Whether you are too thin due to an illness or genetics, gaining weight can prove a significant challenge. Eating tons of junk food containing lots of calories and sugar may cause you to gain weight, but it does not provide you with nutrition or good habits. The weight you are likely to gain as a result will be in the form of unsightly fat, rather than lean muscle. Gaining weight can be done with natural, whole foods--without the help of supplements.
Consume More Calories
You cannot gain weight without adding calories so that you consume more than you burn daily. Aim for about 500 calories more per day than you currently eat. If that does not start to help you pack on pounds, add 250 more per day. Make the calories come from healthful sources, like second servings of whole grains and starches at meals or snacks like cheese and whole grain crackers. Opt for dessert often, but go for healthy versions like fruit crisps made with whole grain granola or whole wheat muffins with raisins and pumpkin.
Add Fats
If you simply cannot consume more food because of a light appetite, pad your meals with healthy, monounsaturated fats. Fats contain more calories per gram than either carbohydrates or protein. While eating too much saturated and trans fats can cause chronic health problems, monounsaturated fats actually help lower cholesterol, reports the American Heart Association. At breakfast, sprinkle nuts over cereal or spread peanut butter on your toast. At lunch, toss avocado and sunflower seeds in your salad. At dinner, stir a little olive oil into your pasta, and use a safflower oil-based salad dressing on your greens. Choose nuts for a snack, as you do not need to eat a lot to take in significant calories.
More Meals
If you are trying to gain weight, be sure to never skip meals. Start each day with a hearty breakfast consisting of whole grain pancakes, eggs and a whole wheat bagel or a hefty serving of oatmeal with milk, berries and almonds. Eating breakfast may help stimulate your appetite. Include several large snacks during the day--go for sandwiches, chunky soups or chilis, or a bowl of dense, whole grain cereal. Pack snacks in your purse or backpack so you are never left without something healthy to eat.
Drink Calories
Instead of filing up on diet soda, coffee and unsweetened tea, drink milk or 100 percent juice to quench your thirst. Smoothies made with milk or soy milk, fresh fruits and ground flaxseeds give you calories and nutrition. Mayoclinic.com warns against drinking within 30 minutes of your meal. You do not want fluids to make you feel too full to eat.
Exercise
While you may want to avoid burning too many calories, some exercise can help stimulate your appetite. A walk or bike ride at a low intensity improves your mood and health. Weight lifting may also be a good option if you are physically capable, as it will help you develop healthy lean muscle mass which weighs more than fat.
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