Lactose intolerance makes it difficult to gain weight, especially for young children and picky eaters. People with lactose intolerance can gain weight quickly and safely if they know how to add healthy, calorie-dense, nutrient-dense foods to their diet.
Method 1 of 3: Eat Nutrient-Dense Foods
Step 1. Choose lean protein
Of course you will be tempted to eat fatty foods to gain weight, but fatty foods can cause other problems, such as cholesterol. Lean protein is the best choice for healthy weight gain. Lean protein sources include:
- Skinless turkey or chicken breast
- Lean beef
- Pork Thigh
- Light tuna (packaged in water)
- Tofu and tempeh
Step 2. Choose high-calorie fruits and vegetables
Some types of fruit and vegetables contain more calories and fat. These fruits and vegetables will increase your weight in a healthy way. Add bananas, pineapples, raisins, other dried fruit, peas, corn, potatoes, and orange squash.
Step 3. Eat breads and solid cereals
Carbohydrates are a good source of calories. Some carbohydrates have more calories than others. For bread, choose healthy, high-calorie breads such as 100% whole-wheat bread. Other sources of carbohydrates include:
- Whole grain cereals
- Bran muffins
- Whole wheat bagel
- Whole wheat pasta
- Red rice
Step 4. Cook food in oil
Use healthy oils for cooking vegetables, meat, and other foods. Examples of healthy oils are olive, grapeseed, or canola oil. These three oils have high calorie content and good nutrition for the body so that you gain weight in a healthy way.
Use olive oil for salads, and canola for frying or baking
Step 5. Use coconut milk
Coconut milk is a great source of calories for people with lactose intolerance. Therefore, add coconut milk to your diet. Coconut milk contains a lot of calories and nutrients and can be used in a variety of recipes.
- Try using coconut milk to make curries, soups or milk coffee (replace cow's milk with coconut milk).
- Liquid coconut milk can replace cow's milk. Solid coconut milk (such as canned coconut milk) can replace whipped cream or creamer.
Step 6. Eat nuts as a snack
Nuts are a healthy, nutrient-dense and high-calorie snack. Nuts with the highest calorie content are macadamia nuts, pecans, pine nuts, brazil, and walnuts. While low-calorie nuts are chestnuts, cashews, and peanuts.
- Nuts can be eaten alone or included in recipes. For example, you can fry cashews, mix walnuts in pesto sauce, or add almonds to your cookie dough.
- Spread peanut butter on bread or fruit. Peanut butter or cashew bread is a delicious and healthy snack to gain weight. In addition, apples dipped in peanut butter are no less delicious.
Step 7. Try including hummus in your diet
Hummus is a typical Middle Eastern food made from chickpeas so it contains a lot of calories, healthy fats and nutrients. Hummus is also a good source of fiber.
Spread hummus on slices of bread or use it as a dip for vegetables and salads
Step 8. Enjoy the delicious avocado
Avocados are rich in fat and nutrients, so they are great for weight gain for people with lactose intolerance. Avocados are usually used to make guacamole, but you can use the fruit in a variety of recipes.
Spread guacamole on sandwiches, add avocado slices to salads, or make fruit juices
Step 9. Add honey to your food
Avoid sugar to sweeten food because it can cause various other diseases. Replace sugar with honey as it helps prevent malnutrition and contains strong antibacterial properties.
For diabetics, you should not consume honey. Although it has a different effect on blood sugar (compared to white sugar), some studies suggest honey can increase blood sugar levels
Method 2 of 3: Some Other Additions to Your Diet
Step 1. Drink a milk-free smoothie or milk-shake
To gain weight in a healthy way, it takes an additional 200-500 calories per your daily diet. This is quite difficult to achieve and many people feel unable to eat anymore. Therefore, this additional calorie intake is done without adding to your diet.
- Milk-shakes and smoothies are very popular among health care groups because they are delicious and easy to consume. Look online for non-dairy smoothie recipes to see how many variations there are.
- Smoothies usually use liquids, such as fruit juice without added sugar, or almond or soy milk, as well as a variety of fruits and vegetables. The ingredients are put in a food processing machine and mixed until they are liquid and drinkable.
- Smoothies are usually also added with vanilla extract, cinnamon, or honey for a sweet taste. You can experiment with different flavors until they taste good.
- If you find a recipe that uses cow's milk or yogurt, substitute soy or almond milk or yogurt.
Step 2. Drink high-calorie drinks
Usually dieters avoid calorie drinks. However, since you're gaining weight, a calorie-dense drink will help you quite a bit.
- Drink unsweetened fruit juices or sports drinks like Gatorade. Remember, you have to drink eight glasses every day, so drink water in addition to calorie drinks.
- Avoid sugary drinks like soda or fruit juices that are loaded with sugar. Also avoid alcoholic drinks because they are harmful to health.
Step 3. Ask a nutritionist about adding protein powder to your diet
Protein powders are a variety of health supplements that are usually sold at gyms or specialty supplement stores. This powder serves to gain weight and build muscle. This supplement is mixed into your drink or food.
- Consult the use of this powder first with a nutritionist. The main function of this powder is to build muscle. Therefore, it may not be very effective if used only for weight gain.
- Egg white protein powder is great for adding protein to your diet and comes in a variety of flavors (there are also unflavored powders).
Method 3 of 3: Getting Medical Help
Step 1. Talk to your doctor about your weight
Sudden weight loss and difficulty gaining weight can be symptoms of lactose intolerance, especially if you have recently been diagnosed with the condition and are still adjusting to your diet. However, what you are experiencing may be a symptom of another disease. Therefore, consult this with your doctor.
- Weight loss is a symptom of various diseases, ranging from mild (eg toothache) to severe (cancer or Parkinson's). Make sure you get a doctor's evaluation of these symptoms. You will be given various tests based on your medical history and current body condition.
- If the cause of your body's inability to gain weight is lactose intolerance, your doctor will help you develop a diet and exercise menu that's right for you.
Step 2. Ask a nutritionist for advice
If you're still having trouble gaining weight with your diet, ask your doctor for advice on a good nutritionist. The nutritionist will be able to make dietary recommendations based on your personal health preferences and needs. If the weight loss is related to your medical condition, the nutritionist's fees should be covered by insurance.
Step 3. Review your medications
If you are on prescription medication, check your list of side effects of your medications. Maybe one of them causes weight loss.
- Medications ranging from medications for headaches to mental illness sometimes cause weight loss, as do medications for ADHD.
- Talk to your doctor about changing your medication if you believe your current medication is causing malnutrition.
- Increase your meals. If you are underweight, increase your portion of non-dairy foods to increase your calorie intake and weight quickly.
- Eat more often to add calories to the body. Eat lots of healthy snacks, such as granola bars or ready-to-eat vegetables.