How to gain weight?

I’ve been thinking about yogurt too... honestly, I'm kind of obsessed with it.

Geez, placidjackal97, I don't know how you do it!

Personally, I find most dairy products totally gross, and there's no way I could eat them every day. Maybe a splash of milk in my coffee, but that's about it. I might have some cheese a couple of times a week, and yogurt maybe once a month at most.

Just regular milk makes me feel sick—I can't handle lactose at all. Honestly, even the smell and taste are too much... if someone actually forced me to chug a glass of milk right now, I’d probably throw up on the spot because it's just so revolting.

I'm totally down for some cheese too!🙂

Anyway, someone please put together an awesome list of cheeses that actually taste good but won't absolutely wreck your health...

George Bailey2 said:Alright, so there aren't strict rules... Personally, I’d suggest grabbing the best value option—quality, taste, and price all in one. The whey protein from Inkospor is solid; vanilla and chocolate are great, but the banana flavor is insane. It goes for $37 for 500 grams over at Helix.

👍 Thanks, man... I need to check the breakdown for protein, carbs, and fats... but it sounds pretty decent. And the price is right, too! 🙂

The stuff I'm using now has 85g of protein, 4.7g of carbs, and 1.0g of fat per 100g. Flavor is cappuccino ☕ 😁

Honestly, though, I’d prefer a cleaner protein, so I’ve been looking at this "Veg Fuel" from Twinlab—it's 100% protein. Not a huge deal, really; but since I'm still figuring out how to balance everything for Life in Zone, I just want to keep things as simple as possible. 🙂

Brian Hayes26 said:What's up? $35Got 750 grams of whey protein in the bag. Honestly, I’m not looking to run ads for them just yet... let's see if they actually pay up first. 😁

Wait, where?! That price is actually insane!

Casey Palmer5 said:Geez, Winona—I honestly don't know how you do it.

The idea of dairy just turns my stomach; there's no way I could handle that every day. I can manage a splash of milk in my coffee, maybe some cheese a couple of times a week, and yogurt perhaps once a month at most.

Regular milk makes me feel sick—I can't deal with lactose, and frankly, the smell and taste are too much. If someone actually forced a glass of milk down my throat right now, I’d probably throw up on the spot. It's just gross.

😁 A friend once joked that if I kept gagging like this, I’d eventually turn into a cow... and don't even get me started on fresh goat cheese 🙏... sorry Casey Palmer5, but I'm officially done. 😳

Look, it’s basic math—say you have 100g of cheese versus 100g of plain milk. The cheese is going to pack way more calcium because, at the end of the day, cheese is basically just "concentrated milk." Same goes for the milk fat, too... it's all packed in there.

The standard recommendation for calcium is roughly 800 mg a day. Now, if you grab a single glass of milk or some yogurt—maybe 8 to 9 ounces—you're looking at about 300-400 mg right there. Usually, people say getting through half a liter of milk or yogurt daily is enough to hit those calcium needs. Any extra you get from cheese isn't necessarily going to kill you, but here's the catch: most cheeses are loaded with animal fats. You really have to watch your total fat intake so you don't go overboard...

northernfalcon30, in my own diet, I pretty much stick to fresh cheese—mozzarella is probably fine too. I guess others work—like maybe a sharp cheddar 🙏—but you gotta be careful with the portions. Plus, the higher the fat content, the harder it is for your body to actually absorb that calcium.

placidfox52 said:👍 Hey, thanks so much... I really need to check the exact breakdown of protein, carbs, and fats... but this definitely looks acceptable. And the price is right, too! 🙂

The one I'm using currently has 85g of protein, 4.7g of carbs, and 1.0g of fat per 100g serving. It's cappuccino flavored. ☕ 😁

That said, I’d prefer a cleaner protein source, so I was looking at this "Veg Fuel" from Twinlab—it's supposedly 100% protein... Not that it’s a dealbreaker, but since I'm still figuring out how to balance everything within the Zone, I want to keep things as simple as possible. 🙂

