Gaining weight may be necessary for people who are underweight as a result of anorexia, depression or many other health conditions. Competitive athletes and/or bodybuilders may also seek methods to gain weight to put on muscle and improve physical performance. Weight gain is achieved by taking in extra calories and/or burning fewer calories than your current caloric intake. To ensure a healthy weight gain, select healthy foods that are nutrient-rich in combination with a moderate exercise routine.
Step 1
Replace refined, processed white breads and flours with whole-grain foods for increased nutrition. Whole grains contain complex carbohydrates and are not stripped of their nutritive value, such as the germ and bran of the grain, unlike their white counterparts. Whole-grain foods are a source of dietary fiber, which aids in digestion and keeps blood sugar levels even. Eat five to six servings of whole-grain foods per day for healthy fuel that is rich in fiber, vitamins and minerals. A daily menu might include a cup of cooked steel-cut oats for breakfast, a turkey sandwich on two slices of whole-wheat or rye bread for lunch, whole-grain crackers with peanut butter for a snack and a veggie stir-fry served over whole-grain brown rice with a sweet potato for dinner.
Step 2
Add foods that contain healthy fats to your diet for healthy weight gain. Healthy fats are essential for the absorption of vitamins, skin health and reproductive health. Incorporate healthy fats throughout your day by adding them to snacks and meals for added calories to assist in weight gain. Consider eating a whole-egg omelet with toast and peanut butter for breakfast, topping a salad and sandwich with a sliced avocado for lunch, snacking on fruit with walnuts and almonds and cooking meat and vegetables in olive or canola oil for dinner.
Step 3
Eat protein to help fill you up and provide a healthy source of calories. Protein is essential for the growth, maintenance and repair of muscle. Combined with carbs, protein aids in the hypertrophy of muscle and increased strength gains. Muscle also weighs more than fat and can contribute to a healthy weight gain. Eat protein, such as eggs, yogurt, chicken, turkey, beef or fish, with every meal or snack. Vegetarian alternatives to animal sources of protein include nuts, seeds, beans and tofu.
Step 4
Eat healthy foods every three to four hours to keep energy levels steady and a consistent caloric intake. Frequently eating throughout the day will prevent you from skipping meals and calories that are essential for weight gain. Selecting healthy foods will also prevent you from binging on unhealthy high-fat and high sugar foods that are often chosen when blood sugar levels are low.
Step 5
Avoid drinking empty unhealthy calories found in soda, energy drinks or fruit juices. These drinks are high in sugar and/or caffeine and have little to no nutritional value. Instead, select drinks that are rich in vitamins, minerals, protein, have a low sugar content and are moderate in healthy fats. Options include low-fat milk or homemade blended protein shakes and smoothies made with a cup of milk, half a cup of yogurt, a scoop of protein powder, a tablespoon of almond butter and a frozen banana.
References
- "Complete Idiot's Guide To Total Nutrition" 4th Edition; Joy Bauer, M.S., R.D., C.D.N.; 2005
- "Nancy Clark's Sports Nutrition Guidebook" 4th Edition; Nancy Clark, M.S., R.D.; 2008
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