potatopower wrote:I am 5'6" and used to weight 115-120 lbs. A while ago my weight was 83 lbs. I have managed to get it up to 95 lbs. Would like to know if there is some recommendation on how to gain weight --about 20lbs.-- on the McDougall Diet.
For your height,
115 = BMI 18.6 low end of normal
95 = BMI 15.3 underweight
What caused the drop in weight? Were there circumstances beyond diet?
You probably want to change multiple habits and routines to increase your weight.
I feed 3 children ages 5, 7 and 8. I am constantly trying to feed them to grow and gain weight, yet still healthy foods.
My strategies for kids are
- 3-4 meals + snacks-treats
- high calorie dense foods: bread, chips, cakes
- fruit
- make food very tasty
These things I do every day. I make bread-pizza 2x a week, bake pan of cake-treat weekly, have fruit bowl always full, etc.
I would also recommend
- liquid calories: vegetable juices and smoothies
- higher fat foods like tofu and peanut butter
I don’t do this every day for the kids, but occasionally.
Once you reach target normal BMI, you can again change habits to maintain, not gain.
Summary
- Strength exercise to build muscle
- Food attractive and available. Make food interesting.
- Higher calorie density: bread, dry fruit, nuts, etc.
- Fruit, dry fruit and fruit juices
- Eat starches first
- Larger portions
- Extra meals
- Liquid calories: smoothies
Let us know how it goes.