For you to gain weight, you need to eat more calories than you burn. You would need to eat an additional 500 calories a day to gain one pound in a week. Nancy Clark, a registered dietitian of sports nutrition, explains that some people have a harder time gaining weight and may need to eat far more calories -- even up to 1000 extra calories a day. There are several ways to increase your weight without decreasing your health.
Nutrient Rich Foods
Just because you need to consume extra calories in a day doesn't mean you can eat whatever you want. You still need to be conscious of your overall health, incluing your cholesterol level and blood pressure. Katherine Zeratsky, registered dietitian for the Mayo Clinic, recommends eating nutrient rich foods. Heart-healthy fats are a great way to add calories and nutritional benefits. Gram for gram, fat provides twice as many calories as protein or carbohydrates. Try adding olive oil to whole grain pasta, peanut butter to whole wheat bread or avocado slices to a sandwich.
Eating More Frequently
It is easier to add more calories to your day if you add more meals and snacks. Instead of just eating three times a day, eat 5 to 6 times a day. This way you don't need to overeat at your mealtimes. Some nutrient dense snacks would be trail mix made from nuts, dried fruit and granola, peanut butter and jelly on whole wheat bread, or a mini pizza with cheese and tomato sauce on top of a whole wheat English muffin. If eating this often seems overwhelming, you could try adding meal replacement drinks between meals. It may be easier for you to drink your calories than to eat them.
Don't Fill Up on Water
Water, diet soda and unsweetened tea can fill you up without adding any calories to your intake. If you are drinking water throughout your day, you may not have the appetite for your snacks. However, try to add drinks that offer calories and nutrients. Drink 100 percent fruit juices, calcium-fortified orange juice, a fruit smoothie, or low-fat milk for your beverages. Drink fluids 30 minutes before or after a meal to avoid getting full before you eat.
Avoid Added Fiber
Fiber plays important roles in maintaining your health. It plays a key role in weight loss management, but can hinder efforts to gain weight. Your body doesn't digest fiber, so it doesn't provide any calories. It also slows digestion down, keeping you full longer. Try to avoid foods that have added fiber in them. Get your fiber from whole grain breads, cereals, fruits and nuts.
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