There are some people, who for various reasons, need to gain weight. According to Dr. Joel Fuhrman, M.D., it is possible to gain weight while being a Nutritarian, which is the word he coined to describe his diet plan.
There are 6 basic guidelines for following a Nutritarian diet plan, excerpted from The End of Dieting: How to Live for Life on a whole food, plant strong diet.
- Eat a large salad as the main dish for at least one meal.
- Eat at least a half cup, but preferably closer to 1 cup, of beans.
- Eat one large (double-size) serving of steamed green vegetables.
- Eat at least 1 ounce of nuts and seeds if you’re female and at least 1.5 ounces of nuts and seeds if you’re male. Half of them should be walnuts, hemp seeds, chia seeds, flaxseeds, or sesame seeds.
- Eat some cooked mushrooms and raw and cooked onions.
- Eat at least three fresh fruits.
In order to gain weight while maintaining a Nutritarian diet, Dr. Fuhrman suggests eating the following:
- A mixture of greens, beans, grains, nuts and seeds.
- High protein grains amaranth, quinoa, teft and Kamut and oats. The grain can be another starch like sweet potato or squash.
- 1 ounce of nut and seeds each meal, are good plant-based sources to enhance protein absorption, which can be blended into a dressing, vegetable sauce or a dessert. Dr. Fuhrman says not to snack on them in between meals.
Dr. Fuhrman says that nuts and seeds are high protein foods that can enable muscle building. Gaining muscle also requires weight training or other muscle building exercises.
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What is a healthy weight?
Dr. Fuhrman recommends the following guidelines to calculate your ideal weight. He says that we have lost sight of what a normal, thin body looks like.
For women:
95 lbs for the first 5′ in height. 4 lbs for each inch over that.
For example, a woman who is 5’3″ = 95 lbs + 12 lbs = 107 pounds.
For Men:
105 lbs for 5′, 5 lbs for each inch over that. For example, a man who is 5′ 10″ = 105 +50 = 155 pounds.
For example, a man who is 5′ 10″ = 105 +50 = 155 pounds.
Dr. Fuhrman has said that healthy centenarians have BMIs between 19 and 23; ideally, a man’s BMI should be below 22 and a females below 21.
Are you trying to gain weight while maintaining a healthy diet? What are some challenges or wins that you have experienced?
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