People want to gain weight for different reasons, including to compensate for a fast metabolism, to replace weight lost during an illness or to gain strength. Healthy weight gain consists of only one-half pound to one pound a week. Gaining more than a pound a week contributes to an excess of body fat. Consuming 500 more calories than you expend each day will lead to a weight gain of about a pound per week.
Meal Planning
Planning meals helps ensure you consume enough calories to gain weight. The American Dietetic Association recommends aiming for at least six meals and snacks per day for weight gain. High-protein foods are vital for healthy weight gain because protein builds and repairs muscle, produces hormones and maintains the immune system. Adding cheese, sour cream, mayonnaise, butter or other high-calorie condiments to entrees and sides adds calories without adding much volume. Fruits and vegetables are generally low in calories, protein and fat. Adding salad dressings or dips, cooking with butter or oil, buying canned fruit packed in heavy syrup, and adding gravy or cheese sauce to cooked vegetables adds extra calories to these healthy foods.
Fluids
A weight-gain diet includes beverages high in calories like whole milk, soft drinks, sports drinks and juice rather than calorie-free drinks such as plain water, coffee and tea. Drinking smoothies or shakes between meals also increases dietary calories.
Supplements
Even with a good appetite and intake some people still require a supplement in order to achieve weight gain. Most grocers and pharmacies offer a variety of powdered and bottled nutritional supplements. Some disease states and conditions require specialty supplements. If you have a chronic illness, check with your doctor for the appropriate supplement for your condition.
Snacking
Having high-calorie, high-protein snacks throughout the day assists in increasing daily caloric intake. Nuts and seeds give a lot of calories with small portion sizes. The American Dietetic Association's recommendations for high-calorie, high-protein snacks include peanut butter sandwiches, peanut butter crackers, flavored milk, cheese and crackers, granola and yogurt.
Meal Timing
The American Dietetic Association recommends eating every three to four hours to provide the body with a constant supply of nutrients. In addition, consuming a snack of 10 to 20 g protein and, at minimum, 1 g carbohydrate per kg body weight 30 minutes before and after strength training encourages development of lean muscle weight. Eating a bedtime snack provides extra calories without affecting appetite for the next meal.
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