With all the information regarding fad diets and weight-loss programs, it may seem like everyone needs to lose weight. While many adults struggle to find ways to lose excess pounds, others just want to gain weight. Underweight individuals may experience low self-esteem and difficulties finding clothes that fit correctly. While heredity plays a large role in body weight, illness and disease can also result in an underweight condition. Consuming a nutritious diet and changing your eating habits may help you reach and maintain a healthy weight.
Step 1
Eat additional healthy calories. According to MayoClinic.com, 1 lb. of fat equals about 3,500 calories. Increasing your caloric intake by about 500 calories per day may provide enough additional calories for your body to store fat, increasing your weight. Use a food list or a calorie counter to determine the amount of calories in your drinks, meals and snacks. Keep track of your calories by writing down how many you currently consume.
Step 2
Create a diet plan that includes drinks, meals and snacks. Make a list of high-calorie, nutritious foods, such as whole-grain breads, unsaturated fats, lean meats, dairy products and fresh produce. Look up the calorie content for individual foods in your food list or calorie counter, writing down the total amount of calories in each item. Create balanced meals by including carbohydrates, protein and fats. The Institute of Medicine recommends adults consume about 45 to 65 percent of daily calories in the form of carbohydrates, 10 to 35 percent in protein and between 20 and 35 percent from fat.
Step 3
Consume your additional calories by eating more frequently. MayoClinic.com recommends eating about five or six small meals each day rather than a few large meals. For instance, consume wholesome, balanced snacks between breakfast and lunch, between lunch and dinner and again in the evening between dinnertime and bedtime.
Step 4
Choose nutrient-dense foods to help you gain weight and obtain nutrients. Breast Cancer.org recommends eating foods high in protein and high-calorie fruits and vegetables to help you gain weight. Include eggs, cottage cheese and yogurt, as well as lean meats, fish and lentils. Choose bananas, sweet potatoes, cherries, corn and peas, which have more calories than some other types of fruits and vegetables.
Step 5
Increase the calorie content and nutritional value of your favorite foods and recipes by adding toppings. For instance, add granola and dried fruit to your morning cup of yogurt, sprinkle chopped hard-boiled eggs over your salads and casseroles, pour sauces and gravies over meat and vegetable dishes and substitute milk for recipes that call for water.
Things You'll Need
- Calorie counter
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