Gaining weight can be just as difficult as losing weight, and eating everything in sight isn't always the best solution, according to the American Council on Exercise. The key to healthy weight gain is to focus on increasing healthy muscle mass, not fat. To increase your muscle mass, it is necessary to eat a healthy, well-balanced diet and strength-train three to four times a week. Counting on calorie-dense foods as your only source of weight gain will pack on the fat, not muscle.
Step 1
Lift weights or do resistance exercises three to four times a week. Strength training with weights or resistance exercises builds healthy muscle and can increase your weight gain. To achieve weight gain from strength training, you need to tire out your muscles so they can replenish and grow, according to IdeaFit.com. The simplest way to strength-train is to focus on different body parts on different days, alternating the upper and lower body. A simple example of this is biceps, chest and abs on Monday; quads, glutes and calves on Tuesday; rest on Wednesday; shoulders, triceps and back on Thursday; hamstrings and inner and outer thighs on Friday; rest on Saturday and Sunday.
Step 2
Eat more protein. Protein contains amino acids that are essential for muscle growth, repair and development. Varying your protein intake with lean beef, chicken, turkey, fish and tofu will provide your muscles with multiple sources of amino acids to increase your muscle growth and weight gain. Daily protein requirements for individuals who are strength training and trying to gain weight may be as high as 1.6 to 1.7 grams of protein per kilogram of body weight, according to IdeaFit.com. It is advisable to consult your doctor on how much protein you should consume for your individual weight gain goal.
Step 3
Increase your daily calorie intake. Consuming more calories is a main factor in gaining weight, and it can be challenging to do. One pound is equal to 3,500 calories, so to increase your weight by 1 pound a week, you can aim for increasing your calories by 500 a day, notes the American Council on Exercise. This number will vary depending on your individual metabolism, your activity level and your current muscle mass and weight. If eating more food is difficult, try adding one or two protein smoothies as snacks in between meals. A protein smoothie with two scoops of whey protein, fruit and milk provides you with 300 to 400 calories.
Step 4
Replace one or two glasses of water with pure fruit or vegetable juice. To help increase your calorie count, drink fruit and vegetable juice throughout the day. A standard fruit juice can give you an additional 100 calories per glass.
Step 5
Eat healthy fats. Essential fatty acids are necessary for tissue repair, muscle repair and healthy bodily functions. It is important to consume unsaturated fatty acids to achieve weight gain without fat gain. Fish, avocados, nuts, seeds, olives, olive oil, sunflower oil and dark chocolate can help you achieve healthy weight gain when eaten on a daily basis.
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