Unplanned Weight Loss: Nutrition Tips

Some weight changes in life are expected. For example, people may lose weight if they change their exercise or eating habits.

But weight loss can happen for reasons that you would not usually expect. For example, medical problems can cause unplanned weight loss. These include problems with your thyroid gland, long-term infections, mouth or throat problems that make it hard to eat, and digestive problems. They also include depression and cancer. Some medicines also may cause you to lose weight.

Talk to your doctor if you have unplanned weight loss. Your doctor may suggest making changes in what you eat to help you gain back the weight you lost. The doctor may also refer you to a dietitian.

There are things you can do to help gain back weight and get the nutrition you need.

• Add calories to your diet. Adults who need to gain weight should add about 300 to 500 calories to their diet each day. Focus on the quality of foods over the quantity.
• Avoid processed foods, which are high in calories but low in nutrients.
• If you struggle with your appetite, eat 5 or 6 smaller meals a day. Larger meals can cause nausea and make you not feel like eating.
• Get enough protein. High-protein meals help maintain muscle mass. Drinking high-calorie, protein-rich drinks between meals can also boost calories.

Try these tips for choosing foods that support healthy weight gain.

• Eat meals and snacks that include calorie-dense foods like cheese, peanut butter, almond butter, nuts, or dried fruit. Put cheese on crackers or sandwiches, or add it to soups and salads. Use peanut butter in sandwiches, or spread it on bread, bagels, bananas, or celery.
• Choose full-fat dairy, and avoid lite or reduced-calorie dairy.
• Garnish salads with healthy fats like nuts, seeds, avocados, and whole olives.
• Prepare hot cereals with milk rather than water.
• Use powdered milk or whole milk to add calories to soups, stews, and casseroles.
• Eat whole carbohydrates like rice, potatoes, and oats.