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Healthy diet for skinny people
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biscuit
medicine forum Guru Wannabe


Joined: 24 Apr 2005
Posts: 296

PostPosted: Sat Jul 08, 2006 4:01 pm    Post subject: Healthy diet for skinny people Reply with quote

I'm too skinny and have a high metabolism. Most dietary advice seems
to be targeted at people who are fat or prone to fatness, or those who
are assumed to be eating junk food all night despite the advice. For
example, it might be suggested to eat a salad for lunch with low fat
dressing. If I did this, my stomach would be growling all day and I
would lose weight rapidly. I eat fast food almost every day for lunch
and am still skinny. How can I avoid the nasty fats and salt (or
whatever) and still consume 750-1000 calories at lunch?

For that matter, how can I get ~2000 calories in a day, in a healthy
way? I don't have the will to eat as much whole wheat pasta or chicken
breasts as it would take...

--
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Davide
medicine forum beginner


Joined: 07 May 2006
Posts: 25

PostPosted: Sat Jul 08, 2006 7:03 pm    Post subject: Re: Healthy diet for skinny people Reply with quote

Charles ha scritto:

Quote:
I'm too skinny and have a high metabolism. Most dietary advice seems
to be targeted at people who are fat or prone to fatness, or those who
are assumed to be eating junk food all night despite the advice. For
example, it might be suggested to eat a salad for lunch with low fat
dressing. If I did this, my stomach would be growling all day and I
would lose weight rapidly. I eat fast food almost every day for lunch
and am still skinny. How can I avoid the nasty fats and salt (or
whatever) and still consume 750-1000 calories at lunch?

For that matter, how can I get ~2000 calories in a day, in a healthy
way? I don't have the will to eat as much whole wheat pasta or chicken
breasts as it would take...

The fact is: skinny people are actually fat!
Almost never a person is too skinny because he has body fat levels
lowers than 6%
Many skinny people have a body fat percentage of 20 to 25%
Even anorexic girls have high body fat levels and they become emaciated
or die because of muscle loss and not because of low body fat levels

Indiscriminate body weight is nothing, a useless information and trying
to lower your body weight or gain body weight is meaningless
Your body weights except bones, organs and water is made of muscle and
fat
Skinniness is always caused by lack of muscles not of fat

If you just switch from eating little to eating a lot all you'll gain
is fat and especially visceral fat which is the most dangerous kind of
fat since it plays havoc with your metabolism and is involved in the
development of syndrome X, diabetes and organs problems
Your weight will meaninglessly raise but you won't look less skinny,
you will look as skinny but fatter

If you're skinny and want to gain weight you need to make sure that the
food you eat is used to increase your lean body mass and this also
involves planning, exercising and some managing of your macronutrients

Few rules that work for skinny people are:

1) Try to consume 16 to 18 calories per pound of body weight
2) consume more small meals thorough the day (5 or 6) dividing you
total calories for 5/6
3) calculate your protein need and divide it by the number of meals
you're gonna consume
4) combine a protein with a carb at every meal
5) become physical activite (swim or lift weight)
6) after your workout consume an high GI carb and some protein
7) drink a lot of water and often during the day
Cool one day a week consume 12 calories per pound of bodyweight

Healthy things you can eat to reach your desired weight are:

Eggs, Chicken Breasts, Chicken Legs, Ground Turkey, Beef Steaks,

Shrimps, Tuna, Codfish, Salmon, Sardines, Haddock, Trout

Milk, Yogurt, Cottage Cheese, Mozzarella Cheese

Pasta, Brown Rice, Whole Bread, Millet, Potatoes, Yams, Lentils,
Garbanzo Beans

Lettuce, Broccoli, Green Beans, Carrots, Squash, Bell Peppers,
Cucumbers, Avocados

Oranges, Bananas, Apples, Grapefruits, Melons, Strawberries, Cherries,

Sunflower seeds, Pumpkin seeds, Walnuts, Almonds, Pistachios, Peanut
Butter

You can also make smoothies to drink using protein powder, milk and
fruits
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biscuit
medicine forum Guru Wannabe


Joined: 24 Apr 2005
Posts: 296

PostPosted: Sat Jul 08, 2006 7:41 pm    Post subject: Re: Healthy diet for skinny people Reply with quote

Thanks for the reply. I'm not so much trying to gain weight as to stay
about the same without eating junk food. In my case, skinniness is
caused by a small frame. At one time I lifted weights fairly seriously
and got very strong and muscular, but I still looked skinny in clothes.
Getting more exercise only makes it harder to take in enough calories
without resorting to sugar or fat.

