Losing weight is a huge challenge for many people, but gaining weight can be even more difficult. Being underweight can pose serious health risks, including higher chances of osteoporosis, nutrient deficiencies and blood vessel disorders, so it's essential for those who need to add pounds to follow a healthy, balanced eating plan and seek medical attention if necessary to bring about safe weight gain.
Basics
There's no single "perfect" diet for weight gain that will work for everyone, but following basic guidelines for healthy eating is a wise place to start. MyPyramid.gov recommends eating a variety of lean meats, fish, legumes, dairy products, whole grains, fruits and vegetables. Focus on whole, natural foods, which offer more nutrients, vitamins and minerals than processed foods, prepared items, restaurant meals and fast food. Although the latter items may be higher in calories, they also tend to contain more saturated fat, trans fat, cholesterol, sodium and added sugar.
Additions
High-calorie, nutritious additions to meals can help you gain weight in a safe and healthy way. Try SNAC.UCLA.edu's suggestions of adding nuts, nut butters, seeds, wheat germ, nonfat dry milk powder, protein powder, olive oil, coconut or dried fruit to cereal, salads, casseroles, sandwiches, soups, stews and other dishes. Instead of eating things plain, think about what you can add to them to enhance flavor and add calories. Sprinkle cheese on tortillas, spread jam on bread and serve rice or curry with chutney and yogurt.
Beverages
Sometimes, it's possible to substitute low-calorie items with higher-calorie alternatives that also boast excellent nutritional profiles. Instead of drinking plain coffee, tea or water, for example, MayoClinic.com suggests that people who need to gain weight drink milk, juice or low-sugar smoothies. Liquid calories aren't always as filling, so it may be possible to add high-calorie smoothies and shakes to your day as between-meal snacks or as accompaniments.
Tips
Some people who are underweight fill up easily and find it difficult to eat any more food. Rather than trying to stuff yourself, simply choose what you eat carefully. Don't load up on low-calorie items; instead, pick foods that are calorie-dense in small amounts. Try to make time for more frequent meals each day, even if they're smaller. Finally, keep portable snacks with you so that you can nibble on something whenever you get hungry.
Considerations
In addition to simply eating more calories, people who want to gain weight should participate in a regular exercise program that can help increase their appetites and add muscle to their builds. CNN.com recommends finding a plan that focuses on strength training, which will put on muscle, curb fat gain and burn fewer calories than aerobic exercise. Try calisthenics, weightlifting or core exercises to start.
Member Comments