People trying to gain weight often do not receive much sympathy from those trying to lose. The former population can find it just as difficult as their dieting counterparts, however. Both groups have the same goal -- to eat a healthy diet that leads to a normal body weight. Those trying to gain weight end up eating the same variety of foods as those trying to lose, but in a different way.
Weight Gain
There are 3,500 calories in 1 lb. To lose weight safely, experts recommend reducing your caloric intake by 500 calories per day to lose 1 lb. a week. The same formula applies to gaining weight. To gain weight safely, you would add 500 calories a day to your caloric intake. Although you would begin to gain weight if you started eating junk foods, they don't offer much nutritionally, so this is not a healthy way to accomplish your weight-gain goals.
Eat Dense Foods
Add calories to your diet by eating more frequently. Rather than three large meals a day, break it down into five or six small meals. For someone trying to lose weight, those meals would consist of lower-calorie, filling foods. Someone trying to gain weight would make those meals calorie-concentrated. Every Diet gives an example of of a cup of chopped cucumber versus a cup of raisins. The volume is the same, but the cucumbers add up to 14 calories while raisins contain a whopping 520.
Nutrient-Rich Foods and Fluids
A healthy diet includes: whole grains, pasta and cereal; low-fat dairy; lean proteins; nuts and seeds; and plenty of colorful fruits and vegetables. Legumes such as black beans, pinto beans, dried peas, kidney and soy beans contain protein and carbohydrates and are good sources of calories. Adding powdered milk to soups and smoothies provides additional calories and protein.
When you drink fluids, drink fruit juice or shakes and smoothies made with fruit juice or milk to add calories. Diet sodas, coffee and tea have few calories and little nutrition. Drink fluids 30 minutes before or after a meal, rather than with it, to avoid feeling full before you eat.
Snacks and Supplements
When you eat snacks in between meals, choose calorie-dense foods. Nuts, cheese, peanut butter, avocados and dried fruits are examples. MayoClinic.com recommends a peanut butter and jelly sandwich or wrap sandwich with meat or cheese and vegetables at bedtime. Nutrient-rich sweets such as bran muffins or granola bars are good snack choices as well.
If you still have a hard time getting enough calories from food, some of the weight gain or meal replacement products work well for drinking your calories. You can increase calories by adding flax oil, fruit or almond butter to the blender.
Member Comments