Crash diets and weight-loss fads might dominate the media spotlight, but some people would rather pack on the pounds than shed them. Whether you're clinically underweight or simply want a fuller figure for aesthetic reasons, gaining weight is a matter of consuming more calories than you burn. But that doesn't mean you should trade your salad for ice cream--especially if you want to stay healthy enough to enjoy your new body. By gaining weight with healthful foods, both your scale and your arteries will thank you.
Step 1
Replace common foods on your menu with healthy, denser substitutes. Hearty breads--such as whole wheat, rye, pumpernickel or oat bran--can replace light, fluffy breads; dense cereals like granola or muesli pack more calories than puffed or flaked cereals; starchy vegetables like corn, peas, carrots, squash, potatoes and yams are better weight-gain choices than watery vegetables like lettuce and cucumbers; and bananas or dried fruit yield more calories than melons and other water-rich fruit.
Step 2
Add healthy toppings and dressings to increase the calorie content of salads. Instead of eating a low-calorie garden salad with just lettuce and vegetables, the UCLA Student Nutrition Action Committee recommends adding denser toppings, like sunflower seeds, olives, beans, cottage cheese, lean meats and croutons. A drizzle of olive oil adds additional calories.
Step 3
Consume nutritious snacks between meals--such as trail mix, granola and yogurt, vegetables with dip, raw or roasted nuts, dried fruit or apple slices with peanut butter. Eating between meals helps you increase your total calorie intake for the day, leading to weight gain.
Step 4
Pair low-calorie foods with healthy, energy-dense "extras"--such as avocados, peanut butter, nuts, seeds, jam, honey, protein powder, hummus and dried fruit. For example, adorning your oatmeal with dried fruit and nuts, dipping vegetables in hummus and adding protein powder to a smoothie will increase the calorie content of these foods and help you gain weight.
Step 5
Choose lean sources of protein--including egg whites, skinless chicken, fish, low-fat dairy and lean cuts of meat--and consume them with healthier fat sources such as avocado, olive oil, trans fat-free margarine and nuts. This will help you minimize your saturated fat intake while consuming as many calories as fattier protein sources would provide.
Step 6
Consume dark chocolate as an occasional dessert. As the Mayo Clinic explains, dark chocolate does more than add calories and flavor to your menu: it also contains a type of antioxidant called flavonoids, which may boost cardiovascular health by lowering blood pressure and improving cholesterol profiles. Rather than filling up on less healthful treats like ice cream and cookies, indulging in a moderate amount of dark chocolate can benefit your health as well as your weight gain goals.
Tips and Warnings
- Although creamy salad dressings and sauces are high in calories, most are also high in saturated fat. Clear dressings made with olive or canola oil are more healthful options. When consuming dried fruit, choose products without added sugar or preservatives.
- Unless you participate in resistance-training activities, the pounds you gain through excess calories will primarily be fat. If you would rather gain muscle, incorporate weight lifting into your exercise routine.
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