Being underweight can cause as much mental anguish as being overweight, depending on the individual. It can also come with health consequences. Being underweight is associated with negative health effects including loss of menstrual function, complications with pregnancy, complications with surgery and slow recovery after illness, according to the University of Illinois McKinley Health Center. Make some changes to your current diet to increase your weight.
Identification
When it comes to gaining weight, you need to do the complete opposite of losing weight. Simply put, instead of taking calories away, you need to add more calories. Because 1 lb. of weight is equivalent to 3,500 calories, increase your daily intake by 500 to gain about 1 lb. every week. The best way to do this is to track your current intake for a day and then add 500 calories to that number. Keep track of both food and liquid calories and use an online resource like Calorie King to make it easier on yourself. For example, if you currently take in 2,200 calories, make your new intake 2,700.
High-Nutrient Foods
When you are trying to pack on weight, it might be tempting to opt for steak and cheese sandwiches, fries covered with gravy and cream-filled doughnuts. All of these foods might be high in calories, but they are also high in saturated fat, which can raise your risk for high blood cholesterol, according to the American Heart Association. Stick with foods that are high in nutrients as well as calories like fresh, frozen and dried fruits, starchy vegetables, low-fat dairy products, lean meats, nuts, seeds, nut butters, beans and whole grains.
Frequent Eating
Adding more calories to your diet and eating the same number of meals can be challenging. Make it easier on yourself by eating every two to three hours throughout the day. Start this as soon as you wake up and balance each meal with protein and complex carbohydrates. A burrito on a whole-wheat wrap with beans, brown rice and lean ground beef is a meal example.
Beverages
High-calorie beverages are ill-advised when it comes to losing weight. This is a different story when it comes to weight gain. By drinking beverages in between meals, you can boost your caloric intake. Choose low-fat milk, soy milk, natural fruit juice and nectars and sport drinks. Drink your beverages either 30 minutes before or after a meal, not with it, to avoid becoming full before you eat, advises MayoClinic.com.
Smoothies
Drinking smoothies is an easy way to get a high number of calories into one meal. Use smoothies as meal replacements whenever you have time to prepare them. Include ingredients like flavored soy milk, frozen fruit, yogurt, nut butter and juice. For example, pour 8 oz. of orange juice and 8 oz. of vanilla soy milk into a blender pitcher. Add one chopped up banana, 1 cup of frozen berries, 2 tbsp. of almond butter and one scoop of protein powder. Close the lid, blend until smooth and pour it into a glass. This smoothie comes out to about 750 calories.
Considerations
Exercise can help increase your appetite and make it easier for you to eat all your meals. Consider doing 30 minutes of brisk walking daily. You will also reap the health benefits of exercise.
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