It's estimated that 3,500 calories will increase weight by 1 pound. However, gaining weight in a healthy manner includes eating nutritious foods while increasing calorie content in the diet. Increasing calorie intake can be coupled with resistant training to gain muscle. Muscle is more dense than fat, so it weighs more. Increasing caloric intake and gaining muscle are healthy methods of gaining weight without increasing chances of disease and heart conditions.
Step 1
Add an extra 500 calories to your daily meal plans. For people with high metabolisms, add an extra 1,000 calories a day. Read food labels to ensure that the calories added are not saturated fats, which are prevalent in red meat.
Step 2
Munch on several snacks in between meals throughout the day. These snacks can be packed with calories, but avoid snacks like chips or fried foods. Eat trail mix, nuts, whole grains and pastas for extra calories that are healthy.
Step 3
Eat larger portions during mealtime. Along with snacking, eating larger portions add daily calories. Combine bigger portions with foods that are healthy and packed with more calories like nuts, beans and meats.
Step 4
Add healthy fats to the diet. Fats have the most calories in the diet. Choose healthy fats that are from plant sources and not animals. Fats such as olive oil, margarine with no trans fats and peanut butter are healthy fat products.
Step 5
Plan a resistance-training schedule. Resistance training builds muscle, and muscle is heavier than fat on the body. Building muscle using free weights and resistance machines.
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