Gaining weight requires adding more calories to your daily intake. A pound of body fat is equal to 3,500 calories, so take in 500 to 1,000 more calories than you burn daily to gain at a healthy, manageable rate of 1 to 2 lbs. per week. Although junk foods full of fats and sugars are calorie-dense foods that can help you pack on pounds, they offer little nutrition and do not promote healthy muscle gain and energy. Choose to add calories from healthy foods so you can achieve the physique and feelings of well being you desire.
Larger Meals
Increasing your portion sizes at meals is one way to boost your calorie intake. Prepare healthy meals consisting of whole grains, starchy vegetables, lean proteins and fresh produce. Serve yourself more generous servings of the higher-calorie foods -- specifically the grains, starches and proteins. For example, at breakfast, have an extra egg and slice of whole wheat toast for 140 calories. At lunch, add 2 oz. extra turkey to your sandwich and make it on a whole grain bagel instead of fluffy white bread to add 100 calories. For dinner, go for an extra cup of brown rice and a 6 oz., rather than 4 oz., serving of salmon for another 220 calories.
Frequent Snacks
When trying to gain weight, snacking often can help you consume extra calories. Choose calorie-dense options, such as peanut butter sandwiches on whole wheat and dried fruit. A 1/4-cup serving of nuts provides 200 calories, along with portability, fiber and vitamin E. Other calorie-dense snack options include a bowl of granola with low-fat milk or plain, low-fat yogurt mixed with berries and sunflower seeds.
Liquid Calories
Liquid calories can help you gain weight without having to add extra solid food. Choose low-fat milk to keep unhealthy saturated fat at a minimum, and add 1/4 cup dry milk powder to boost the calories to about 200 per 8 oz. glass. Skip diet sodas and unsweetened tea and opt for 100 percent juice instead. Options such as pomegranate and tart cherry offer antioxidants that help fight disease-causing free radicals in the body, with 160 calories per cup.
Healthy Fats
Unsaturated fats are a dense source of calories that support heart-health. Choose them over saturated and trans fats found in fatty cuts of meat, palm oil, butter and commercially fried foods. Unsaturated fats are found in nuts, avocados, fatty fish and most plant oils. Add nuts to cereals and salads for a 150- to 200-calorie boost. Slice 1/3 of an avocado over omelets or tacos for 100 calories. Choose 4 oz. of salmon or mackerel instead of lower-calorie shrimp for an extra 100 calories. Toss pasta and vegetables with olive or safflower oil before adding other ingredients for 120 calories per tbsp.
Member Comments