Though the obesity epidemic in the United States dominates the news, many Americans are nevertheless underweight. Being too thin can put you at risk for weakened immune responses, infertility, weakness and fatigue. Underweight elderly become frail; women may experience irregular menstrual cycles. Gaining weight requires eating more calories than you burn, but not just any calories. Choose a natural, healthful diet for weight gain to encourage development of healthy muscle rather than just fat. Consult your doctor before beginning any new diet.
Types of Foods
A natural diet for weight gain features generous portions of whole foods like fresh fruits and vegetables, whole grains, lean proteins and unsaturated fats. At meals, instead of loading up on leafy greens and watery vegetables, eat extra servings of starches and meats like poultry, fish and extra-lean beef. Go for chunky soups like chowders and chilis over broths, sandwiches made on dense wheat breads and pasta salads over green versions.
Misconceptions
Just because you are trying to gain weight does not mean you can eat anything you want without concern for nutritional values and fat. Thin people are just as vulnerable to health complications from overconsumption of saturated fat, sugar and sodium. Loading up on junk food will encourage your body to gain fat, instead of muscle, and may not help you achieve optimal health. Natural foods also provide antioxidants, phytonutrients and fiber to help boost your energy levels.
Considerations
It only takes an additional 250 to 500 calories per day to gain ½ to 1 pound per week, Joanne Larsen explains on the Ask the Dietitian website. You can easily get this from natural foods by adding 1 ½ to 2 oz. of nuts daily, a smoothie made with fresh fruit, nut butter and whey protein or a sandwich at bedtime. If you find yourself skipping meals, carry natural, portable food with you, like string cheese, granola, cashews and dried fruit to eat when you do get a chance to snack.
Add Fats
Adding calories to each meal in the form of good fats like olive oil, avocados, nuts and seeds helps you gain weight without having to eat too much extra food. Sprinkle nuts over cereal, toss pasta in olive oil and add avocados to sandwiches. Unsaturated fats do not raise your bad cholesterol levels like saturated and trans fats, notes the American Heart Association, but still contain more calories than carbohydrates and proteins.
Strategy
Eating several mini-meals comprised of natural foods can help you gain weight if you tend to have a light appetite. Add a snack like a peanut butter sandwich or a bowl of granola between meals and even after dinner. Consider adding strength-training exercise, as it can help you build muscle, which helps bulk out your frame. Light cardiovascular exercise can help stimulate your appetite. Replace any calories you burn with a natural snack like a turkey sandwich, a glass of milk with protein powder or trail mix.
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