Most of the foods you listed, with the exception of cheese and beans,
are very low in calorie density (e.g. fish, chicken, vegetables) and
it's hard to eat enough to amount to anything.

I can't really eat numerous meals per day. I pretty much have to eat
breakfast, eat on my lunch break (either eat out or heat something in
the microwave) and have dinner at home. I could eat a snack prior to
bed I suppose.

Davide wrote:

Quote:

Charles ha scritto:

I'm too skinny and have a high metabolism. Most dietary advice
seems to be targeted at people who are fat or prone to fatness, or
those who are assumed to be eating junk food all night despite the
advice. For example, it might be suggested to eat a salad for
lunch with low fat dressing. If I did this, my stomach would be
growling all day and I would lose weight rapidly. I eat fast food
almost every day for lunch and am still skinny. How can I avoid
the nasty fats and salt (or whatever) and still consume 750-1000
calories at lunch?

For that matter, how can I get ~2000 calories in a day, in a healthy
way? I don't have the will to eat as much whole wheat pasta or
chicken breasts as it would take...

The fact is: skinny people are actually fat!
Almost never a person is too skinny because he has body fat levels
lowers than 6%
Many skinny people have a body fat percentage of 20 to 25%
Even anorexic girls have high body fat levels and they become
emaciated or die because of muscle loss and not because of low body
fat levels

Indiscriminate body weight is nothing, a useless information and
trying to lower your body weight or gain body weight is meaningless
Your body weights except bones, organs and water is made of muscle and
fat
Skinniness is always caused by lack of muscles not of fat

If you just switch from eating little to eating a lot all you'll gain
is fat and especially visceral fat which is the most dangerous kind of
fat since it plays havoc with your metabolism and is involved in the
development of syndrome X, diabetes and organs problems
Your weight will meaninglessly raise but you won't look less skinny,
you will look as skinny but fatter

If you're skinny and want to gain weight you need to make sure that
the food you eat is used to increase your lean body mass and this also
involves planning, exercising and some managing of your macronutrients

Few rules that work for skinny people are:

1) Try to consume 16 to 18 calories per pound of body weight
2) consume more small meals thorough the day (5 or 6) dividing you
total calories for 5/6
3) calculate your protein need and divide it by the number of meals
you're gonna consume
4) combine a protein with a carb at every meal
5) become physical activite (swim or lift weight)
6) after your workout consume an high GI carb and some protein
7) drink a lot of water and often during the day
Cool one day a week consume 12 calories per pound of bodyweight

Healthy things you can eat to reach your desired weight are:

Eggs, Chicken Breasts, Chicken Legs, Ground Turkey, Beef Steaks,

Shrimps, Tuna, Codfish, Salmon, Sardines, Haddock, Trout

Milk, Yogurt, Cottage Cheese, Mozzarella Cheese

Pasta, Brown Rice, Whole Bread, Millet, Potatoes, Yams, Lentils,
Garbanzo Beans

Lettuce, Broccoli, Green Beans, Carrots, Squash, Bell Peppers,
Cucumbers, Avocados

Oranges, Bananas, Apples, Grapefruits, Melons, Strawberries, Cherries,

Sunflower seeds, Pumpkin seeds, Walnuts, Almonds, Pistachios, Peanut
Butter

You can also make smoothies to drink using protein powder, milk and
fruits



--
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Davide
medicine forum beginner


Joined: 07 May 2006
Posts: 25

PostPosted: Sat Jul 08, 2006 8:07 pm    Post subject: Re: Healthy diet for skinny people Reply with quote

Charles ha scritto:

Quote:
Thanks for the reply. I'm not so much trying to gain weight as to stay
about the same without eating junk food. In my case, skinniness is
caused by a small frame. At one time I lifted weights fairly seriously
and got very strong and muscular, but I still looked skinny in clothes.
Getting more exercise only makes it harder to take in enough calories
without resorting to sugar or fat.

