As we can see, a little bit (of increased daily caloric intake) goes a long way. I'm glad that the suggested calorie density increases have been effective, though.
Now, you can just experiment with gradually lowering the calorie density to get you back where you want to be, or, at the very least, reduce your potential to gain weight beyond where you would like or gain at too rapid a rate.
Based on the evidence I shared previously, I would definitely try to keep your BMI above at least 17.5, unless your physician were very confident that something at or below the recommended lower limit (based on the evidence) of 18.5 was appropriate for you. From what I can see from a topical overview of BMI, no major health organization believes going below 18.5 (or remaining there for long) would be a healthy choice.
Through incorporating exercise, especially weight-bearing activity, you could also ensure that the weight increases were going towards lean body mass that could improve your quality of life and prevent disability or infirmity as you age. Even at the same BMI, exercise would cause more of that BMI to be lean body mass (muscle or bone), which seems like it would be a healthy move.
[Exercise, Health and You: How Much Is Enough?
Jeff Novick, MS, RDN
https://www.drmcdougallforums.com/viewt ... 58#p447958 ]
(Of note, BMI is an index, not a percentage, so referring to a BMI of 17 as "17%", for example, can often be confusing to many, as we have seen already in this thread
https://en.wikipedia.org/wiki/Body_mass_index )
As Jeff (Novick) mentions here:
https://www.drmcdougallforums.com/viewt ... 25#p629425... you're now just determining where your metabolic equilibrium is to maintain an evidence-based BMI while choosing the healthiest foods. As a result, I am sure that you're far healthier than the vast majority of the population, so I would try to be a little kinder to yourself and, if possible, a little less anxious
I hope that helps. Please keep up the great work, and thanks for setting a good example of healthy, evidence-based eating and living for the community <3
(In addition, if you were very concerned and wanted the best possible insight, there's always signing up for a 12-day program, which would allow the McDougall team to professionally and comprehensively assess your situation and provide you with individualized recommendations:
https://www.drmcdougall.com/12-day-program/ )