If you're an athlete, just naturally skinny or recovering from a lengthy illness, you might want to gain weight to look, feel or perform better. Gaining weight is as hard as losing weight, according to MayoClinic.com. Avoid putting on too much fat by aiming to gain no more than one pound per week. See your health-care provider if you're concerned about your weight and want to find the best way for you to gain pounds.
Add Healthy Fats
While the saturated fats found in red meat, full-fat dairy products and fast foods contribute to heart disease, healthy fats actually lower cholesterol and protect your heart while adding plenty of calories to your diet. Add olive oil, whole olives and sunflower seeds to your salads, enjoy avocados in guacamole or on sandwiches, and dine on salmon, sardines and other fatty fish packed with omega-3 fatty acids. Healthy fats should make up 30 percent of your diet, according to Harvard School of Public Health.
Eat Nuts
Nuts, another rich source of healthy fats, are very high in calories. Eating just 1 oz. of nuts per day -- which averages 185 calories -- can cause a weight gain of 10 pounds in a year, according to Harvard. As a bonus, nuts are also rich in protein, fiber and other essential nutrients.
Have Frequent Meals
Eating frequent meals -- five or six per day -- instead of the usual three can help you to gain weight, especially if you have a small appetite and can't eat a large meal in one sitting.
Snack Frequently
Have several snacks throughout the day. Choose high-calorie, nutrient-dense snacks such as dried fruit, peanut butter and banana sandwiches on whole-grain bread, nuts and cheese. Carry snacks with you so they're readily available when you need them.
Drink the Right Beverages
Replace low-calorie and zero-calorie drinks, such as diet soda, coffee and tea, with milk, juice and healthy shakes and smoothies that you make yourself from milk, yogurt and fruit. Avoid drinking fluids during meals. Instead, drink fluids 30 minutes before or after a meal so you can eat more, according to MayoClinic.com
Eat Whole Grains
Adding healthy whole grains to your diet can help you put on pounds. Eat whole-grain, ready-to-eat cereals, or try oatmeal, cooked in milk and sprinkled with raisins and nuts to increase the calorie count. Enjoy whole-grain bread, bagels and pasta with your favorite toppings.
References
- MayoClinic.com: Underweight? See How to Add Pounds Healthfully
- American Council on Exercise: I'm Looking To Gain Weight and Add Muscle To My Frame- Should I Be Consuming Extra Protein?
- Eat Right: Healthy Weight Gain
- Drugs.com: Weight Gain Tips For Athletes
- Harvard School of Public Health: Nuts for the Heart
- Harvard School of Public Health: Food Pyramids: What Should You Really Eat?
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