Don't let manufacturers mislead you with those percentages on the labels. Veg Fuel isn't 100%, just like most similar products—there's always at least 1-5% carbs and 1-2% fat in there. Once you factor in the flavoring and other additives, there is no way it's over 90% protein.
Regarding cheese, I noticed nobody mentioned the best value option: low-fat cottage cheese. A half-pound of a brand like Tillamook costs about $4.25, and the nutritional profile is excellent—very low in carbs and fat. If you want better flavor, you can mix it with plain or even fruit yogurt.
Cottage cheese is particularly great for athletes; you can read all about it here:
http://www.runnersworld.com/home/0,1...e=RunnersWorld
Speaking of links, I highly recommend the premier nutrition website run by Dr. Ignac Kulier:
www.food.com

So what exactly are we talking about here if it isn't just a shout-out to fresh cheese? 😕

rustymoose54 said:lo

In my daily diet, I basically stick to nothing but fresh cheese—mozzarella is probably fine too. I mean, others like... say, sharp cheddar 🙏 ...are okay, but you really gotta watch the portions there. Besides, calcium absorption actually gets worse when the fat concentration is higher.

I didn't really catch the details on the calcium absorption rates and those m.m. percentages—that info seems pretty solid. But anyway, what else actually slows down absorption, and what can we do to give it a little boost?

Also, regarding supplements, what’s the best way to take them? I read somewhere that calcium citrate is the way to go, but is that actually true or just clever marketing from the big pharma companies?
Apparently, the carbonate version doesn't absorb all that well...

Look, I don't have a definitive answer for you, but honestly? It smells like they're just spinning nonsense to move more calcium supplements.
Basically, if you’re eating a decent, balanced diet—you know, following that food pyramid stuff—you should be getting everything your body needs without any extra help. Personally, I love tossing in some Vitamin C... mostly because it makes me feel like I'm actually doing something productive for once (plus, I've always had a soft spot for Linus Pauling 🙂), but most of the serious studies out there show that a regular diet is plenty sufficient—at least here in the States, and for healthy people anyway. That said, if you can't stand the sight of milk or yogurt, then yeah, obviously you’ll need to supplement your calcium.

The other issue is that when people talk about a "normal diet," they usually mean something sensible, but in my book, the real problem is how much highly processed junk we're all shoving down our throats. We end up gaining way more weight than we ever intended to. Some of us, I think 😎

George Bailey2 said:Don't let those manufacturers play you with the percentages on the labels. Veg Fuel definitely isn't 100%, just like most stuff like this—it’s got at least 1-5% carbs and 1-2% fat. Once you factor in the flavoring and everything else, there's no way it's hitting over 90% protein.

Well, I read that, so... http://www.tegobe.com/samolijecenje/...vege_fuel.html

But you might be onto something...

Regarding cheese—I noticed nobody mentioned the most valuable one, which is fresh Lenten cheese.

That’s basically just quark outside of the US 😉 so I did mention it. What people might call fresh cheese in Germany—well, those Philadelphia spreads are miles away from actual fresh cheese.

I love mascarpone and ricotta, too, but both are pretty heavy on the fat content.

As you can see, a few replies have been lost to the void. I really hope I didn't hurt anyone's feelings by deleting them, but this thread was just heading in the wrong direction...

Brian Hayes26 said:What's up? $35Got 750 grams of whey protein sitting in a bag here. Not looking to run ads for them just yet... let them pay me first. 😁

Hey, Brian Hayes26, if you don't mind me asking—which whey protein is that and where can I grab it?

