Week Long Weight Gain Diet Plan

If you are underweight and want to put on extra pounds, you can gain weight by following a specialized plan. Weight gain revolves around the number of calories you eat and the number of calories you burn. Factors such as genetics and your activity level affect the rate at which you gain weight. Increase your calorie consumption with healthy foods to gain weight over the course of one week.

Nutrition

Gaining weight requires eating more, but this doesn't mean you should fill up on junk food. Consuming foods high in saturated fats, refined sugars and sodium may help boost your daily calorie totals, but unhealthy foods can increase your risk for conditions like high blood pressure and heart disease. You should increase your calorie intake with a balance of healthy, unprocessed foods like vegetables, whole grains, fruits, good fats like nuts and seeds, lean beef, poultry, fish and low-fat dairy.

Meals

Your two or three square meals per day should be converted into five to six smaller meals daily. Having a meal every three hours keeps a constant flow of calories coming into your body and increases energy levels. Do not skip any meals; getting all of your meals in each day is important when trying to increase your weight over the course of a week. You should have a serving of protein and carbohydrates at each meal. For example, have 6 to 8 oz. of grilled whitefish, 1 cup of whole grain pasta and 1 cup of asparagus.

Calories

You need to increase your calorie intake to put on extra weight. According to the National Federation of Professional Trainers, your weekly calorie total needs an excess of at least 3,500 calories to gain 1 lb. Increase your calories by 500 per day to gain 1 lb. per week. Gradually increase your calories to help you gain weight in a safe manner. You can monitor your calorie consumption with a food journal.

Considerations

You should pay a visit to your doctor before changing your diet to gain weight. The amount of weight you gain in one week can vary due to your body composition and metabolism. Consider enlisting the help of a dietitian to help you determine the right amount of calories for your body type and activity levels.