Anorexia is a serious disease that affects millions of people; one of the biggest difficulties on the road to recovery is weight gain. To overcome this disorder you must learn to change your relationship with food and nutrition in general, as well as understand which are the best foods to take all the necessary nutrients.
Steps
Method 1 of 3: Choose the Right Calories
Step 1. Go for nutrient-rich foods
These are caloric foods but also rich in the nutrients necessary for the body to perform its functions. While some foods, such as those with empty carbohydrates and junk food, can make you gain weight quickly, they are not as healthy a choice as calorie and nutritious foods.
- Foods with high nutritional value are important because they bring great benefits, even when consumed in small quantities. These are particularly suitable foods for healing anorexia, as patients struggle to adjust to the size of a standard serving. When the food is rich in nutrients and provides the necessary calories and nutritional principles, even a medium or small portion is sufficient.
- A high nutritional value meal includes a large amount of protein, as well as healthy fruits, vegetables, and carbohydrates such as rice, pasta, or wholemeal bread.
- Some examples of nutrient-rich foods are salmon, shellfish, wholemeal bread, olive oil, brown rice, oatmeal, yogurt, and dried fruit with no added sugar.
Step 2. Add extra calories when you can
When you have a chance to supplement your diet with another 50-100 calories, take advantage of it. Each extra calorie is always helpful when trying to gain weight.
- Vegetable fats, such as those found in walnuts, are healthy and high in calories. Complement your salads with mixed nuts. Add nut spreads, such as almond spreads or cashew butter, to your sandwiches and toasts. Hummus is a chickpea cream and can be a great sauce or an extra ingredient for your pita bread rolls.
- You can also add dressings or sauces in salads, on pasta, put ketchup or mayonnaise on grilled meat or sandwiches, and sour cream on Mexican dishes.
- When you can, choose high-calorie dressings and sauces, such as ranch sauce, mayonnaise, thousand island sauce, and sauces for Caesar salad.
- Granola with added nuts and dried fruit is a great source of nutrient-rich calories and you can add it to yogurt or just eat it as it is for a snack.
- You can also add a sprinkle of canola or olive oil to salads, soups, timbales, or whole grains, as both are high in healthy fats.
Step 3. Drink calorie sodas
You can also get a lot of nutritious calories through drinks that are rich in them. Liquids aren't as filling as solid foods, so you can also add nutrients and calories without feeling bloated.
- Some healthy choices when it comes to nutritious drinks are 100% pure fruit juice, skim milk or milk alternatives (such as soy or almond), and teas with natural sweeteners such as honey.
- Fruit or vegetable smoothies are also good options. They are high in calories, easy to consume and can be "fortified" with many healthy ingredients such as wheat germ, nut butter and protein powders.
- Smoothies and meal replacement drinks are other great options, and you can easily find them in major supermarkets. However, for optimal weight gain you should supplement them with solid foods and snacks and add the nutritional values of fruit, powdered milk or creamy tofu.
Method 2 of 3: Change Approach Towards Weight and Food
Step 1. Be prepared for the physical consequences of recovery
Many recovering anorexics have an unhealthy relationship with food and weight, which is reinforced as they try to overcome the disease. Often those who are struggling to get rid of this disorder lose motivation and become discouraged during the weight regain process when encountering certain obstacles. Being aware of these possible physical consequences and their temporary nature can help overcome them.
- Usually those who are overcoming anorexia gain weight especially in the abdominal area. The reason for this is still a matter of debate, but most studies believe that this abnormal distribution of body weight normalizes after a few years of recovery. In other words, the problem is only temporary. Many patients find this increased "volume" in the stomach area to be a positive sign of healing and health.
- It is quite natural that the weight gains rapidly, especially during the first few days and weeks. In fact, the amount of fluids between the cells of the body's tissues increases and the hepatic and muscle reserves of glycogen are replenished, leading to rapid weight gain. In this first phase of convalescence you don't have to weigh yourself too often, otherwise this sudden increase could cause you anxiety. It is actually a healthy, normal recovery phase and weight gain will slow down when you reach normal levels, ideal for your physical characteristics.
- Be aware that there are some unpleasant side effects of a physical nature. When the body is deprived of food for such a long period, the return to normal eating habits can be shocking to the body. Adverse effects could include diarrhea, nausea, weakness, sleep disturbances, increased sensitivity to cold, a weak bladder, and constipation. Keep in mind that these unpleasant discomforts can occur, but interpret them as signs that you are on the right path to heal and be happier again.
Step 2. Change your approach to food
Many patients see diet as a means of continual deprivation and this attitude leads to the development of anorexia. Challenging yourself and accepting that food is an important part of a healthy lifestyle, rather than a necessary evil, is a critical step in weight gain and overall recovery.
- Find a good support group. Surround yourself with friends and loved ones who eat well, have a healthy body image and a good relationship with food. It is difficult to overcome anorexia if you are surrounded by people who are always on a diet or who are constantly bingeing. You need to find "balanced" models to regain a healthy relationship with food, weight gain and nutrition.
