When you are underweight, you might not face the same health risks as someone who is overweight, but you can experience the same self-esteem issues. A diet plan for bulking up can be just what you need to improve your appearance. This takes a diligent effort and the right amount of mental discipline.
Size
When you eat more calories than you expend, you gain weight. By adding 250 to 500 calories to your current daily intake, you can gain 1/2 to 1 pound a week, the University of Illinois McKinley Health Center reports. The first part of this is finding out your current intake. Use an online calorie counter such as LIVESTRONG's MyPlate to track your calories for a day, then make your additions. For example, if you calculate that you are currently consuming 2,400 calories, your new daily intake should be between 2,650 and 2,900.
Types
Food selection is important to gaining weight. Although salads are healthy, they are also low in calories. On the other end of the spectrum, foods like burgers, fries and cheesecakes are high in calories, but they are unhealthy. Choose foods that are high both in calories and in nutrients, the Mayo Clinic instructs, such as lean meats, nuts, seeds, avocados, fish, low-fat dairy products, starchy vegetables, beans and whole grains.
Time Frame
Trying to fit a high amount of calories into two or three meals a day is not an easy task. A smarter approach is to eat five or six times a day, the Mayo Clinic advises. Balance each meal out with a serving of protein and complex carbohydrates, and eat every two to three hours. A bison burger on a whole-grain bun with lettuce, tomato and an apple is a meal example.
Liquid Calories
Water is a good choice when you are trying to lose weight because it is free of calories. When you are trying to bulk up, however, beverages that contain calories are better options. Grape juice, orange juice, low-fat milk, soy milk, sports drinks and fruit nectars are examples. The Mayo Clinic warns that you should drink beverages 30 minutes before or after your meals to keep from becoming full.
Quick Calories
Smoothies consist of a liquid with multiple other ingredients mixed in. These allow you a quick boost of calories if you are pressed for time, the McKinley Health Center notes. Use ingredients like soy milk, fresh and frozen fruit, yogurt, honey, peanut butter and protein powder. A number of coffee shops and cafes also offer smoothies on their menus. Use these as replacements for one or two whole-food meals during the day.
Considerations
Fixing five or six meals during the day can be a challenge, A better game plan is to make a batch of food on the weekend or evening and store it in the refrigerator in containers. During the week, you can easily portion out what you need for meals and either eat them on the spot or take them with you to work.
Warning
Before you make any changes to your diet, talk it over with your doctor.
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