Keeping a food diary is a good place to start when trying to gain weight in a healthy manner. If you are underweight, you may not be eating as much as you think. Monitoring your caloric intake, as well as noting the types and amount of food you eat, will help you gain a better understanding of your diet and outline any necessary changes. Bring your food diary to a nutritionist who will help you make better meal choices and determine a healthy weight gain strategy.
Step 1
Visit your health care provider to make sure you are not excessively thin because of a medical or health problem. Some people are naturally thinner than others, but certain factors like thyroid disease may be preventing you from packing on weight. Discuss any recent weight loss or other symptoms you may have with your doctor.
Step 2
Begin keeping a log of what you eat. As soon as you finish a snack or meal, write down exactly what and how much you ate, as well as what time. Read the labels on your food to determine how many calories you have consumed, and add these all up at the end of each day. Continue to monitor your caloric intake for one week.
Step 3
Add between 300 and 500 calories to your diet each day to put on about 1 lb. per week -- or follow the recommendations of your dietitian. Do not make those extra calories empty by eating cookies, chips or nutrient-poor foods. Instead, choose healthy foods that are dense in calories such as peanut butter on a whole-grain muffin or a salad topped with dried fruit, nuts and sliced avocado. Continue to use the food diary to keep track of what you're eating, as this will help ensure that you stick to your meal plan.
Step 4
Spread your calories out over the course of a day, eating six times a day instead of three. This will help you eat more without feeling as though you have stuffed yourself. Keep journaling what you have eaten right after you have finished -- this consistency will help make sure you're getting all the calories and nutrients you need to gain weight effectively.
Step 5
Consult with your dietitian at least once a month, particularly if you continue to have trouble gaining weight after a few weeks of eating more. Bring her your food diary, and she can help you make the necessary adjustments.
Things You'll Need
- Notebook
- Pen
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