Gaining weight means you must consume more calories than you burn. Although junk foods are concentrated sources of calories that put on the pounds, they do not offer optimal nutrition. Gain weight in a healthy manner to improve your appearance, energy and health. If you fail to gain weight despite your efforts, consult your health care provider to rule out any underlying conditions.
Calorie Needs
A pound of weight equals 3,500 calories. Add between 500 and 1,000 calories per day over and above what you burn to gain 1 to 2 lbs. per week. Consider keeping a food log during your weight gain efforts to make sure you actually consume enough calories. To add calories, begin by serving yourself larger portions of healthy foods at your main meals, especially the carbohydrates such as rice, pasta, potatoes and proteins.
Types of Food
Concentrated sources of calories include whole grains, dairy and dried fruits. Vegetables are still an important part of your eating plan, but focus on eating more calorie-dense starchy varieties such as sweet potatoes, peas and corn. Peanut butter, olive oil, avocado and nuts contain heart-healthy unsaturated fats that are a concentrated source of calories.
Strategies
Top toast with nut butter, instead of dairy butter or margarine, which contain unhealthy saturated and trans fats. Add avocados to sandwiches and salads in lieu of less healthy mayonnaise and creamy dressings. Snack on nuts instead of chips or fries. Eat five to six meals throughout the day so you can consume all the calories you need without feeling overly stuffed at any one sitting. Carry healthy snacks on you, such as trail mix, low-fat cheese, dry granola and yogurt, to avoid having to resort to fast food or vending machine snacks, which usually offer less-healthy options. Drink healthy calories from low-fat milk or 100 percent juice between meals.
Sample Day
Serving sizes at each meal depends on your daily calorie needs for weight gain. Begin your day with a hearty, healthy breakfast consisting of hot cereal with ¼ cup raisins, 1 oz. of walnuts and a cup of milk. Have two scrambled eggs topped with low-fat cheddar cheese and a whole wheat English muffin on the side. A few hours later, have low-fat yogurt mixed with one or two servings of granola. At lunchtime, try a generous serving of corn chowder, instead of broth-based minestrone, along with a large green salad topped with sunflower seeds, avocado and 2 tbsp. olive oil dressing. Mid-afternoon, snack on ½ cup or more of trail mix made with almonds, dried apricots and cranberries, and cashews. For dinner, eat at least 6 oz. of roasted salmon with 1 to 2 cups of brown rice tossed with roasted mushrooms, olive oil and fresh rosemary. Enjoy a vegetable mix of peas and cauliflower on the side. Before bed, snack on a peanut butter sandwich on whole grain bread with a glass of milk.
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