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Nutrición: Cómo subir de peso de manera saludable

Que una persona quiera ganar peso resulta algo no muy común, y es que la mayoría está enfocada a la pérdida de peso. La ganancia de masa muscular requiere mayor disciplina que reducir medidas y ante ello se debe tener en cuenta que la predisposición a la contextura delgada puede ser genético, malos hábitos de alimentación como comer poco, a deshoras o alimentos poco o nada nutritivos.

Se debe considerar que el bajo peso no es sinónimo de salud y por más que una persona sea delgada no puede comer por comer, ya que la ingesta de alimentos con alto contenido de azúcares o grasas sin un balance adecuado puede conllevar a enfermedades como diabetes, hipertensión, etc.

Para lograr incrementar el peso de manera saludable es decir aumentar masa muscular y mantener bajo porcentaje de grasa es necesario comer de 5 a 6 comidas diarias, distribuidas en 3 comidas principales, 2 snacks entre comidas y en caso que sea necesario un bocado ligero antes de dormir como la leche.

Las personas con bajo peso suelen llenarse rápido, por ello se debe aumentar la densidad de energía y el volumen de los alimentos en forma gradual, ya que hacerlo de manera radical puede llevar al empacho y rechazo a seguir con el objetivo.

Así también, es necesario realizar ejercicio de fuerza y resistencia en el cual se ve involucrado el levantamiento de pesas, ya que además de favorecer de la ganancia de músculo, aumenta el apetito. Además de ello, es imprescindible tener un descanso adecuado porque favorece el ambiente hormonal para el crecimiento del musculo ejercitado y bien nutrido.

Los tips para aumentar de peso de manera equilibrada sería

  • Ingerir alimentos ricos en carbohidratos como pan, pasta, avena, menestras, etc.
  • Incluir alimentos que aportan muchas calorías en poco volumen como frutos secos, granolas, aceites vegetales, mantequilla, azúcares o miel.
  • Consumir primero los “segundos” y luego las ensaladas o sopas.
  • En el caso de Frutas y verduras se recomiendan de preferencia cocida y no cruda, ya que de esta manera disminuye su volumen y capacidad saciante. Se puede preparar compotas, batidos, quiches o tortillas.
  • Considerar los smoothies, donde se puede mezclar fruta, yogurt, frutos secos y semillas como linaza o chía.
  • Adicionar el huevo cocido como enriquecedor de las preparaciones, ya sea en salsas, cremas, sopas y hasta en jugos.
  • Agregar un chorro de aceite a las sopas, cremas, compotas o mazamorras.
  • Incorporar harinas de menestras, kiwicha, quinua, entre otros a compotas, mazamorras.
  • Incluir productos lácteos enteros como leche, yogurt o quesos.
Alexandra Marquez Hinojosa
Licenciada en Nutrición y Dietética de la UPC. Se dedica a la consultoría nutricional desde hace 5 años. Ama prevenir enfermedades crónicas a través de la nutrición. Tiene gran interés por la sostenibilidad lo que la llevo a tener la especialidad en Responsabilidad Social y Sostenibilidad (ESAN). Miembro de Save Food, iniciativa mundial en contra del desperdicio de alimentos.
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