Most of the foods you listed, with the exception of cheese and beans,
are very low in calorie density (e.g. fish, chicken, vegetables) and
it's hard to eat enough to amount to anything.

I can't really eat numerous meals per day. I pretty much have to eat
breakfast, eat on my lunch break (either eat out or heat something in
the microwave) and have dinner at home. I could eat a snack prior to
bed I suppose.

But you can't even take a 2 minutes break from your work or lesson or
whatever?
You can make pancakes with wheat flour, eggs, butter and milk
You can make 10 at a times and they can be stored for day
You don't need a plate or a fork to eat one or two of them
Also don't forget nuts and peanutes butter, they're actually the most
caloric foods I've listed
Pistachios, almonds, pumpkin seeds, macadamia, walnuts they are all
very rich in calories more than sweets!

You can always make breakfast, lunch and dinner 85% of your calories
intake and the mid-morning snack and afternoon snack 15% of your
calories
You can eat a piece of whole bread with two tbs of peanut butter and
that's a lot of calories
Even two pancakes is low of calories
The cheese I've listed are not unhealthy so you can eat them without
problem at lunch or dinner and they too are very high in calories
Avocado are high in calories too and so are fatty fish like tuna,
salmon and shrimp
Beef is pretty high in calories and you can have 4 or 5 scrambled eggs
with extra virgin olive oil and this alone would be 25% of your
calories intake
Pasta is very high in calories. 100 g of pasta is almost 500 calories
and you can season it with olive oil, tomatoes and meat balls
Certain fruits are quite high in calories: one banana is 120 calories
for example and you can make smoothies with milk, protein powder and 2
or 3 bananas. Again 25% of your caloric intake

Maybe you didn't gain enough lean body mass though
Did you measure it? How tall are you and how much you weighted before
and after building muscles? Are you sure the increased definition
because of lower body fat increased the appareance of having very big
muscles?
The reason I'm asking this is that my frame is super small and light
and I've known other people like me but increasing consistently muscle
mass not only adding definition by lowering body fat reversed the
skinniness because if your put enough "meat" on long and thin bones
they don't influence your appareance so much anymore
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msamson11975@yahoo.ca
medicine forum addict


Joined: 03 Jun 2006
Posts: 97

PostPosted: Tue Jul 11, 2006 12:41 am    Post subject: Re: Healthy diet for skinny people Reply with quote

Stop being so fucking afraid of fat, especially saturated fat.

EAT MEAT (and eggs) AND PRODUCE

LIFT WEIGHTS (hard and heavy)

REST

and you'll fill out.
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biscuit
medicine forum Guru Wannabe


Joined: 24 Apr 2005
Posts: 296

PostPosted: Wed Jul 12, 2006 11:11 pm    Post subject: Re: Healthy diet for skinny people Reply with quote

msamson11975@yahoo.ca wrote:

Quote:
Stop being so fucking afraid of fat, especially saturated fat.

EAT MEAT (and eggs) AND PRODUCE

LIFT WEIGHTS (hard and heavy)

REST

and you'll fill out.

I'm not trying to gain weight. I'm just asking how people are expected
to eat a healthy diet and consume a lot of calories at the same time.
I eat a shitload of fat currently, but I thought I'd try to eat less of
it, at least the kind that comes from deep fried fast food.

--
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Susan
medicine forum Guru


Joined: 05 May 2005
Posts: 932

PostPosted: Wed Jul 12, 2006 11:21 pm    Post subject: Re: Healthy diet for skinny people Reply with quote

x-no-archive: yes

Charles wrote:

Quote:
I'm not trying to gain weight. I'm just asking how people are expected
to eat a healthy diet and consume a lot of calories at the same time.

By eating meat, veggies, dairy and sources of especially healthy fats,
like nuts, avocados, olives, fish.


Quote:
I eat a shitload of fat currently, but I thought I'd try to eat less of
it, at least the kind that comes from deep fried fast food.


You'd be wise to cut out all fat that comes wrapped in deep fried fast
food or anything else that's starchy.

Susan
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msamson11975@yahoo.ca
medicine forum addict


Joined: 03 Jun 2006
Posts: 97

PostPosted: Thu Jul 13, 2006 3:19 am    Post subject: Re: Healthy diet for skinny people Reply with quote

Susan wrote:
Quote:
x-no-archive: yes

Charles wrote:

I'm not trying to gain weight. I'm just asking how people are expected
to eat a healthy diet and consume a lot of calories at the same time.

