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  • Q&A with Australian Health Practitioners

    I'm Underweight. What can I do to gain healthy weight?

    Related Topic
    Weight Management
    Hi I need to take some kilos on but don't know how and what to eat to gain weight healthy. I also want to keep my blood sugar stable, so eating a lot of fast carbohydrates is not the best solution. I'm a bit lost when it comes to what happens to the body, when you are gaining weight. Will I get a pot belly or so?
    • 2 answers
    • Dr Simon Easterbrook-Smith
    • Fumi Somehara
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    Agree

    Dr Simon Easterbrook-Smith

    Health Professional

    My research interests include immunology and the mechanisms of amyloid formation. The latter has implications for people who are dealing with Alzheimer's Disease, Parkinson's Disease … View Profile

    I think that talking with an Accredited Practising Dietitian (APD) is a good idea.

    An APD will be able to review your diet with you and suggest ways in which it could be changed to allow you to gain weight in a healthy way.

    You can find an APD here:

    http://daa.asn.au/for-the-public/find-an-apd/

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  • Fumi Somehara

    Dietitian, Nutritionist

    Fumi is a dietitian (APD) specialising in Dancer's Health and Eating Disorders Treatment. Her work is grounded in Health At Every Size (R) and Non-Diet … View Profile

    It is indeed frustrating when you're trying to put on a few kilos but can't.

    I agree with Dr Simon that seeking help from an accredited practicing dietitian can help you gain weight in a healthy and safe way.

    You don't need to eat "fast carbohydrate" foods to gain weight. In fact, choosing whole grains will be much better because they are packed with more nutrients such as protein which you will need to build muscle (= gain weight).

    To gain weight, you will need to eat more calories than you will use. How you achieve this will really depend on your lifestyle and personality - it's about finding strategies that work for you. 

    Do you have regular meals, or skip often?

    Are you eating from a variety of food groups? These include whole grains, whole grains, protein foods (animal and/or plant-based), vegetables, fruits, dairy (or other calcium-rich foods like beans or almonds) and using heart-healthy oil (olive oil, peanut butter, avocado, nuts and seeds).

    Do you have existing medical conditions that may be underlying the cause of being underweight?

    I've just asked a few questions that you're most likely to be asked if you see a dietitian. I'll assure you, you won't get a pot belly if you eat correctly!

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