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Medical Forum / General / Nutrition / July 2006Healthy diet for skinny people
I'm too skinny and have a high metabolism. Most dietary advice seems to be targeted at people who are fat or prone to fatness, or those who are assumed to be eating junk food all night despite the advice. For example, it might be suggested to eat a salad for lunch with low fat dressing. If I did this, my stomach would be growling all day and I would lose weight rapidly. I eat fast food almost every day for lunch and am still skinny. How can I avoid the nasty fats and salt (or whatever) and still consume 750-1000 calories at lunch? For that matter, how can I get ~2000 calories in a day, in a healthy way? I don't have the will to eat as much whole wheat pasta or chicken breasts as it would take... Charles ha scritto: > I'm too skinny and have a high metabolism. Most dietary advice seems > to be targeted at people who are fat or prone to fatness, or those who [quoted text clipped - 8 lines] > way? I don't have the will to eat as much whole wheat pasta or chicken > breasts as it would take... The fact is: skinny people are actually fat! Almost never a person is too skinny because he has body fat levels lowers than 6% Many skinny people have a body fat percentage of 20 to 25% Even anorexic girls have high body fat levels and they become emaciated or die because of muscle loss and not because of low body fat levels Indiscriminate body weight is nothing, a useless information and trying to lower your body weight or gain body weight is meaningless Your body weights except bones, organs and water is made of muscle and fat Skinniness is always caused by lack of muscles not of fat If you just switch from eating little to eating a lot all you'll gain is fat and especially visceral fat which is the most dangerous kind of fat since it plays havoc with your metabolism and is involved in the development of syndrome X, diabetes and organs problems Your weight will meaninglessly raise but you won't look less skinny, you will look as skinny but fatter If you're skinny and want to gain weight you need to make sure that the food you eat is used to increase your lean body mass and this also involves planning, exercising and some managing of your macronutrients Few rules that work for skinny people are: 1) Try to consume 16 to 18 calories per pound of body weight 2) consume more small meals thorough the day (5 or 6) dividing you total calories for 5/6 3) calculate your protein need and divide it by the number of meals you're gonna consume 4) combine a protein with a carb at every meal 5) become physical activite (swim or lift weight) 6) after your workout consume an high GI carb and some protein 7) drink a lot of water and often during the day 8) one day a week consume 12 calories per pound of bodyweight Healthy things you can eat to reach your desired weight are: Eggs, Chicken Breasts, Chicken Legs, Ground Turkey, Beef Steaks, Shrimps, Tuna, Codfish, Salmon, Sardines, Haddock, Trout Milk, Yogurt, Cottage Cheese, Mozzarella Cheese Pasta, Brown Rice, Whole Bread, Millet, Potatoes, Yams, Lentils, Garbanzo Beans Lettuce, Broccoli, Green Beans, Carrots, Squash, Bell Peppers, Cucumbers, Avocados Oranges, Bananas, Apples, Grapefruits, Melons, Strawberries, Cherries, Sunflower seeds, Pumpkin seeds, Walnuts, Almonds, Pistachios, Peanut Butter You can also make smoothies to drink using protein powder, milk and fruits Thanks for the reply. I'm not so much trying to gain weight as to stay about the same without eating junk food. In my case, skinniness is caused by a small frame. At one time I lifted weights fairly seriously and got very strong and muscular, but I still looked skinny in clothes. Getting more exercise only makes it harder to take in enough calories without resorting to sugar or fat. Most of the foods you listed, with the exception of cheese and beans, are very low in calorie density (e.g. fish, chicken, vegetables) and it's hard to eat enough to amount to anything. I can't really eat numerous meals per day. I pretty much have to eat breakfast, eat on my lunch break (either eat out or heat something in the microwave) and have dinner at home. I could eat a snack prior to bed I suppose. > Charles ha scritto: > [quoted text clipped - 71 lines] > You can also make smoothies to drink using protein powder, milk and > fruits Charles ha scritto: > Thanks for the reply. I'm not so much trying to gain weight as to stay > about the same without eating junk food. In my case, skinniness is [quoted text clipped - 11 lines] > the microwave) and have dinner at home. I could eat a snack prior to > bed I suppose. But you can't even take a 2 minutes break from