Cathal Barry
This column regularly deals with the pitfalls of obesity and advises those weight conscious readers on how to avoid gaining weight unnecessarily or how to shed excess pounds in a healthy fashion.
I’m conscious, however, that some readers may in fact be struggling to maintain their weight or indeed gain some on doctors’ orders.
Weight management is predominantly down to eating enough calories not to lose weight but not to gain weight either. Some health problems may affect this process but for the majority of people it comes down to calories in and calories out.
The amount of calories needed to maintain a healthy weight differs from person to person. Roughly, however, a man needs around 2,500 calories a day to maintain his weight. For a woman, that figure is around 2,000 calories a day.
These values can vary depending on age, metabolism and levels of physical activity, among other things, but they are a decent starting point.
I regularly hear troubling stories about elderly people living alone who survive on tea and toast. Likewise, students eating instant noodles and other fast foods that lack any real nutrition is a worrying trend. It’s hard to see how either group could be hitting their daily calorie goals and if they are, the majority of those calories are coming from sugar or nutritionally ‘empty’ sources.
This column regularly lauds the benefits of a balanced diet. That means eating a sufficient amount of calories from a variety of different food groups and sources.
Protein
The importance of eating protein, carbohydrates and fats cannot be overstated.
It may sound complicated but it’s really very simple. Think of eating the traditional three ‘square’ meals a day.
In each meal there should be a good protein source (eggs, fish, chicken, meat, Greek yogurt), carbohydrate (potatoes, rice, vegetables) and fats.
When it comes to those who are struggling to gain weight, healthy and beneficial fats are your new best friend.
Fats, at nine calories per gram, are more calorific than protein and carbohydrates which weigh in at four calories per gram each.
That is the primary reason why people typically eat less fat in their diet. However, for those struggling to maintain or even gain weight, fat could be the resolution to their problems.
Unhealthy fats such as those found in most chocolate, fast food and ready meals should be avoided as much as possible. Opt instead for the fats found in avocados, oily fish, eggs, nuts as well as extra virgin olive and coconut oils.
Adding some of those into your diet can make a massive difference to your overall daily calorie intake and can be the difference between losing and maintaining your weight.
I would suggest starting your day with a couple of eggs. Try adding avocado into lunchtime salads as well as dressing them with extra virgin olive oil. For dinner, opt for oily fish such as salmon or mackerel. Good quality grass-fed beef is also a good source of fat. While you’re at it, try snacking at least twice a day on nuts such as almonds, cashews or walnuts. Every little helps!