Gaining weight may be difficult, but is necessary if you are underweight. Not only is being obese unhealthy, being underweight also has detrimental side effects. According to the University of California, there were 37,000 excessive deaths for people with a body mass index below 18.5. Being underweight decreases your immune system function, causes fatigue and low energy levels as well impaired concentration. Eating more frequently and eating snacks between meals will help you increase pounds. Certain foods are recommended to eat when you are attempting to gain weight.
Protein
Protein-rich foods are full of energy and will help increase your weight. Choose peanut butter added to fruit or bread as an afternoon snack. Pick lean meats such as chicken or tuna. Salmon, tuna and other seafood also will add energy and protein to your diet. The American Heart Association recommends eating fish twice a week as part of a heart-healthy diet. Bake or grill fish to avoid unhealthy fat.
High-calorie Foods and Snacks
Eating foods high in calories to increase your overall weight is necessary when you are underweight. However, it is important to continue to eat a healthy, balanced diet instead of focusing on junk foods high in fat, sugar or salt. Add additional dried fruit or nuts to cereal, oatmeal or eat as a snack, suggests McKinley Health Center. Sprinkle additional shredded cheese over soups, stews and salads. When eating a sandwich for lunch, add an extra slice or two of cheese to increase calories and calcium intake. Additional dairy products such as low-fat milk, cream and sour cream can be added to a variety of recipes to increase calories.
Beverages
Drinking calorie-rich liquids is critical when trying to gain weight. Avoid filling up on water or drinks with zero calories. Instead, opt for a glass of tomato, cranberry or other juice. Milk and milk-based beverages also contain a high amount calories and are an additional source of calcium, protein and other vitamins and other beverages. Sports drinks and liquid supplements may also be consumed to increase your daily caloric intake. Avoid filling up on drinks by enjoying beverages 30 minutes before or after a meal.
Foods to Avoid
Avoid consuming high-calorie junk food when attempting to bulk up. Food such as pizza, milk shakes and doughnuts will not create a healthier body. It is important to continue to eat a healthy diet based on whole grains, fruits and vegetables. Eat these foods throughout the day, five to six times instead of the staple three meals for weight gain. It may take several weeks to months to see a difference in your body shape.
References
- University of California: Both Obesity and Underweight Linked to Excess Deaths, New Study Finds
- Purdue University: Calories -- Food, Energy and Energy Balance
- Columbia University: Go Ask Alice: How to Gain Weight
- University of Illinois: McKinley Health Center: Gaining Weight the Healthy Way
- University of Texas: Healthy Horns: Tips for Gaining Weight the Healthy Way
- MayoClinic.com: Underweight? See How to Add Pounds Healthfully
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