In order to gain weight, you must consume a high calorie diet. While fatty and sugary foods provide extra calories, these foods do not promote health---even if you are underweight. Choosing the right foods to include in your weight gain meal plan can help you put on weight in the form of healthy muscle, rather than fat.
Features
In order to gain weight, you should start by consuming 250 to 500 calories more than you burn per day, recommends Dr. Melina Jampolis, CNN nutrition expert. Aim for the high end of this range to gain weight quickly--500 calories more daily should cause a 1 pound per week gain. A quick weight gain meal plan requires you to eat often, every two to four hours, to keep a steady supply of nutrients and calories flowing into your system.
Balanced Nutrition
A quick weight gain meal plan still features balanced nutrition composed of 25 to 30 percent fat, 10 to 15 percent protein and 55 to 60 percent carbohydrates notes Joanne Larson, R.D., on Ask the Dietitian. Make your additional calories come from healthy starches such as whole grains and sweet potatoes and from lean proteins such as chicken breast, fish, beans and very lean beef. Emphasize unsaturated fat sources such as nuts, plant oils, seeds and fatty fish.
Portion SIzes
A weight gain meal plan might simply involve increasing portion sizes of healthy foods you already consume. Add an extra two to three ounces of protein at dinner to increase calories by 100 to 200 calories and another cup of whole wheat pasta at lunch for another 170 calories. At breakfast, scramble an extra egg and eat a third piece of toast for 150 to 200 more calories. Choose hearty snacks such as toast with nut butter, sandwiches, and smoothies made with fruit and protein powder.
Considerations
Not everyone trying to gain weight can tolerate eating more food. If your appetite is light, use a meal plan that emphasizes high calorie density. Breakfast might consist of a ½ cup of granola sprinkled with walnuts and low fat milk, rather than corn flakes with milk. For lunch, choose deli turkey on dense, whole grain bread with a slice of avocado and a cup of chili instead of a salad and lighter broth-based soup. At dinner, eat a brown rice pilaf tossed with olive oil, slivered almonds and raisins along with roasted chicken and a small salad. Vegetables are important in any meal plan, but eat them last so they do not make you too full. Snack on dried fruits, nuts, trail mix and peanut butter sandwiches.
Beverages
Liquid calories are an asset to a quick weight gain meal plan. Enjoy low-fat milk or juices often throughout the day. Avoid sugar-laden choices such as soda, which offers no nutrition for healthy weight gain. Avoid drinking water with your meals, as it may diminish your appetite, suggests MayoClinic.com.
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