The Get Fat Diet

As a physician, I often listen to the struggles of my patients who have mild to severe weight problems. Often I hear that they feel like they don't eat much but gain a lot of weight. So I put down some facts, figures, and menus to see if people eating "normally" can gain weight. Granted, normal is a relative term.

This is based on a need of 1800 calories per day to maintain a weight of 140 lbs, for a lightly active woman. Eating 3500 calories = 1 pound gained. 500 extra calories per day = 50 lbs gained (roughly) in 1 year This is not a menu of all junk food or binging. It's just to show what "healthy" things people can eat and how easy it is to gain little or a LOT each year.

 Breakfast (calories) - 1 cinnamon roll (314), 1 cup orange juice (113), 1/2 cup strawberries (24) , 1 cup yogurt (243)
Snack -4 crackers (60), 1 slice cheddar cheese (84)
Lunch - Chicken sandwich (fried)(322), potato chips (153), coleslaw (94), 1 soda (160)
Afternoon snack - 1 soda (160), 1/4 cup pistachios (82)
Dinner -Roast beef (224), mashed potatoes (100), gravy (47), salad with dressing and croutons(175)

 2296 calories in 1 day, 496 calories over

 Breakfast – Kashi cereal (95), 1% milk (77), banana (105) Snack –small Café mocha (295)
 Lunch – fish sandwich (400), chocolate cookie (42), sweet tea (large – 184)
 Dinner – Enchiladas, 2 (645), rice (211), chips (156), queso (94), apple (72)

2383 calories, 583 calories over


Breakfast – 2 pancakes (259) with 1 T syrup (53) , 2 slices thin bacon (54) , fruit smoothie (404) Lunch – Turkey Sub (530), chips (136) , large soda (282)
Dinner – Greek salad (252), cheese pizza – 1 slice (208), 1 beer (155)

2301 calories, 501 calories over

 Calorie counts from www.fitday.com