your work or lesson or whatever? You can make pancakes with wheat flour, eggs, butter and milk You can make 10 at a times and they can be stored for day You don't need a plate or a fork to eat one or two of them Also don't forget nuts and peanutes butter, they're actually the most caloric foods I've listed Pistachios, almonds, pumpkin seeds, macadamia, walnuts they are all very rich in calories more than sweets! You can always make breakfast, lunch and dinner 85% of your calories intake and the mid-morning snack and afternoon snack 15% of your calories You can eat a piece of whole bread with two tbs of peanut butter and that's a lot of calories Even two pancakes is low of calories The cheese I've listed are not unhealthy so you can eat them without problem at lunch or dinner and they too are very high in calories Avocado are high in calories too and so are fatty fish like tuna, salmon and shrimp Beef is pretty high in calories and you can have 4 or 5 scrambled eggs with extra virgin olive oil and this alone would be 25% of your calories intake Pasta is very high in calories. 100 g of pasta is almost 500 calories and you can season it with olive oil, tomatoes and meat balls Certain fruits are quite high in calories: one banana is 120 calories for example and you can make smoothies with milk, protein powder and 2 or 3 bananas. Again 25% of your caloric intake Maybe you didn't gain enough lean body mass though Did you measure it? How tall are you and how much you weighted before and after building muscles? Are you sure the increased definition because of lower body fat increased the appareance of having very big muscles? The reason I'm asking this is that my frame is super small and light and I've known other people like me but increasing consistently muscle mass not only adding definition by lowering body fat reversed the skinniness because if your put enough "meat" on long and thin bones they don't influence your appareance so much anymore Stop being so f.cking afraid of fat, especially saturated fat. EAT MEAT (and eggs) AND PRODUCE LIFT WEIGHTS (hard and heavy) REST and you'll fill out. > Stop being so f.cking afraid of fat, especially saturated fat. > [quoted text clipped - 5 lines] > > and you'll fill out. I'm not trying to gain weight. I'm just asking how people are expected to eat a healthy diet and consume a lot of calories at the same time. I eat a shitload of fat currently, but I thought I'd try to eat less of it, at least the kind that comes from deep fried fast food. > I'm not trying to gain weight. I'm just asking how people are expected > to eat a healthy diet and consume a lot of calories at the same time. By eating meat, veggies, dairy and sources of especially healthy fats, like nuts, avocados, olives, fish. > I eat a shitload of fat currently, but I thought I'd try to eat less of > it, at least the kind that comes from deep fried fast food. You'd be wise to cut out all fat that comes wrapped in deep fried fast food or anything else that's starchy. Susan > x-no-archive: yes > [quoted text clipped - 11 lines] > > Susan Exactly what she said ^^^^^^^^ >I'm too skinny and have a high metabolism. The classic symptom of undiagnosed celiac disease. If you are one, eating more won't help. And eating more wheat will just make you skinnier. Only a 100% gluten-free diet will work. Warning: If you read up on this disorder and think you have it you must get the diagnosis before going gluten-free. Don <www.donwiss.com> (e-mail link at home page bottom). > how can I get ~2000 calories in a day, in a healthy > way? I don't have the will to eat as much whole wheat pasta or chicken > breasts as it would take... By eating 2,000 calories a day, that is how? Perhaps, if you were intellectually honest with yourself? Admit that you are just a lazy slob who has to buy all his food prepared by someone else. Identify your choices. Make your selection. And, eat 2,000 calories a day. Simple! Just thought that you might want to know that you are NOT fooling anyone. > > how can I get ~2000 calories in a day, in a healthy > > way? I don't have the will to eat as much whole wheat pasta or [quoted text clipped - 9 lines] > Just thought that you might want to know that you are NOT fooling > anyone. Take it easy. Nobody has really answered my question though. I'm asking for suggestions for edible real world meals that I can eat and get sufficient calories. I don't want to eat dry chicken breasts and pasta in the quantity required. If cheese is considered to be acceptably nutritious, then I suppose it's not that hard. As to laziness, whatever. I have a life, and I have a job. What do I eat at work to get a large number of calories that can be eaten cold or prepared in a