If you are underweight, your doctor may recommend that you gain a few pounds to become healthier. Although it is possible to add weight by eating hamburgers and junk food, doing so will only add fat to your frame. Increase your muscle and bone mass by eating a variety of foods that are nutritious and low in saturated fat. Talk to your doctor before making any changes in your diet.
Eat More Often
Gaining weight is tricky if you don't have much of an appetite. Instead of forcing yourself to finish a huge plate of food three times a day, eat smaller portions five or six times a day. Start with breakfast as soon as you wake up in the morning. If you wait until late in the morning to eat for the first time, you're missing out on extra calories. Once you've eaten breakfast, you may find that it's easier to eat snacks and other small meals frequently throughout the day.
Add Toppings
To maximize your intake of healthy calories, add protein-filled toppings to your meals. Spread peanut butter on a piece of toast before you take a bite. Add cheese or a dollop of yogurt to chili and black bean soup to increase the calories you're consuming at lunch. Sprinkle nuts, berries and flax seeds on top of oatmeal or yogurt to add protein and healthy fats to your breakfast. Top salads with sliced avocado, walnuts and sunflower seeds to add healthy protein.
Use Milk, Not Water
Use milk, even when a recipe calls for water. Add milk to soups, hot cereal, mashed potatoes and casseroles to increase the number of calories in a meal. Add even more calories to regular milk by adding a small amount of powdered or condensed milk to it. This way, even if you only have the appetite for a bowl of cereal, you're maximizing your calorie intake, which will help you gain weight.
Drink Before or After Meals
Drinking water, juice or other beverages during a meal will fill you up, preventing you from consuming as many calories as you normally would. Instead of pouring yourself a drink while you're eating, quench your thirst after the meal. After every meal or snack you eat, drink at least 8 ounces of a nutritious beverage like water, whole milk, juice or smoothies. Stay away from caffeinated drinks like coffee and tea, which lessen the appetite.
Member Comments