People who are underweight struggle to put on healthy pounds that will improve their health and appearance. Weight gain comes about from an increase in calorie intake beyond what you burn daily. The easiest way to add calories is to consume larger portions and choose calorie-dense foods that support your nutritional needs.
Step 1
Figure out how many calories you need to eat daily to gain weight. Go to a site such as MyPyramid.gov and select MyPyramid Plan. Input your height, weight, activity level, gender and age to get an estimate of the number of calories you need per day to support your present weight. Add 500 to 1,000 calories to this number to gain 1 to 2 lbs. per week -- a healthy but rapid rate of gain.
Step 2
Increase portion sizes of starches and proteins at meals. Eat an extra egg and slice of toast, English muffin or serving of cereal at breakfast to add 150 to 200 calories. Add 2 oz. more meat to your sandwich and have whole-wheat crackers, a roll or baked potato at lunch for 300 calories. Serve yourself an additional cup of whole-grain pasta or rice and another 2 to 3 oz. of meat or beans at dinner for 300 calories.
Step 3
Include at least three snacks between meals. Make these snacks contain 300 to 400 calories, and consume one between breakfast and lunch, another between lunch and dinner and one before bed. Eat high-calorie, healthy foods during these snack times to promote healthy, quick weight gain. Carry snacks with you that include nuts, granola, low-sugar energy bars, peanut butter sandwiches on whole-wheat bread, yogurt with nuts and fruit and trail mix. Drink milk or 100 percent juice between meals, especially if snacking is hard for you.
Step 4
Make a high-calorie smoothie to eat for one of your snacks. Blend together a frozen banana, 2 tbsp. almond or peanut butter, 1 cup soy or cow's milk and several ice cubes for a 400-calorie drink.
Step 5
Choose the highest calorie foods at meals, especially if you have trouble eating more volume. Opt for creamy chowders or chunky chili instead of chicken noodle or vegetable soup. Select sandwiches on dense bread rather than green salads. Eat starchy vegetables, such as peas, corn and sweet potatoes, before you reach for lower-calorie broccoli and spinach.
Tips and Warnings
- Adding exercise can help you feel more hungry, allowing you to eat more and gain weight more quickly. A brisk walk or bike ride is sufficient. Weight training can also help you gain healthy muscle but will take time.
- If you are not gaining weight despite adding calories, check with your doctor. Adding calories in the form of junk foods only may result in weight gain but may cause health problems in the long run. Just because you are underweight does not mean you can eat unhealthy saturated fats and sugar without consequences.
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