Healthy weight gain involves eating more calories than you have been to increase your body weight to a desirable level. Though people's motivations for gaining weight vary, the basic guidelines are similar. You must consume more calories than you burn through daily physical activity on a regular basis until your goals are met. You may also need to eat more frequently and/or consume more calories at each meal. For best results, seek guidance from a qualified professional.
Function
A healthy meal plan for gaining weight aims at increasing your body weight while promoting your overall wellness. You may consume a weight gain-friendly diet to enhance athletic performance or your physical appearance or to restore healthy body weight after an illness, medical treatment or medication led to unintentional weight loss. The diet ideally provides sufficient amounts of calories and nutrients and suits a doctor-approved weight gain goal.
Guidelines
Though people's needs and preferences in regards to diet and weight gain vary, certain basic guidelines may support the process. The American Dietetic Association recommends eating small amounts more frequently as a useful way to keep your caloric intake high if your appetite is reduced and prioritizing food quality over quantity. A large regular soft drink and french fries provides rich amounts of calories, for example, but also provides few nutrients and hefty amounts of added sugars and saturated fat. Better options are calorie-rich, nutrient-dense foods. Since increased calorie intake is necessary for weight gain, consuming more calories at your meals and snacks is important.
Helpful Foods
Foods rich in calories and nutrients include nuts, seeds, dairy products, avocados and plant-based oils, such as olive and canola oil. Mayo Clinic dietitian Katherine Zeratsky recommends a peanut butter and jelly sandwich or a wrap filled with avocado, vegetables, cheese or meat, as weight gain-enhancing bedtime snacks. Choosing whole grain breads and cereals over enriched varieties can help ensure that your nutrient and fiber intake remain sufficient. If your doctor has suggested increased fat intake, incorporate high-fat cheese, whole milk or heavy cream into meals and snacks. Replacing water in hot cereal, soups, smoothies and sauces with milk is a simple and nutritious way to increase your caloric intake.
Foods to Avoid
Foods rich in added sugar, such as cane sugar or corn syrup, and those high in saturated or trans fats may support weight gain. They will not, however, lead to improved wellness and lean mass, according to the American Dietetic Association. Avoid deep-fried foods, such as onion rings, pastries and fried chicken, regular soft drinks and foods that list sugar or enriched flour as main ingredients for best results. Consume ample vegetables and fruits; however, try to prevent yourself from filling up on low-calorie foods. Incorporating these foods into other dishes, such as pizza, casseroles and smoothies, may help.
Dining Tips
In addition to eating more calorie-rich, healthy foods, your dining atmosphere and eating habits can make a difference in whether your weight gain attempts are successful. If your appetite is low, MayoClinic.com recommends creating a pleasurable eating atmosphere and eating at scheduled times and/or whenever you're remotely hungry. Eating a bedtime snack is a useful way to eat more calories without the risk of interfering with your hunger at an upcoming meal. Taking small steps, such as adding nuts or cheese, to your dishes or peanut butter to typically plain bread or crackers, can make a valuable difference.
Member Comments