Many underweight people strive to gain weight by increasing their caloric intake. Most people do it to improve their health. Some, especially teen boys, try to increase calories so they look bigger and stronger. People who are recovering from illnesses, such as anorexia, need to increase caloric intake. Many treatments for illnesses, such as cancer, or medications can suppress the appetite, so patients must actively strive to increase the amount of food they eat to keep their strength up.
Step 1
Consume more calorie-dense food. Opt for healthy ones that pack a lot of nutrients and vitamins into small portions. Good options are nuts, avocados and yogurt. Pour olive oil on your salad as a dressing. You can eat a lot of unhealthy junk food that is high in calories (but low in nutrition) to increase your caloric intake, but this will only hinder your health. It is best to stick with healthy foods.
Step 2
Eat more even if you don't feel hungry. Your stomach may have shrunk, and your body is accustomed to eating smaller amounts of food if you don't eat much for an extended period of time. Gradually increase your caloric intake over time, eating more even if you don't feel like it, to get your body used to the increase in calories. Try to add 50 to 100 calories to your intake each day.
Step 3
Add more calories to normal meals and snacks. Melt more cheese on your food. Cook with whole milk instead of water. Add an extra layer of peanut butter or mayonnaise to a sandwich. Dip fruit in caramel or peanut butter. These are simple ways to add calories without realizing you are eating more. Eat regular foods instead of low-fat foods. Use whole milk instead of skim and buy other regular dairy products.
Step 4
Try high-calorie smoothies. If you don't have time to sit down for a meal or just simply don't enjoy eating, make yourself a nutrient-packed, high-calorie smoothie. Use a cup of whole milk, a banana and a packet of Carnation Instant Breakfast mix. Blend the ingredients in a blender until smooth and creamy. You can use ice cream for an icy milkshake treat.
Step 5
Consume three meals a day (breakfast, lunch and dinner) plus two mini-meals in between. Make sure you include a protein portion at each meal. Examples of proteins are: meat, poultry, fish, nuts, eggs, cheese and milk.
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