By eating meat, veggies, dairy and sources of especially healthy fats,
like nuts, avocados, olives, fish.


I eat a shitload of fat currently, but I thought I'd try to eat less of
it, at least the kind that comes from deep fried fast food.


You'd be wise to cut out all fat that comes wrapped in deep fried fast
food or anything else that's starchy.

Susan

Exactly what she said ^^^^^^^^
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Mr-Natural-Health
medicine forum Guru


Joined: 01 May 2005
Posts: 1807

PostPosted: Thu Jul 13, 2006 10:21 am    Post subject: Re: Healthy diet for skinny people Reply with quote

Charles wrote:

Quote:
how can I get ~2000 calories in a day, in a healthy
way? I don't have the will to eat as much whole wheat pasta or chicken
breasts as it would take...

By eating 2,000 calories a day, that is how?

Perhaps, if you were intellectually honest with yourself? Admit that
you are just a lazy slob who has to buy all his food prepared by
someone else. Identify your choices. Make your selection. And, eat
2,000 calories a day. Simple!

Just thought that you might want to know that you are NOT fooling
anyone.
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biscuit
medicine forum Guru Wannabe


Joined: 24 Apr 2005
Posts: 296

PostPosted: Fri Jul 14, 2006 2:43 am    Post subject: Re: Healthy diet for skinny people Reply with quote

Mr. Natural-Health wrote:

Quote:
Charles wrote:

how can I get ~2000 calories in a day, in a healthy
way? I don't have the will to eat as much whole wheat pasta or
chicken breasts as it would take...

By eating 2,000 calories a day, that is how?

Perhaps, if you were intellectually honest with yourself? Admit that
you are just a lazy slob who has to buy all his food prepared by
someone else. Identify your choices. Make your selection. And, eat
2,000 calories a day. Simple!

Just thought that you might want to know that you are NOT fooling
anyone.

Take it easy. Nobody has really answered my question though. I'm
asking for suggestions for edible real world meals that I can eat and
get sufficient calories. I don't want to eat dry chicken breasts and
pasta in the quantity required. If cheese is considered to be
acceptably nutritious, then I suppose it's not that hard.

As to laziness, whatever. I have a life, and I have a job. What do I
eat at work to get a large number of calories that can be eaten cold or
prepared in a microwave? Give me some specific examples.

--
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Mr-Natural-Health
medicine forum Guru


Joined: 01 May 2005
Posts: 1807

PostPosted: Fri Jul 14, 2006 10:32 am    Post subject: Re: Healthy diet for skinny people Reply with quote

Charles wrote:
Quote:
Mr. Natural-Health wrote:

Charles wrote:

how can I get ~2000 calories in a day, in a healthy
way? I don't have the will to eat as much whole wheat pasta or
chicken breasts as it would take...

By eating 2,000 calories a day, that is how?

Perhaps, if you were intellectually honest with yourself? Admit that
you are just a lazy slob who has to buy all his food prepared by
someone else. Identify your choices. Make your selection. And, eat
2,000 calories a day. Simple!

Just thought that you might want to know that you are NOT fooling
anyone.

Take it easy. Nobody has really answered my question though. I'm
asking for suggestions for edible real world meals that I can eat and
get sufficient calories. I don't want to eat dry chicken breasts and
pasta in the quantity required. If cheese is considered to be
acceptably nutritious, then I suppose it's not that hard.

As to laziness, whatever. I have a life, and I have a job. What do I
eat at work to get a large number of calories that can be eaten cold or
prepared in a microwave? Give me some specific examples.

Just about anything that you can buy at the grocery store.

Have fun with your life. Now, I am returning to mine.
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Ben Fullerton
medicine forum beginner


Joined: 01 Aug 2005
Posts: 23

PostPosted: Wed Jul 19, 2006 1:23 pm    Post subject: Re: Healthy diet for skinny people Reply with quote

Mr. Natural-Health (johngohde@naturalhealthperspective.com) wrote:
: Charles wrote:
: > Mr. Natural-Health wrote:
: >
: > > Charles wrote:
: > >
: > > > how can I get ~2000 calories in a day, in a healthy
: > > > way?

