Healthy Weight Gain: Nutrition Experts Urge Quality Over Quantity
Nutritionists in Spain stress the importance of nutrient-rich foods for healthy weight gain.
Key Points
- • Increased consultations for weight gain are noted among athletes and health-conscious individuals.
- • A caloric surplus and strength training are essential for healthy weight gain.
- • Nutritionists advise against ultraprocessed foods, recommending quality over quantity.
- • Balanced meals should include proteins, complex carbohydrates, fruits, and healthy fats.
As more individuals in Spain seek to gain weight for health or athletic purposes, a focus on nutrient-rich foods is becoming essential. According to Ramón de Cangas, a dietitian-nutritionist, many are turning to professionals not just for weight loss but to improve muscle mass and overall well-being. For those affected by age-related muscle loss, which can average an 11 kg loss in muscle and a 12 kg gain in fat from ages 25 to 75, gaining weight healthily is critical.
To achieve this, individuals are advised to create a caloric surplus, meaning they consume more calories than they expend. This is often coupled with strength training to promote muscle growth. A balanced diet rich in proteins and complex carbohydrates, essential for energy and muscle development, is vital. Fruits and vegetables, particularly those high in B vitamins, also contribute significantly to a well-rounded diet.
Experts warn against the consumption of ultraprocessed foods during weight gain efforts, as these can disrupt gut health and contribute to unwanted fat accumulation. Instead, dietitians recommend focusing on whole foods, combining various protein sources, and including healthy fats from nuts and avocados. To avoid the pitfalls of inadequate caloric intake, dietitians suggest smaller, frequent meals throughout the day, which also help regulate hormones involved in appetite. Overall, a structured and balanced approach, guided by a qualified dietitian, is emphasized as the best way to achieve healthy weight gain.