Question:
I have celiac and am lactose intolerant. I have just started working out with a personal trainer. My problem is that I’m not gaining weight (rather than not losing weight). My diet consists mainly of meat, vegetables, and fruit. Any suggestions as to how I should modify my diet in order to gain weight and muscle mass?
– Jerry
Answer:
You’ve got the basics down, Jerry. Building lean mass means having the extra energy and building blocks to create new fibers. You may be eating the right foods, but not enough. Or you could be missing the high-calorie essentials that make gaining weight easier. Vegetables and fruit just aren’t energy-rich, save for avocados, olives and dried fruits. Meats, poultry and seafood can be lean or fatty depending on the cut/fish. Regardless of your present choices, adding sugar and fat are the primary ways to boost calories without straying from current foods.
Normally I’d recommend cheeses, and there are enzymes you can chew for lactose intolerance. Meats can be enriched with true gravies, oil-based sauces like pesto and chimichurri, and sautéed mushrooms or garlic. Complex carbohydrates are a staple for building muscle and there are several gluten-free options like potato, corn and rice. The bonus of these is that they go well with butters or margarines for extra calories.
Here are simple suggestions as to how one could bump up the calories from a basic diet of meat, vegetables and fruit:
plain oats → oatmeal w/ ground pecans, raisins, and honey
fruit or vegetable juice → smoothie consisting of avocado, banana, and coconut milk
grilled chicken breast, asparagus → light and dark meat chicken w/ BBQ sauce, bacon wrapped asparagus, homemade mashed potatoes made with dairy free margarine and unsweetened milk substitute
steak, peppers, onion stir fry → same, plus guacamole and roasted corn
fresh fruit salad → ambrosia-style w/ nuts, shredded coconut and gluten-free marshmallows
iced coffee → coffee soy dessert
– Debbie J., MS, RD
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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
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