Gaining Weight on the AIP Diet: Strategies

_{January 10, 2024 by JoyAnswer.org, Category : Health}

How to gain weight on the AIP diet? Strategies and tips for gaining weight while following the Autoimmune Protocol (AIP) diet, considering its restrictions.

How to gain weight on the AIP diet?

The Autoimmune Protocol (AIP) diet is designed to help manage autoimmune conditions by eliminating potential trigger foods and focusing on nutrient-dense, anti-inflammatory options. If you're looking to gain weight on the AIP diet, here are some strategies to consider:

Calorie Surplus:
- To gain weight, you need to consume more calories than your body burns. Increase your overall calorie intake by adding nutrient-dense foods to your meals and snacks.
Healthy Fats:
- Include healthy fats in your diet, such as avocados, olive oil, coconut oil, and fatty fish. These foods are calorie-dense and provide essential nutrients.
Protein-Rich Foods:
- Incorporate ample protein sources to support muscle growth. Include AIP-friendly protein options like lean meats, poultry, fish, and plant-based sources like nuts and seeds.
Starchy Vegetables and Fruits:
- Include starchy vegetables like sweet potatoes, plantains, and squash in your meals. These provide additional calories and carbohydrates. Also, include fruits in moderation for natural sugars and added nutrients.
Root Vegetables:
- Root vegetables like carrots, beets, and parsnips are rich in calories and can be included in your meals to boost your energy intake.
Healthy Snacks:
- Incorporate healthy snacks between meals to increase your overall calorie consumption. Nut butters, energy balls, and trail mix with AIP-friendly ingredients can be good options.
Larger Portion Sizes:
- Increase the portion sizes of your meals to ensure you're getting enough calories. Focus on nutrient-dense foods to support overall health.
AIP-Friendly Carbohydrates:
- Include carbohydrates that are compliant with the AIP diet, such as sweet potatoes, cassava, and plantains. These provide energy and can contribute to weight gain.
Hydration:
- While water is essential, try not to consume large amounts right before or during meals, as it may fill you up. Instead, focus on hydrating between meals.
Supplements:
- Consider AIP-friendly supplements, such as fish oil or other sources of omega-3 fatty acids, to support overall health. Consult with a healthcare professional before adding any supplements to your routine.
Regular Meals and Snacks:
- Aim for regular meals and snacks throughout the day to maintain a consistent intake of nutrients and calories.
Monitor Progress:
- Keep track of your weight gain progress to ensure that you are achieving your goals in a healthy manner. If you're struggling or experiencing challenges, consider consulting with a registered dietitian or healthcare professional for personalized guidance.

It's important to approach weight gain in a gradual and healthy way, focusing on nutrient-dense foods and overall well-being. Always consult with a healthcare professional or a registered dietitian, especially if you have specific dietary restrictions due to autoimmune conditions or other health concerns.

Strategies for gaining weight while following the AIP diet

Gaining weight while following the AIP diet can be a little tricky, as this elimination diet restricts certain food groups that often contribute to weight gain. However, with some strategic adjustments and mindfulness, you can achieve your weight gain goals while staying within the AIP guidelines. Here are some strategies to consider:

Increase Calorie Intake:

Track your calories: Start by recording your current calorie intake for a few days to get a baseline. Aim to increase your intake by 200-500 calories per day to promote gradual weight gain.

Choose calorie-dense foods: Prioritize nutrient-rich foods that are naturally higher in calories, like avocado, full-fat coconut milk, nuts, seeds, fatty fish, and starchy vegetables like sweet potatoes.

Incorporate healthy fats: Healthy fats are calorie-dense and help you feel full longer. Add them liberally to meals and snacks with options like olive oil, avocado oil, ghee, coconut oil, and nut butters.

Snack strategically: Include calorie-dense, AIP-friendly snacks throughout the day like trail mix with dried fruit and nuts, homemade smoothies with nut butter and banana, or vegetable sticks with hummus.

Optimize Nutrient Intake:

Ensure sufficient protein: Protein is essential for building and repairing muscle, which contributes to weight gain. Aim for 0.8-1 gram of protein per pound of body weight per day. Sources like grass-fed meat, poultry, fish, eggs, nuts, and seeds are excellent options.

Don't skip carbohydrates: While the AIP restricts grains and certain high-starch vegetables, other AIP-compliant carbohydrates like starchy sweet potatoes, plantains, winter squash, and root vegetables can provide valuable energy and contribute to weight gain.

Consider bone broth: Bone broth is a nutrient-rich liquid packed with protein, collagen, and essential minerals. Drinking it alongside meals or as a snack can help boost your calorie intake and support overall health.

Additional Tips:

Eat regularly: Don't go long periods without eating, as this can lead to decreased metabolism and make it harder to gain weight. Aim for 3 meals and 2-3 snacks per day.

Prioritize sleep: Adequate sleep is crucial for hormones that regulate appetite and metabolism. Aim for 7-8 hours of quality sleep each night.

Manage stress: Stress can negatively impact your appetite and digestion. Practice stress-management techniques like meditation, yoga, or spending time in nature.

Seek professional guidance: If you're struggling to gain weight or need personalized advice, consider consulting a registered dietitian or nutritionist experienced in the AIP diet.

Remember, it's important to be patient and consistent with your efforts. Aim for gradual weight gain of 0.5-1 pound per week. Monitor your progress and adjust your approach as needed.

By following these strategies and focusing on nourishing your body with nutrient-rich AIP-compliant foods, you can successfully gain weight while staying true to the dietary guidelines.