How can i keep my weight UP...?

Question

Okay so i eat (binge on) a LOT of junk food and don't excersize at all...and i'm very very lucky with my weight. And very grateful for that.

But i'm not healthy... so i'm going on a health kick. No more junk. no more chemicals.. and no more bread/pasta...etc

I'm a bit worried about losing loads of weight. I mean, anymore than say 10lbs and i'd be too skinny...

So what *healthy* food.. will keep my wieght UP?

Annd... what about protein powder? or is that just for building muscle?

thanks

Answer 1

Four words: total calorie intake. As you're going to eat healthy anyway, your main concern is to get roughly as many calories as you consume. Your weight simply will not drop, if you get enough calories, and there really are no specific foods that will help you with this matter.

However, eating a lot of protein allows you to preserve your muscles, and whey protein (sold as a powder) is the best kind of protein out there. But your body can only use that much protein at a time, so OD'ing on whey powder won't get you anywhere. You can probably get most of the protein you need from food. Also remember that about 30% of your calories should come from fat, and most of that fat should be unsaturated (as found in salmon, nuts etc.). Often you see people suggest that dieters should get protein, carbs, and fat at a ratio of 30/40/30, respectively, and this probably works in a regular diet as well (if it doesn't, exercise).

About bread and pasta...carbs should form the bulk of your diet, unless you're going for low-carb or something. The thing about for example white bread is that it has fast carbs, which means the glucose in the bread is released rather quickly, like a surge. Whole (or almost whole) grain products (oatmeal, dark bread [even rye bread, if you can find it]) and so on), brown rice, and brown pasta are all "slow". Not only do they release energy over a longer period of time, but they also won't give you that glucose surge and the insulin surge that follows. They are an excellent source of friendly, happy carbs, and as you have to get carbs anyway, these are the things from which you should be getting most of them. And finally, it goes without saying that it's very hard for a human being to eat too much vegetables. So pay attention to what you eat, and most importantly, eat.

Answer 2

I was thinking a protein shake or supplement like ensure. They have vitamins and minerals but usually have high a calorie content.

Answer 3

You may want to look into diet supplement drinks such as Ensure, however, look carefully at the label to be sure that it works with the rest of your diet--you don't want to be overloaded on any one vitamin, etc.

Answer 4

Trust me, keep it up and keeping your weight up won't be an issue. I am glad that you changing your ways. You should include some physical activity instead of just a supplement.