30 Bananas a Day!

30BaD FADs: Healthy Weight Gain

30BaD FADs:  Frequently Added Discussions

Will I gain weight? Why am I gaining weight?  


Reasons for Weight Gain in Some Individuals

  1. Nutrient Dense Calories
  2. Volume of Water and Fruit 
  3. Proper Hydration
  4. Intestines Contain Soluble Fiber and Fluid
  5. Bone Density Increase
  6. Muscle Mass Increase
  7. Healthier Body Tissues and Organs
  8. Increase in Healthy Body Fat
  9. Puberty and Growth
  10. Sample Weight Charts


Nutrient Dense Calories

According to the National Heart Lung and Blood Institute, active females need 2400 and active males 3000 calories a day.  Extreme athletes may need to add more.  This is for basic energy requirements as well as to ward off deficiencies such as not consuming enough calcium.  When starting a low fat nutrient dense plant based diet, some people may increase in density.  But this is not necessarily unhealthy body fat and can be good for many individuals.  (1)

Our guidelines here @30BaD follow a similar guideline of 2500 calories for females and 3000 calories for males.  

Fruits and lettuce greens are also high in vitamin C, calcium, and other much needed nutrients. When these nutrients are consumed and their nutrient content assimilated, amazing rebuilding of strong, dense, and healthy tissues begins.  

And so too does healthy weight gain in some people.  


Volume of Water and Fruit 

3oz of  t bone steak has about 210 calories, but to get 210 calories of bananas, about 3 bananas might have to be consumed or about 1-1.5 pounds!  The good news is most plant eaters do not see a big jump on the scale because fruits are about 74-92% water content that may be utilized, lost in perspiration, and or lost in urination.  Many individuals may drink 4-8 pounds of water a day too.  (2) (3) (4)

Check out Durianrider who is a raw fruitarian gaining 17 pounds in one day! 


Proper Hydration

When drinking anywhere from 2-4 quarts of water a day, plus consumption of juicy fruits and vegetables, cells are properly hydrated and might resemble grapes verses raisins. 


Intestines Contain Soluble Fiber and Fluid 

The soluble fiber in fruit and some vegetables may gel up inside the intestine.  This fiber slows down digestion and regulates assimilation of nutrients as well as water absorption. 

Diets high in animal products may have little or no fiber, and diets high in grain products that have insoluble fiber actually may scrape and irritate the intestines like shards of glass and do not digest well. 

Fruits are high in soluble fiber which also causes easy elimination of feces just like toothpaste being squeezed from a tube.  This soluble fiber attracts water and turns to gel in the intestines.  (5) (6)


Bone Density Increase

Some people coming from an eating disordered background, a SAD background, or acid forming diets, may have osteopenia also known as low bone density.  Low bone density can put one at risk for osteoporosis.  Osteoporosis is a bone disease where the bone thins and weakens until the point become fragile and break easily.  

Children as young as two can have osteopenia and or the start of osteoporosis, and some teenagers have been diagnosed with stage one osteoporosis. (7) (8) (9)

The good news is, osteopenia and early osteoporosis are reversible if a sensible diet is followed.  As the acid forming components are removed from the diet that strip bones, and alkalizing bone forming foods high in calcium are added in, bone density increases. (10) (11) (12)


Muscle Mass Increase

Many people who start a healthy nutritional program simultaneously start an exercise program.  This may lead to increased muscle mass and weight gain.  Muscle tissue may also improve because of better available nutrients, and on low fat diets, better assimilation and absorption of nutrients.  On low fat diets, the blood system is clear allowing for better absorption of nutrients and oxygen; hence some athletes may have better results. 

Now some of you have heard the joke what weighs more, a pound of muscle or a pound of fat?  The truth is, a pound of muscle and a pound of fat weigh the same:D)))

However, muscle is actually denser and takes up less space than fat.  Many people actually gain weight while losing inches on a new healthy nutrition and exercise progam.  (13)


Healthier Body Tissues and Organs

Overall, all body tissues may go through repairs resulting in denser tissue mass. 


Increase in Healthy Body Fat

Some people coming from anorexic and eating disordered backgrounds, and or who have low body fat percentages, might put on some body fat that is healthy for their own bodies. 

Some body fat is necessary and healthy for emergency energy storage, to cushion organs and blows from falls, and for regulation of fat soluble vitamins.  Fat-soluble vitamins are stored in the body's fatty tissue. The four fat-soluble vitamins are vitamins A, D, E, and K.  (14)

Dietary fats are a major source of energy and aid the body in absorbing vitamins. It's important for proper growth, development and keeping the body healthy. (15)

Dietary fats are essential to give the body energy, support cell growth, and help keep the body warm.  Fats help the body absorb some nutrients and produce important hormones. The body definitely needs fat both dietary and physical – but not as much fat as most people eat and or wear respectively.  (16)

Puberty and Growth

We commend our younger members who are choosing to make healthy choices that will hopefully set the foundation for a long and healthy life.  

Often, many people under the ages of 18-21 years, are still growing and or going through puberty.  Puberty not only causes hormonal changes in the body, and development of certain parts of the anatomy, but many young people may grown up to 10 inches during the 3-4 years spent going through puberty.   Not only do people grow taller, but may grow broader, especially males who will grow broader in shoulders, and gain in muscle and bone mass.  

As long as one is within a healthy height to weight ratio, and or BMI, allow the body to grow and do what it needs to do.  A few pounds or kgs on the scale may just be an additional inch on the wall too.  

If in doubt about health or body fat, please confirm with a medical professional that everything is ok.  

