You can gradually gain weight by consistently consuming more calories. The number on the scale will go up whether you tuck into hamburgers and potato chips or healthy smoothies and protein shakes, but the health consequences won't necessarily be the same. If you want to gain weight in a safe, reliable way, add daily calories through shakes that are made with fresh, whole ingredients and feature plenty of vitamins and minerals.
Types
It's possible to gain weight with the aid of commercially made or homemade shakes. Commercial shakes have an edge in convenience, and they're often fortified with more vitamins and minerals than you'd get with homemade shakes. However, they may also contain more sugar, saturated fat, sodium, cholesterol and artificial ingredients. For the freshest and most affordable shakes, use natural ingredients and your own blender or food processor.
Ingredients
You won't be able to gain weight unless you increase your daily calorie intake, so use ingredients in your shakes that are both nutrient-rich and calorie-rich. Examples include whey protein powder, soy protein powder, nonfat plain yogurt, soy milk or skim milk, fresh or frozen fruits and vegetables, wheat germ, wheat bran, ground flaxseed, unsweetened cocoa powder and nut butter. To add healthy fats, extra calories and a smooth, thick texture to your shake, add pureed avocados.
Shake Recipe
For a high-calorie, single-serving shake, you'll need half of an avocado, 1 tbsp. of unsweetened cocoa powder, 1 cup of skim milk and one small frozen banana. Blend the ingredients together with a handful or two of crushed ice, and pour the shake into a glass. The shake has about 345 calories, 16 g fat, 47 g carbohydrates, 12.5 g protein and 11 g fiber. To add more than 20 g protein and about 110 calories, put in a 30 g scoop of whey or soy protein powder.
Guidelines
High-calorie shakes can be filling, which is why MayoClinic.com dietitian Katherine Zeratsky does not recommend drinking them with meals. If you're underweight or need to gain a few pounds for any other reason, it's better to drink shakes in between meals so you'll have time to get hungry before you eat again. To gain between 1/2 lb. to 1 lb. per week, as Dr. Melina Jampolis of CNN.com recommends if you are underweight, drink one shake daily that has 250 to 500 calories. Before using any shake for weight gain purposes, get approval from your doctor.
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