If you have a metabolism at high idle and cannot seem to keep your weight up or simply want to gain more muscle mass, eat several smaller meals and snacks to increase daily calorie intake. Track your fat intake, however, The American Cancer Society recommends eating no more than seven percent of total daily calories from saturated fats to reduce risk for heart disease and high blood pressure.
This means, eat nutrient-dense mini-meals and snacks but do not eat double cheeseburgers or French fries. Instead, make your own and without the saturated fat: broil burgers and bake home fries.
Eat Several Smaller Meals and Snacks to Gain Weight
Eat five to six mini meals to consume more calories. Consume at 3,500 calories to gain a pound. Include protein with each meal and snack so that your blood sugar remains level. Eat every two hours to keep your calorie intake high. Use enzymes made from papain from pineapple and papaya to help you digest food.
Eat a Varied Diet of Vegetables, Fruits, Whole Grains and Lean Proteins
Consume meals that include whole vegetables, fruits, whole grains, lean proteins, eggs, nuts, legumes and low-fat dairy foods. Avoid processed foods high in salt, sugar or saturated fats: these could lead to heart disease, high blood pressure or diabetes.
For example, eat a cup of corn flakes with half a cup of unsweetened apple sauce with half a cup of two-percent milk for breakfast. Snack on a fruit smoothie of yogurt, small banana and honey. Lunch on four ounces of chicken, large green salad and half a cup of brown rice. Snack on half a cup of three-bean chili and multi-grain crackers. Dinner could be whole-grain pizza with low-fat mozzarella and a cup of mixed steamed vegetables. Dessert could be half a cup of low-fat ice cream. Snack on a quarter cup of unsalted nuts.
Consume Complex Carbs and Heart-Healthy Fats
Eat non-saturated, heart-healthy fats that will help you gain weight. Include olive, canola, flax seed and hemp seed oils.
Consume whole grains that are high in B complex vitamins and will add calories. For example, eat a cup of oatmeal with a small banana and half a cup of low-fat milk. Or, consume two slices of multi-grain bread and slather with peanut butter and a tablespoon of wheat germ. Bake large sweet potatoes and eat with low-fat sour cream or low-fat yogurt.
Snack on unsalted nuts for protein and calories. Eat nut butters spread on crackers, bread and muffins for the same reason: to gain weight by eating calories that count.
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