Watching this forum and reading all those diet magazines, I’ve noticed that 99.9% of people try to fix the symptoms instead of the actual cause of weight gain. It’s just a giant loop—everyone’s spinning in circles. The yo-yo dieting craze proves it, and most of us have been stuck in that cycle before.
I've got some personal experience to back up the theory, so I wanted to throw this out there and see what you guys think.
Basically, I’ve spent my whole life working hard to stay at a steady 135 lbs—maybe hitting 145 at my heaviest. Then, I switch jobs. Suddenly, I’m pulling 12 to 14-hour shifts, often working weekends. It’s a heavy, high-responsibility gig, but I love it, so I don't complain. But after a few months of that grueling pace—boom, I’m 20 pounds heavier! It was brutal. Of course, I tried to fight it, but I couldn't make it to the gym, and my meal prep only lasted maybe two or three days before I fell off the wagon again. I’d eat whenever I finally sat down, skip breakfast, and then absolutely demolish carbs in the evening. And the worst part? That constant, gnawing hunger.
So, about two months ago, I decided enough was enough. I hit the gym three times a week, cut my meals down to the bare minimum allowed by my macros, started eating breakfast, blah blah blah... Fast forward two months later, and I’ve lost exactly two pounds. 😂 🙂 — I honestly don't know whether to laugh or cry.
Then, I stumble upon an article about stress and weight gain, and it was like a lightbulb went off. Everything clicked. I realized exactly where I was going wrong, so I wanted to share it with you all.
Here’s the deal: whenever you're stressed, your adrenal glands pump out hormones, and the worst offender here is cortisol. It hits you from several angles. It triggers insulin release, which causes blood sugar to crash, leaving you with an appetite that feels impossible to control. It also travels straight to your fat cells and, working alongside insulin, tells them to store fat while preventing them from burning it for energy—which is supposed to be glucagon's job (insulin's opposite). On top of that, dieting itself is a stressor. It spikes cortisol, making weight loss feel like a suicide mission because of this delicate hormonal tug-of-war. Even intense workouts count as stress.
Once I realized this, my game plan changed. I had to lower my stress levels using anything that triggers endorphins—the only natural enemy to cortisol. Now, I train at a moderate pace and actually try to enjoy the moment. When things get overwhelming, I just go outside and soak up some sunlight, or blast some good music at home. I spend more time with people I actually like... and honestly, I think I’m finally starting to like myself and my life a bit more. 😉
After just one week of shifting my mindset and lifestyle, the weight is actually dropping on its own—I swear! Now I eat breakfast (sticking to my macros), pack snacks for work, eat when I get home, and have something in the evening. I’m not even hungry, yet the weight is coming off!
Anyway, that’s what was on my mind. If this was too long, sorry—I just wanted to share my experience in case it helps someone else the way it helped me.
Best,
👋

Rachel Walker56 said:-
Then an article about stress and weight gain pops up right under my nose and—boom—it’s like a lightbulb went off. Everything clicked, I finally saw where I was going wrong, so I wanted to share this with you all.
Basically, whenever you're stressed, your adrenal glands pump out hormones, and the worst one for this topic is cortisol. It works in several ways that all hit your weight directly—it triggers insulin release, which causes blood sugar to crash, leaving you with an appetite that's nearly impossible to control. It travels to your fat cells and, working alongside insulin, tells them to store fat while preventing those cells from converting fat into energy, which is actually the job of glucagon, insulin's opposite. Even dieting is a stressor on the body; it spikes cortisol levels, making losing weight feel like a mission impossible because of this delicate hormonal tug-of-war. Intense workouts are also a major stress factor...

That's just one side of the coin...

The other side is the lack of plant-based proteins combined with consuming nothing but bad carbs (refined white sugar, white flour, pastries, potatoes, rice), which hit the system fast and cause massive insulin spikes—this is exactly why people with diabetes struggle, as these foods trigger sudden shifts in blood glucose levels. It's vital to include slow-release carbohydrates (like fruit and vegetables) to prevent those sharp insulin surges.
It's been proven that soy protein works wonders for regulating this and managing hunger by actually feeding your cells (your muscles), which essentially flips the food pyramid on its head; protein becomes the most critical piece of the puzzle.
Stress also rapidly drains your body of essential minerals and vitamins, so connecting diet to stress management is key for prevention. You don't want stress coupled with a nutrient deficiency to leave you dealing with things like diabetes or psoriasis.

