For most celiacs once they are on a totally gluten free diet
they will naturally regain their normal weight.
Weight is part of a simple equation. The model I share in “Eat
Well - Live Well with celiac disease", describes it as a see saw
in the park.
If you eat calories which balance out your physical activity
your weight will remain the same. Consume more calories than you
burn up in daily activity including exercise and you will gain
weight. Consume fewer calories than you burn up in activity and
you will loose weight.
If you are trying to gain weight you need to think carefully
about what you eat and what you do. It is still important to
take healthy exercise to ensure you do not develop other health
related problems.
Even when trying to gain weight it is important to eat healthily
and stick rigidly to a gluten free diet. Although fats and oils
contain the most calories ounce for ounce make sure you eat a
sensible amount of fat and as far as possible eat fats found in
oily fish, vegetables and nuts. You will need to be consistent
and look for results over time rather than quick gain, which is
lost as soon as you stop the healthy eating regime.
14 healthy ideas for putting on weight:
Always eat breakfast.
Eat regularly throughout the day, eating little and often will
stop you feeling bloated.
Enrich the milk you use with a spoon of extra dried skimmed
milk, use full fat milk and add 2-4 tablespoons of dried milk
powder to a pint of milk.
Eat a snack of dried fruit and nuts or full fat yoghurt or
fromage frais between meals.
Use build up meal replacement milkshakes and drinks to
supplement your diet.
Avocados are rich in nutrients and calories – they taste good
too.
Eat complex carbohydrates rather than lots of sugar but eat them
regularly.
Eat lots of fruit and vegetables but you can enjoy them with
butter, grated cheese a dressing or sauce.
Eat protein with each meal – fish, meat, eggs, cheese, pulses
etc.
Add ice cream, cream or evaporated milk to all cold puddings and
add fortified milk to hot puds.
Add a beaten egg and or grated cheese to mashed potatoes.
Make a smoothie using fortified milk, a banana, strawberries or
any other fruit you have available, add a yoghurt or a scoop of
ice cream for extra calories. Ring the changes with the fruits
or add some chocolate for a change.
When making up packet soups or sauces use fortified milk rather
than water.
Use a gluten free protein powder to sprinkle into sauces,
shakes, and sauces.
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