Weight gain is achieved by doing less and eating more. In other words, you have to take in more calories than your body is capable of burning daily to start to gain weight. There are some people who are desperate to gain weight and they end up eating unhealthy foods to try to achieve their goals. But you can get the same effect by eating healthy.
Step 1
Determine what your daily caloric average is by making calculations of your food intake. Keep track of all your meals for a full week. Add all the amounts together and divide by seven to get a daily average. Add 500 calories to it and use this amount as your new daily caloric intake total. If you are not sure of certain calorie amounts, refer to an online resource like CalorieKing.
Step 2
Eat the right type of fats. Avoid anything that is deep fried, cooked in butter, smothered in cheese or swimming in a cream sauce. Eat healthy fats instead due to their high caloric content and other health benefits. Nuts, seeds, olive oil, nut butters and avocados are examples of these. Make guacamole dip, have nuts for snacks and eat a tablespoon of peanut butter with all of your meals to increase your caloric intake.
Step 3
Choose lean protein over high-fat foods. Avoid standard red meat, sausage, hot dogs, pepperoni, pork chops, pizza and wings. Choose quality sources of protein instead like chicken breasts, turkey, salmon, venison, bison, cottage cheese, lean beef and tofu.
Step 4
Eat carbohydrates, but only the right kinds. Avoid simple carbohydrates that are high in sugar and low in fiber. Examples include cakes, cookies, doughnuts, muffins, chips and white bread. Eat whole grains and starchy carbs instead like yams, potatoes, beans, oatmeal, oat bran, peas, carrots, corn, whole wheat pasta, apples, pears, bananas and couscous. Combine fresh and dried fruits with nuts and nut butters for snacks.
Step 5
Be selective in the beverages you choose. Avoid drinking beverages that are high in simple sugar and are processed like soda, fruit drinks, sugared teas, lattes with whipped cream and alcohol. Drink 100% fruit juice, whole milk, sports beverages and milk shakes made with yogurt and fruit.
Step 6
Spread your meals out over the day to fit more calories in. Have a big breakfast, lunch and dinner, and eat two to three generous sized snacks in between each meal.
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