Sample Adult Weight Charts

These are sample charts that show healthy weights for most people most of the time. They should not be used with children.   Keep in mind that some people like body builders might have higher weights and still have healthy BMI, body mass index, or very low body fat percentages.  

Some people may have medical conditions like thyroid issues that cause them to have high or lower weights. For example, I PK, the author have a kidney condition that causes me to swell.  I can swell up overnight gaining 10 pounds, only to have it clear up after a few days.  

After following healthy diet and fitness routines one is still in doubt about their weight or health, please see a medical professional.  




On a low fat nutrient dense plant based diet high in fruits and leafy lettuce greens, the body will self-regulate.  People who have been deficient may gain, and obese people might lose.  Our bodies have an innate wisdom built into our genetic codes that knows what to do given the right tools such as nutrients, vitamins, and minerals.  Think of an unborn baby.  No one worries about whether a baby will be born fat, or whether or not they should put the baby on a calorie restriction diet.  The innate wisdom of the baby’s body will regulate its growth and development. 

Given the right diet and enough calories and nutrients, most long term vegans are slim, lean, and have lower BMIs than their SAD counterparts. (17)


Of Further Reading Interest:  

Importance of eating greens for overall body health, bone density, and oral health.  

Benefits of Lettuce Greens



  1. http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/healthy-...
  2. http://nutritiondata.self.com/facts/beef-products/3608/2 Steak calories
  3. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2 Raw Banana
  4. http://www.ca.uky.edu/enri/pubs/enri129.pdf  Water content of some fruits and vegetables.
  5. http://www.nlm.nih.gov/medlineplus/ency/article/002136.htm  Soluble Fiber vs insoluble fiber
  6. http://www.nlm.nih.gov/medlineplus/ency/imagepages/19531.htm Fiber Sources
  7. http://www.nlm.nih.gov/medlineplus/bonedensity.html  Osteopenia and bone density. 
  8. http://www.nlm.nih.gov/medlineplus/osteoporosis.html  Osteoporosis
  9. Pottenger’s Cats A Study In Nutrition By Francis M. Pottenger, Jr. MD
  10. http://www.betterbones.com/alkalinebalance/default.aspx Alkaline foods for bone health.
  11. http://www.betterbones.com/default.aspx
  12. chttp://www.betterbones.com/blog/post/Tips-for-alkaline-diet.aspx
  13. http://www.livestrong.com/article/438693-a-pound-of-fat-vs-a-pound-...
  14. http://www.nlm.nih.gov/medlineplus/ency/article/002399.htm  Fat soluble vitamins.  
  15. http://www.nlm.nih.gov/medlineplus/dietaryfats.html
  16. .html://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Fats-1...
  17. http://www.mayoclinic.com/print/diabetes/AN00845/METHOD=print
  18. http://kidshealth.org/parent/growth/growing/understanding_puberty.h...  Understanding Puberty and Growth 



This blog is for informational purposes only.

The medical and/or nutritional information on this site is not intended to be a substitute for professional  medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health 
provider with any questions you may have regarding a medical condition. Never disregard professional 
medical advice or delay seeking it because of something you have read on this Web site.

Updated March 28, 2015 By PK

Views: 10417


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Comment by MANGO MUNCHER KELVIN on October 16, 2014 at 10:57pm

Thank you PK

Comment by Jen81 on May 19, 2014 at 8:03am
Fantastic video! I'm one of those people who are freaking out about a 3 lbs gain. Pathetic! Lol! This helps put it into perspective. Thanks!
Comment by MindBodyFruit on April 25, 2014 at 11:52pm

Groundbreaking video.  I have NEVER thought of using the scale like that--to keep me healthy instead of punishing myself???  Who the heck ever heard of that!!!  Mind is blown.

Comment by Cloudfox on January 22, 2014 at 10:25pm

PK, you are amazing. I love you just for posting this.

*crying with relief*

Comment by PK on November 13, 2012 at 1:29am

Hey everyone, Thanks for your kind words!  


IMO, you are correct that the body will do what it needs to do if given the right conditions.  

And yes, for some people, it may be normal and healthy to retain a certain amount of body fat, and for some people, having bmis in a higher range at about 25% may be ideal.  As I mentioned in the blog, some of this has to do with vitamin regulation.  

But someone reminded me recently that females of child bearing age will also hold on to a little extra fat.  I know in the modern society it is difficult to visualize females as childbearing machines as many have chosen to put off having families and or no children at all.  

However, as far as mother nature is concerned, our job is to eat, sleep, and procreate, thus, the need and or natural tendency to put on a little extra padding.  

Peace, PK

Comment by Shae on November 11, 2012 at 7:53am

Thank you for the write up! I've always wondered whether there was a certain amount of body fat that was "normal" for your body to naturally retain. It makes sense how when you provide your body with the right tools, it does the work for you to be at your best potential. :)

Comment by MarieNielsen on July 19, 2012 at 8:11am
Thank you for the tip, PK - I'll try to read and research some more about the bone-things, since I'm dealing with that issue among others..

Peace to you too
Comment by Natt Smith on July 18, 2012 at 5:54pm

This was so helpful.  Pretty sure I keep losing weight, doesn't matter to me anyway.  Decided to throw out my scale and just focus on being a healthy person.  Weight will follow, it always does.  

Comment by Kimberry on July 18, 2012 at 2:28pm

Thank you, PK! Awesome post, I can see you did a lot of work as usual. :)

Comment by Juliana on July 18, 2012 at 12:12pm

saving this in favourites! thanks for all the links too!


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