When you're trying to pack on weight, you need to have the same discipline that it takes to lose weight. This may not be easy when you start out, but by making gradual changes, you can slowly adapt. Instead of investing in a costly diet plan, use one that is free.
Size
Losing weight involves calorie reduction, and gaining weight is the complete opposite. The addition of 250 to 500 extra calories per day will cause a weight gain of approximately 1/2 to 1 lb. per week, according to the University of Illinois McKinley Health Center. To find your starting intake, monitor your calories for three days, add your totals together and divide by three. Utilize a free online calorie tracker, such as the one on MyFitnessPal website, if you need assistance. For example, if your current daily intake is 2,300 calories, make your new intake 2,550 or 2,800.
Types
Foods like burgers, fries, cakes, cookies and doughnuts are high in calories, but they are also high in saturated fat. Eating foods that contain saturated fats raises the level of cholesterol in your blood, according to the American Heart Association. Choose foods that are not only high in calories but are also high in nutrients, such as lean meats, fish, beans, starchy vegetables, fresh and dried fruit, nuts, seeds, nut butters and whole grains.
Time Frame
To accommodate your increased caloric needs, eat frequent meals throughout the day. Have your first meal as soon as you wake up and eat every two to three hours for the rest of the day. Combine protein and complex carbohydrates with each meal to make it balanced. For example, breakfast could consist of a bowl of oatmeal with low-fat chocolate milk, a scoop of protein powder and a tablespoon of peanut butter. For lunch, you could have a tuna sandwich on whole-wheat bread with lettuce, tomato, a slice of cheese, low-fat mayonnaise and an apple. Make a healthy dinner of baked salmon with steamed Brussels sprouts, brown rice and a cup of yogurt with berries mixed in.
Healthy Liquid Calories
Under normal circumstances, calories in the form of liquid should be avoided. When you are trying to gain weight, however, they can be helpful. Avoid beverages that are unhealthy like alcohol, soda, sweetened tea and lemonade. Stick with fruit nectars and juices, sport drinks, coconut water, regular milk and soy milk. MayoClinic.com recommends drinking these beverages either 30 minutes before or after a meal, not with it, to avoid becoming full before you eat.
Healthy Smoothies
Smoothies are made by mixing a number of ingredients together in a blender. These can give you a quick shot of calories when you do not feel like preparing a meal. Here's an example of smoothie: Pour 8 oz. of vanilla soy milk and 8 oz. of orange juice into a blender. Add one chopped banana, one scoop of protein powder and 1 tbsp. of almond butter. Blend and pour into a glass. This comes out to about 620 calories. Replace any one of your whole food meals with a smoothie.
Considerations
When you're trying to gain weight, consider doing some light exercise to increase your appetite. Body weight exercises like push-ups, sit-ups and squats are all free and you can do them from the comfort of your home. When the weather's good, you can go outside and walk.
Tips
As time goes on, step on the scale to monitor your progress. If you have not gained weight after two weeks, add another 250 to 500 calories to your daily diet. Keep checking every two weeks until you start gaining and continue until you get to your desired weight.
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