There are many instances in which a person may wish to gain weight. Whether you are suffering from an illness that causes unnecessary weight loss or seeking to enhance your athletic performance through the addition of muscle, some weight-gaining methods are healthier than others. Instead of loading up on unhealthy junk food, it is important to add high-calorie foods that are also nutritionally dense. Knowing what to eat and when to eat it will help you achieve your goal of gaining additional pounds.
Step 1
Familiarize yourself with reading nutrition labels and seek foods that are higher in calories and protein but low saturated and trans fat. One lb. is equivalent to 3,500 calories, so if you can increase your weekly caloric intake by 500 calories each day, you should be able to gain approximately 1 lb. per week. Consuming an additional 1,000 calories per day should lead to a gain of approximately 2 lbs. per week.
Step 2
Eat nutritionally dense snacks between meals that consist of whole grains and/or lean proteins. Examples include natural peanut butter on whole-grain bread, hummus with whole-wheat pita wedges, smoked salmon on a whole-wheat bagel, egg whites, salsa and cheese wrapped in a whole-wheat tortilla, and almonds and dried fruit.
Step 3
Eat a healthful dessert every night after dinner. Examples include ricotta cheese with fresh peaches, low-fat ice cream, hot chocolate made with 1 percent milk and an additional tbsp. of powdered milk, and poached fruit with Greek yogurt.
Step 4
Drink real fruit juices such as orange, apple, cranberry, grape or a mixture of equal parts water and juice between meals to add additional calories and important minerals to your daily intake.
Step 5
At mealtimes, eat larger portions and add calories through dressings, condiments and garnishes whenever possible. Eat an extra serving of lean protein, and add nuts, seeds, beans, cheese, egg whites and olive oil to salads.
Tips and Warnings
- Add 1 tbsp. of powdered milk or plain-flavored protein powder to cream-based soups and sauces. Make homemade fruity protein shakes to drink each morning with breakfast and at night with dinner. Combine fresh or frozen fruit, yogurt, your favorite juice and a scoop or two of protein powder in a blender and enjoy as a low-fat, protein-packed, antioxidant-rich boost to your diet.
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