microwave? Give me some specific examples. > > > how can I get ~2000 calories in a day, in a healthy > > > way? I don't have the will to eat as much whole wheat pasta or [quoted text clipped - 19 lines] > eat at work to get a large number of calories that can be eaten cold or > prepared in a microwave? Give me some specific examples. Just about anything that you can buy at the grocery store. Have fun with your life. Now, I am returning to mine. : > > > how can I get ~2000 calories in a day, in a healthy : > > > way? [.....] : Just about anything that you can buy at the grocery store. : Have fun with your life. Now, I am returning to mine. =============================== To the sender of original request for information ..... As you have probably realized by now, the regulars on this ng are an interesting mix of - 'tunnel vision' promoters of a single theory of the cause of all ills - equally narrow minded promoters of a single magic cure for everything, - sour types who look for any excuse they can find for being sarcastic or insulting, - serious and concerned scientific types who reprint articles that use too much technical or scientific terminology for the average person to understand, - several contributors who want to help but are not of much value to any except those who have health problems or concerns similar to their own, - several contributors who have valuable technical knowledge but not the medical qualifications to know which health problems are most able to benefit from their knowledge, .... and then the seekers of help, including but not limited to; - healthy people who are trying to hang on to a reasonable level of good health for as long as possible, - people like myself who have unusual health problems and do not know where to look for information on questions of nutrition which most people can safely ignore. The big question seems to be ..... how to present a valid question so that there is at least a reasonable chance of getting information of value to the inquirer - as compared to the recommendations that apply to the population in general (or a tunnel vision pontification of no real value to the inquirer and most others). I have about given up on all but the approach of learning as much as I can about my health problems (difficult because they are somewhat rare) and trying to recognize the bits of unbiased data which seem to be worth a test try-out for myself. All in all, I do have to agree with the intent, if not the antagonistic wording, of the person who suggested you do a bit of research for yourself. - to be specific, buy yourself a "Nutrition Almanac" and look at the foods that you enjoy and can tolerate. Add up the calories listed for each and see what combination gives you the numbers that you want. I keep a record of everything that I eat and tally up the nutrients for a week at a time. Then I check the numbers for the nutrients that are of greatest interest to me and divide by 7 to get my daily average. Not really that difficult, and almost totally simple if you want only the calorie count. [I suppose I will be put in the 'kill file' of some of the regulars here for this post. I do not mind a bit if they fall in one or two of the categories I suggested. Hope none of the real helpers cut me off though!] BTW, my last two or three questions brought no more helpful info than this one of yours. Rather disappointing, as there are some good people on this ng. Ben F > BTW, my last two or three questions brought no more helpful info than this > one of yours. Rather disappointing, as there are some good people on this > ng. Personally, I think that everyone should learn to wipe their own a.s. When people are too lazy to put any effort into anything, I will them to A-Holes like you. :) Have fun replying to Crap and Inactive Posts. Cheers ... : > BTW, my last two or three questions brought no more helpful info than this : > one of yours. Rather disappointing, as there are some good people on this : > ng. : Personally, I think that everyone should learn to wipe their own a.s. : When people are too lazy to put any effort into anything, I will them : to A-Holes like you. :) : Have fun replying to Crap and Inactive Posts. : Cheers ... Predictable reply from one of the "attitude challenged" blights on this ng. But you do have my thanks for confirming that you are a fully qualified candidate for inclusion on my 'killfile'..... ..... the question that was really the purpose of my comments. And cheers to you too. :-) Ben F. > ..... the question that was really the purpose of my comments. I always expected that you were just mentally slow. Thanks for confirming it, whoever you are. :) |
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