[.....]

: Just about anything that you can buy at the grocery store.

: Have fun with your life. Now, I am returning to mine.

===============================
To the sender of original request for information .....

As you have probably realized by now, the regulars on this ng are an
interesting mix of
- 'tunnel vision' promoters of a single theory of the cause of all ills
- equally narrow minded promoters of a single magic cure for everything,
- sour types who look for any excuse they can find for being sarcastic or
insulting,
- serious and concerned scientific types who reprint articles that use
too much technical or scientific terminology for the average person to
understand,
- several contributors who want to help but are not of much value to any
except those who have health problems or concerns similar to their own,
- several contributors who have valuable technical knowledge but not the
medical qualifications to know which health problems are most able to
benefit from their knowledge,

..... and then the seekers of help, including but not limited to;

- healthy people who are trying to hang on to a reasonable level of good
health for as long as possible,
- people like myself who have unusual health problems and do not know
where to look for information on questions of nutrition which most people
can safely ignore.

The big question seems to be .....
how to present a valid question so that there is at least a reasonable
chance of getting information of value to the inquirer - as compared to
the recommendations that apply to the population in general (or a tunnel
vision pontification of no real value to the inquirer and most others).

I have about given up on all but the approach of learning as much as I can
about my health problems (difficult because they are somewhat rare) and
trying to recognize the bits of unbiased data which seem to be worth a
test try-out for myself.

All in all, I do have to agree with the intent, if not the antagonistic
wording, of the person who suggested you do a bit of research for
yourself. - to be specific, buy yourself a "Nutrition Almanac" and look
at the foods that you enjoy and can tolerate. Add up the calories listed
for each and see what combination gives you the numbers that you want.

I keep a record of everything that I eat and tally up the nutrients for a
week at a time. Then I check the numbers for the nutrients that are of
greatest interest to me and divide by 7 to get my daily average.
Not really that difficult, and almost totally simple if you want only
the calorie count.

[I suppose I will be put in the 'kill file' of some of the regulars here
for this post. I do not mind a bit if they fall in one or two of the
categories I suggested. Hope none of the real helpers cut me off though!]

BTW, my last two or three questions brought no more helpful info than this
one of yours. Rather disappointing, as there are some good people on this
ng.

Ben F
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Mr-Natural-Health
medicine forum Guru


Joined: 01 May 2005
Posts: 1807

PostPosted: Wed Jul 19, 2006 2:57 pm    Post subject: Re: Healthy diet for skinny people Reply with quote

Ben Fullerton wrote:

Quote:
BTW, my last two or three questions brought no more helpful info than this
one of yours. Rather disappointing, as there are some good people on this
ng.

Personally, I think that everyone should learn to wipe their own ass.

When people are too lazy to put any effort into anything, I will them
to A-Holes like you. :)

Have fun replying to Crap and Inactive Posts.

Cheers ...
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Ben Fullerton
medicine forum beginner


Joined: 01 Aug 2005
Posts: 23

PostPosted: Fri Jul 21, 2006 1:24 pm    Post subject: Re: Healthy diet for skinny people Reply with quote

Mr. Natural-Health (johngohde@naturalhealthperspective.com) wrote:
: Ben Fullerton wrote:

: > BTW, my last two or three questions brought no more helpful info than this
: > one of yours. Rather disappointing, as there are some good people on this
: > ng.

: Personally, I think that everyone should learn to wipe their own ass.

: When people are too lazy to put any effort into anything, I will them
: to A-Holes like you. :)

: Have fun replying to Crap and Inactive Posts.

: Cheers ...

Predictable reply from one of the "attitude challenged" blights on this
ng.

But you do have my thanks for confirming that you are a fully qualified
candidate for inclusion on my 'killfile'.....
..... the question that was really the purpose of my comments.

And cheers to you too. :-)

Ben F.
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spirowilliam
medicine forum beginner


Joined: 09 Aug 2010
Posts: 4

PostPosted: Mon Aug 09, 2010 2:09 pm    Post subject: Reply with quote

As my view skinny people should start to exercise and follow the diet program. Also you should take the protein powder and multi vitamin medicines after concern the doctor.
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