Weight GAIN

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shagbot

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Hello all!
I thank you for the opportunity to post my concerns in this public forum, I'm hoping the dedicated community here can be of some assistance in a matter I'll admit I'm less than proficient with...

My wife is a 23 year old woman, 5'6'' and currently 90 lbs, which is neither her goal nor her desire to remain there... After batteries of medical tests coming up clean, so far the only concrete thing we have been to able to ascertain is that she is lactose intolerant. She has refrained from exercise in recent months due to a fear that she will exercise even more of her weight away. I'm here seeking advice first in the way of trying to find any ideas about how she can gain weight, because that is her immediate focus. Before getting sick she was 120lbs and this is her target weight.
I'm hoping anyone out there may have suggestions in the form of dietary suggestions and/or exercise regimens. We've been doing okay cutting lactose and gluten from the diet, but the selections have stayed fairly slim... i don't think it's helping us that we're having to stick to four or five recipes because it's all we've found and are able to cook.
Just any suggestions regarding diet/exercise, and we're open to supplements as well but our selections at supplement stores are a bit limited due to Milk being a common ingredient.
Thank you very much!
 
Light to moderate intensity exercise will be beneficial. So easy weight lifting, power walking or light jogging would be a good idea. I don't know the exact nature of her past or present condition, so I can't effectively recommend a routine, but if you can talk to a consultant for duration and frequency recommendations, that would be great.

There are a ton of milk alternatives that you can substitute in virtually any recipe to avoid lactose. Almond milk, soy milk, and coconut milk are the most common. As for gluten free, there are tons of websites dedicated to foods and recipes that are celiac-friendly. Due to the increased screening for celiac disease, gluten-free diets and trends are on a huge rise, so it shouldn't be hard to find info on it. To my knowledge, quinoa is more or less the go-to food for people who can't eat gluten, and they even make flour out of quinoa that you can use to replace wheat flour when you bake.

You shouldn't require too many supplements. She should still be able to get all of her vitamins and minerals from fruits and vegetables, so no worries there. She can also get plenty of fats from plant oils. If you're having trouble with protein requirements, however, you can try whey isolate protein powder. Even though whey comes from milk, the protein in it has been isolated and the lactose and fat have been removed. If you don't like that idea, though, there's all soy protein powder.
 
I guess the GOMAD (gallon of milk a day) diet wouldn't be very appropriate, then :p

To be honest, I'm a bit baffled as to how you have trouble figuring out how to eat without dairy. Maybe it's just me, but I've always found it quite easy to just have meat and 3 veg or a salad, with a side of rice/bread/pasta if so desired. You can grill meat, you can fry it or you can roast it, veggies can be fried, steamed or roasted, and these simple cooking methods don't need any dairy added into the mix. Bread doesn't need to be buttered, and if you do want to butter your bread, you don't have to use dairy-based butters. If you want sauces/dressings/toppings, there are plenty of dairy-free options.

Between meals of meat and veg, she can also eat fruit and nuts, and more grains if she so pleases.

And of course, as Jrahien pointed out, there are plenty of dairy substitutes out there. On top of that, your wife may be able to use a lactase supplement (lactase is what the body uses to safely digest and utilise lactose -- as I understand it, lactose intolerant people often suffer from an impairment in their body's lactase, so getting lactase from an external source might allow her to consume dairy without complications).
 
I bought the diet solution that contained what to eat and how to work out on each day (didn’t even finish the 1st course yet), but looks promising, im already seeing some change :)
 
Well the best Diet to lose weight is the using of green vegetables , fruits , fish, meat . The other best way to lose weight is the Exercise such as Running, Swimming and Yoga . These all exercises would work with your diet and then you will be able to lose weight . You also need to give up taking junk , oily foods which are the real enemies of your body and may result in overweight .
 
Make her join a nice gym and tell her to do weight training. In addition to this, consult a dietician who can advice a perfect diet for your wife in order to gain weight. Well, you can take some supplements but only after consulting a doctor.
 
Why are you considering using supplements? Please just bring it out from your head. There are lots of proved ways to gain weight.

Fact is there are so many people with a fast metabolism. That is why gaining weight can be as difficult as losing weight for the rest of the population. While it can be a challenge, the same principles apply to weight gain as weight loss. To gain weight, she needs to eat more calories than she burns.

Just follow those simple steps:

• Eat 250 to 500 calories more than you normally do. This will lead to a weight gain of 1/2 to 1 lb. a week.

• Choose nutritious and calorie-dense foods such as dried fruits, nuts and cheese to increase the number of calories you eat. This makes it easier to increase your calorie intake without feeling overly full.

• Add meals. Eat five to six smaller meals to increase your total calorie intake each day.

• Strength train two to three times a week. Perform two to three sets of four to eight repetitions of exercises. Choose a variety of exercises, such as squats, bench press and rows to work all major muscle groups.

• Skip diet soda, coffee and tea as much as possible. These beverages may make you feel full without adding any calories.

• It doesn't matter where excess calories come from; eating more than you burn will lead to weight gain. Making healthy food choices will improve overall health and leave you feeling more energetic than adding calories with junk foods and calorie-laden drinks.


Lastly Lactose-free milk is only suitable for people with lactose intolerance; it contains the same proteins as milk and is just as allergenic for people with dairy allergies.
 
The majority of people are trying to lose weight and that gets all the attention these days. Lifting heavy, eating lots and getting good rest are all elements of strong discipline which is why its important to start with the right attitude.
 
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