I recently lost weight due to being ill, and I am now the smallest I have ever been. Not happy about it! Any tips on how to put a little of the weight back ON in a healthy way would be much appreciated. 20 y/o female, 117lbs.

Thanks! :p

I have a few tips:

1.) Eat more calories than you expend (but no more than 500 extra calories a day) and START PUMPING IRON.
2.) At least 15% of your caloric intake should come from protein sources (signing up for an online food journal will be helpful), and try to incorporate whey protein powder into your diet. Whey protein powder is the protein with the highest biological value (meaning it is the protein that best enables nitrogen absorption by the muscles) and will make it easier for you to build muscle mass.
3.) Avoid eating large amounts of soy protein (small amounts is fine).


Good luck!

hey i was wondering why large amouts of soy protein should be avoided? im obsessed with soybeans and eat bowls of them as snacks..is this harmful?

hey i was wondering why large amouts of soy protein should be avoided? im obsessed with soybeans and eat bowls of them as snacks..is this harmful?
I think anything in excess is harmful.

There's this ongoing debate about the effects of (excess) soy protein on lean body mass. Basically, the biological value of soy protein is pretty low. It could also elevate estrogen levels when taken in large amounts daily - which COULD be good if you're female but not so desireable if you're a male or a bodybuilder. Some bodybuilders insist that in order to gain muscle mass, you shouldn't eat any soy at all, while others argue that small amounts of soy each day won't have any negative effects on lean body mass. In my opinion, around 2 servings of soy each day will do more good than bad.