OpenHealth Q&A

Gaining weight in a healthy way can be challenging, especially if you're feeling full or nauseous with your current caloric intake. It's important to approach this gradually and safely.

Key Points:

1. You need to increase your caloric intake in a manageable way.
2. Focus on nutrient-dense foods that provide additional calories without making you feel overly full.
3. Consider the timing of your meals and snacks to boost your intake.

Explanation: At 5 feet 7 inches and 130 pounds, your body mass index (BMI) suggests you are on the lower end of the healthy weight range. To gain weight, it's crucial to create a caloric surplus, which means consuming more calories than your body uses. You mentioned consuming 1,500 to 2,000 calories, which may not be enough for your activity level, especially with regular workouts and basketball.

You can increase your calorie intake by choosing foods that are high in calories but still nutritious. For example, avocados, nuts, seeds, whole grains, and healthy oils can add calories without significantly increasing the volume of food.

Next Steps:

1. Increase Caloric Density: Incorporate calorie-dense foods into your meals, such as:

   • Nuts and Nut Butters: Add a handful of nuts or a tablespoon of nut butter to snacks or smoothies.
   • Healthy Oils: Drizzle olive oil or avocado oil on salads and vegetables or use it in cooking.
   • Full-Fat Dairy: Choose whole milk, yogurt, or cheese instead of low-fat versions.
   • Smoothies: Blend fruits, vegetables, nut butter, and protein powder into smoothies; it's easier to consume calories this way.

2. Eat More Frequently: Aim to have 5-6 smaller meals or snacks throughout the day instead of three large meals. This can help you consume more calories without feeling overly full.

3. Monitor Your Progress: Keep track of your weight and caloric intake to see what works best for you. Adjusting your intake based on your progress will help ensure that you're moving in the right direction.

4. Stay Hydrated: Drink beverages that contain calories, such as smoothies or milk, rather than just water. This can also help you meet your caloric goals without feeling too full from solid food.

5. Be Patient: Gaining weight can take time, so focus on making small, sustainable changes rather than trying to rush the process.

If you take these steps consistently, you should start to see gradual weight gain in a healthy manner. Let me know if you have specific questions or if there's something else you'd like to explore!