So, if you stay consistent (eating 3-5 times a day) and keep your diet varied with plenty of fruits and veggies, you can stop these sudden internal fluctuations and keep everything under control. 🙂

Bottom line: bump up your intake of vitamins, minerals, and plant proteins... and everything will be fine. 👍

Rachel Walker56 said:After just one week of thinking this way and changing my lifestyle, the weight is just melting off—I swear!
1 - Now I eat breakfast (all within the Zone),
2 - I pack a snack for work,
3 - I eat when I get home,
4 - And then something again in the evening; I'm not even hungry, yet I'm getting thinner!

You're losing weight partly because you've increased the frequency of your meals, which naturally speeds up your metabolism; having more small meals throughout the day is much better than one giant one. 😉

Water is also huge in this whole process; the more water you drink, the faster the "transport" happens, speeding up your metabolism. We often mistake thirst for hunger and end up eating when we really should just be drinking water. You need to drink water preventatively, before you even feel thirsty, because by then, dehydration has already set in. 🙂

When I’m under pressure, I lean out. I have this tendency to lose weight rather than gain it; whenever things get intense or my stress levels spike, the pounds just vanish in short order. To be clear, I wouldn't call myself skinny—I usually maintain what most would consider an average weight—but I definitely drop below my baseline. (I feel like I described that perfectly, but hopefully you catch my drift 😁 )
And yeah, my appetite completely disappears. When I'm eating anything during those high-stress stretches, it honestly just makes me feel sick. Now, if it's just standard, everyday stress, I can usually hold steady and eat normally.
I know I'm not the only one, either. Looking at my friends, some people wither away when they're stressed while others pack on the pounds immediately. Clearly, there isn't one single rule that applies to everyone. But one thing is absolutely certain: stress plays a massive role in how our appetite works and how our bodies handle weight.

Michael Cox40 said:Yeah, I completely lose my appetite, and honestly, everything I manage to eat just makes me feel sick. I’m talking about those times when the stress levels are through the roof. Usually, if things are just normal everyday stress, I can somehow maintain my weight and eat like a regular person.
Since I’m definitely not the only one—I have friends who drop weight when they're stressed and others who do the exact opposite—it seems like there isn't one single rule for everyone. What we do know for sure, though, is that stress absolutely wreaks havoc on your appetite and your weight.

Everyone’s body reacts differently based on their personality, how they handle pressure, their genetics, and even their daily rhythm, but diet plays a massive role because it changes how hormones manifest—whether you're craving food or pushing it away. It all depends on what the body is actually lacking, and since no two people consume the exact same nutrients over several years, the outcomes vary wildly..

When it comes to health, it’s often less about what we eat and more about what we *don't* eat; when someone loses their appetite, they end up cutting out essential nutrients, which can be way more damaging to the system than for those who tend to overeat. That's why getting those nutrients through supplements—like a protein shake used as a meal replacement—can be such a game changer. You can read more about it in this thread... :

Look, I can't drink that protein shake, so you're wasting your breath. I’m not going to sit here and explain why, just take it as a fact (or don't 😁). (And absolutely nothing with soy in it)
Anyway, my health is actually fantastic. Even back when I was at my thinnest—miraculously enough—my blood work was nearly perfect; everything was right within the healthy range. And yeah, I've spent quite a few years on the ice, so I have plenty of experience under my belt. Stress-induced weight loss has never caused me any issues; once things calmed down and the stress subsided, my weight would always normalize. As for energy levels? I always have plenty, regardless of how much I burn through.

Oh, one interesting thing: during those periods, I find myself craving way more dairy, especially chocolate milk and cocoa or just plain chocolate. I can drink or eat that without feeling sick. But yogurt, cream, and stuff like that (mostly yogurt)—I can't touch it even when I'm feeling fine. If I even taste a tiny bit, I'll reflexively throw up.

But all in all, I have nothing to complain about and I'm happy with where I'm at. I just wanted to expand the conversation because the original post was only partially accurate. It really only accounted for one specific group of people.