snack is nuts. They're high in calories, but they are still healthy (as long as you don't live on them!)

[triplexm]

As someone who's still struggling with recovering from anorexia (but come a long way!), I'd say eating three balanced meals a day along with an afternoon snack, and another one or two optional ones at 10-11am or just before bed is the way to go food-wise. I've been hospitalised several times and the approach that was used if we still weren't making the required weight gain per week was to add on a nutritional supplement. These tend to be sort of milkshake like drinks, although I know you can get them in juice form too (haven't tried those). Unfortunately, not all of them taste great because of the amount of iron in them. I'd steer clear of Ensure; it has a really metallic aftertaste that reminded me sort of like blood (sorry if I'm grossing anyone out). There's one called Resource that tastes pretty great though - a lot like a vanilla milkshake.

Personally, I'd recommend the supplement route over adding on tons of extra food just because it was easier to handle. Another reason the nutritionists preferred supplements was because of the tendency for anorexics to switch from the restricting sub-type to the binge-purge type if treatment hasn't proved effective (or they don't get treatment).

Anyway, that's just my two cents. Reading your post, it's clear that you've come a long way and I really admire you for that. It's a really insidious disease and it takes a lot of strength and bravery to get yourself on the path to recovery. All the best

[OU Student]

(Original post by Amwazicles)
It sounds really positive that you want to gain weight up to a healthy BMI. If your GP is suggesting that you gain weight, you could try asking them for a calorie supplement of some kind. When I was underweight, I got them on prescription from my GP and they really helped. They tend to be in the form of milkshake-type drinks, or sachets of powder that you mix with milk. They're really easy to drink and add the same amount of calories as a small meal.

When my BMI was roughly the same as the OPs, it was suggested that I have those milkshake type drinks and a meal on top.

I was also told something about 6 small meals a day. But I have IBS and can't handle a large meal.

OP - have you been referred to a dietician?

[LO :)]

If you hate the idea of being full try eating little & often. Say six small meals throughout the day. Can be hard to fit in thought of you're working full time etc.


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[Cybele]

My BMI is 17.4, my doctor didn't seem too concerned because I'm otherwise healthy except for getting easily tired sometimes. I have a bad habit of skipping meals, not purposely but because I'll forget or I'll be doing something else. I do snack throughout the day though but I'm probably not getting enough calories.

Obviously I've never had an eating disorder or anything so good on you for wanting to get your weight up. Make sure you eat 3 decent-sized meals a day and snack on things like cheese/dried fruit/nuts in between and maybe a calorie supplement to give you an extra boost. Some people find it more difficult to gain weight than others so be patient with it and you'll get there.