If you are naturally very thin or have lost weight and muscle mass due to an illness, you may want to learn how to gain some weight in a safe, natural manner. Although it may be tempting to put weight on with high-calorie, low-nutrient fast foods, the price you ultimately pay with your health--such as high cholesterol and elevated blood pressure--is just not worth it in the long run. Take the time to learn how to gain weight the healthy way by eating whole, natural foods that provide your body with all the nutrition it needs to sustain the transition.
Step 1
Eat approximately 500 more calories per day than usual, then work up to 1,000, if necessary, to achieve weight gain goals, suggests registered dietitian Terry Murphy of the University of Michigan Health System. Become a member of LiveStrong.com and use the calorie-counter feature, the Daily Plate, to calculate how many calories are in your daily meals, snacks and beverages.
Step 2
Drink most liquids between meals. According to registered dietitian Rachel Beller, drinking with meals makes you feel full fast, which causes you to eat less. Drink just enough liquid at mealtimes to feel comfortable, and safe, chewing and swallowing food.
Step 3
Eat five to six nutrient-dense, high-calorie foods every day, Beller says. For example, eat healthy fats such as olive oil, which contains antioxidants called polyphenols that lower blood pressure and cholesterol. Olive oil also contains Vitamins A, C and B-2. Drizzle olive oil over salads, dip whole-wheat bread and crackers in olive oil and cook your food in olive oil whenever possible. Other high-calorie, nutrient dense foods include dried fruit, nuts, peanut butter, granola, avocados, yogurt topped with flaxseed or granola, and whole-grain bread or crackers topped with hummus or nut butter.
Step 4
Do not eat trans-fats and saturated fats, which raise cholesterol. Do not eat, or strictly limit your intake of sausage, bacon, whole-milk dairy products and chicken skin.
Step 5
Eat heart-healthy foods such as green leafy vegetables, fish, lean red meat, beans, low-fat cuts of pork and skinless poultry.
Step 6
Eat minestrone or bean-based soups. These types of soup have more calories than other types of soups.
Step 7
Drink apple, pineapple, grape and cranberry juices, which have more calories than other fruit juices.
Step 8
Prepare hot cereals and packaged soups with skim milk instead of water to boost caloric content.
Step 9
Ask your doctor to suggest a dietary supplement, such as Ensure or Boost, to help you achieve your weight gain goals.
Step 10
Ask your doctor to recommend a personal fitness plan that includes cardiovascular activity and weight training to keep your body conditioned and toned while you gain weight.
Things You'll Need
- Daily Plate calorie counter
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