Gaining Weight?-Know the reasons and best diet plans! - Dietician For Health

Gaining Weight?-Know the reasons and best diet plans!

A COMPLETE GUIDE TO WEIGHT GAIN-REASONS AND BEST SUITABLE DIETS

 

Weight gain is gaining an extra pound. When weight gain is excessive, it takes the form of obesity. There are many diseases which can develop in an individual by the extra pounds gained. So, let us know the various reasons as to why weight gain occurs.

  • Genetics or family history- genetics plays a vital role in weight gain. It is obvious that children of obese parents have a much high risk of weight gain than children born to normal weight parents.
  • Overeating- You should always remember that with healthy eating, you should play equal emphasis on portion size. When you overeat food even healthy foods, they can sometimes lead to the accumulation of excessive fat in the body resulting in weight gain.
  • Dehydration– the less intake of water in the body can be a cause for weight gain. So, remember not to keep your body dehydrated and drink plenty of water.
  • Lack of proper sleep- lack of proper sleep can disturb the metabolism in the body. This will, in turn, lead to weight gain in the body.
  • Excessive stress– too much stress in the body can also lead to weight gain.

The link between lactose intolerance and weight gain

Lactose intolerance means the inability to digest lactose i.e. milk sugar. In this, your body lacks the lactose-digesting enzyme which means you cannot digest sugar. This is linked to weight in this way:

Your body gains weight when energy intake is more than the energy deficit. This means you consume more energy-providing nutrient molecules than required for your daily activities. This extra protein and carbohydrates in the body are converted into fat which is stored in the body and leads to weight gain. But, when you have lactose intolerance you get less nutrition from the food as your body does not possess sufficient lactose enzymes. Since you lack sufficient lactose to break down the lactose consumed in the body, it simply passes to your large intestine. The bacteria present in the large intestine then breaks it down and uses it for meeting the energy requirements. This might lead to other symptoms like gastrointestinal problems and cramps, but it will not lead to weight gain.

The link between celiac disease and weight gain

Celiac disease is a disease associated with gluten amount in the body. Whenever you have celiac disease you are advised to go gluten-free. And many people consider that going gluten-free means losing weight. This is because of the reason that once you go gluten-free your body adapts to process nutrients more efficiently. Thus processing fat filled foods easily and efficiently. So, there will be no storage of fat in the body and when fat is not stored you will not experience weight gain.

But, many times the disease damages the lining of the small intestine. When this happens, there will be malabsorption in the body. If nutrients are not being absorbed properly, you are bound to be undernourished which can lead to unexpected results.

What is lean to fat ratio in the body?

This ratio is indicative of how healthy you are. In fact, the consumption of certain diet products disturbs this ratio and any alteration in it gives birth to a number of diseases. It is measured through the help of various scales designed for this purpose.  This level should be in the following range:

The average percentage for a man and a woman should be somewhere between 15-18% and 22-25% respectively. The minimum and maximum percentage for a man can be 5% and 25% respectively. Similarly, the minimum and maximum percentage for a woman can be 125 and 32%.

How far fat and muscle ratio in the body affects weight?

It is quite common for you and your friend to look quite different even if you have the same weight. This may be because you have different muscle mass and your friend has a different fat mass. In fact, high muscle mass has been associated with better metabolism in the body. Better metabolism, in turn, leads to better burning of calories and thus losing weight.

Of course, you must keep your body fat percentage low in order to save yourself from a number of diseases like hypertension, diabetes, obesity, etc. but, you can at times build your muscle mass in order to lose weight.

How can diet play a role in affecting fat and muscle ratio in the body?

You can add various food products to your diet which will provide you with the desired results  like:

  • Eggs
  • Chicken breast
  • Salmon
  • Tuna
  • Soybeans
  • Cottage cheese
  • Protein shakes
  • Milk
  • Beans
  • Chickpeas
  • Peanuts
  • Tofu
  • Almonds
  • Brown rice

Hence, a gradual increase in healthy calories and a diet program customized by a dietician can certainly help anyone to gain their ideal body weight.

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