- Keep a food diary. Keeping track of the food you eat can help you improve your eating habits and take a healthier approach overall. Write down how you feel before and after eating, what thoughts come to you, how they affect your way of eating and how they can lead you to unnecessary restrictions.
- Learn from others. Look for some stories of other anorexics who have managed to beat the disease, either through the local support group or on the internet, try to understand what they have done to change their relationship with food and to learn to eat better.
Step 3. Seek psychological support
Anorexia is a particularly dangerous condition and if you have it, it is difficult to simply regain the weight without psychiatric intervention. There are several treatment approaches that have been proven effective in managing eating disorders - you may find a specialist in your area who can help you regain weight.
- Choose an eating disorder therapist. When you contact one, find out about their training, their experience in treating patients with eating disorders, what treatments and techniques they use, and what goals they want to achieve. Check his professional qualifications, his degree and if he is enrolled in the relevant professional register.
- To find a specialist in your area, you can ask your general practitioner, inquire at the main hospitals in the province or ask friends or family members who have already undergone similar therapies.
- Don't limit your search to just the closest contacts. Try to expand it by searching the internet or by extending the area, if you have the possibility to move a little more from home.
Step 4. Contact a nutritionist who specializes in nutrition
As already mentioned, anorexia is a very serious problem and you cannot expect to be able to gain weight in a healthy way without the help of professionals. It is essential to seek the help of a qualified nutritionist; It is important to gain weight, but the side effects can be dangerous to your health. Your doctor can monitor the recovery process and make regular appointments with you in his or her office to monitor improvements.
Method 3 of 3: Changing Your Eating Habits
Step 1. Eat consciously
To gain weight, the way you eat is just as important as the food itself. Mindful eating is a practice that derives from Buddhist teachings and aims to connect the person with the experience and pleasure of food. The ultimate goal is to eat following physical cues, such as hunger, rather than out of habit or boredom.
- Eat slowly. Take your time to enjoy each bite and chew for a long time. This way you will feel full faster and can have a healthier relationship with food and hunger.
- Eat in silence. Eating meals with family or friends can be difficult, but try to have moments of silence to focus on food. Also turn off your TV and cell phone.
- Pay attention to the flavor of the food and see how enjoyable the meal is.
Step 2. Eat throughout the day
Anorexia is often characterized by irregular eating habits. Your body needs a continuous source of energy throughout the day, especially if you are trying to regain the weight lost due to the condition. Eating regular meals, spaced about 3-4 hours apart, helps to gain weight in a healthy and constant way.
Snack more frequently. Remember to eat more often, have snacks between meals and eat whenever you feel hungry so you can learn to interpret the signals sent by your stomach. Make it a habit to eat small meals or frequent snacks throughout the day to increase your heat intake without overfilling your stomach with each meal
Step 3. Learn what the normal portions are
It can be difficult to gain weight after a period of anorexia because the perception of the right amount of food can be distorted. Adjusting your normal meal portions can be a difficult aspect of the healing process.
- Don't skip meals. This way you would have a hard time adjusting to your normal portions, would most likely risk overeating at the next meal, and end up feeling nauseated and discouraged. Eat three meals a day with a few snacks in between.
- Measure and weigh your food. Humans don't have a good sense of measurements, so you should take a scale and weigh your food when you prepare meals. Make sure you cook full servings of your favorite foods.
- Learn some simple tricks regarding measurements and weights. For example, 90g of lean meat equals the volume of a deck of cards, while 25g of breakfast cereal equals a punch. Collect this type of information online or ask friends or even your doctor for advice so you can get a better idea of the right amount of food for your needs.
- Plan your meals in advance, taking into consideration the amount of calories you need and the type of food you need to consume to reach your daily goals in a healthy way.
Advice
- Patients recovering from anorexia sometimes feel a strong desire to eat sweets and junk food, due to the extreme hunger associated with the first stage of convalescence. It is important to resist these impulses because the body is undernourished and needs nutrients and healthy rather than empty calories.
- In the initial phase of recovery, food intake can be painful, cause stomach cramps and nausea; this is completely normal and symptoms reduce over time. However, if they prevent you from eating, see your doctor for ways to reduce the severity.
Warnings
- Anorexia is a disease that can be fatal. If you're trying to overcome it, don't think about healing yourself without the help of an eating disorder professional, a nutritionist, and your primary care physician. It is important to gain weight, but it can also become physically dangerous without the supervision of a qualified doctor.
- People who have eaten very few calories during illness, less than 1000 per day, should be extremely cautious when trying to gain weight. When the body has been starving for an extended period of time, the sudden increase in food can cause a serious complication, called refeeding syndrome, which can cause an electrolyte imbalance and a lack of fluids. Check with your doctor often during the healing phase, find out if you are at risk of developing this condition and learn how to avoid it.
