whatever your reason is for wanting
to gain weight, it is crucial that you
do so in a healthy manner. The first
requirement that must be fulfilled in
order to gain weight is to consume more
calories. Eating healthy and following
a suitable exercise plan that helps
in building muscles is a stable and
long-lasting suggestion that should
be used to gain and maintain weight.
There are 3,500
calories in one pound. So, if you would
like to gain one pound each week, you
must consume 500 extra calories everyday.
Here are some suggestions on how to
modify your diet to gain weight:
frequently. Try to consume three
large meals and two to three snacks
||Eat larger portions
during meals. If you do not have
a large appetite, increase your
||Eat foods that
are high in calories. Remember,
high in calories does not translate
to high in fats. Eat nutritious
foods such as dried fruits, nuts,
beans and legumes, starchy vegetables,
cereals, and grains.
||Increase your protein
and carbohydrate intake. Good sources
of protein are beans, legumes, pulses,
eggs, soy milk and other soy bean
products, milk and dairy products,
meat, and chicken. Good sources
of carbohydrates are potatoes, whole
grains, whole grain bread, pasta,
cereals, rice, lentils, and beans.
||Add extra products
to your foods. Heart-healthy and
nutritious condiments and add-ons
to your food can be used for the
purpose of gaining weight. Some
examples are honey, seeds, peanut
butter, avocados, protein powder,
olive oil, and nuts.
||Consume dairy products.
Butter, cheese, whole milk, and
yogurt can be used for weight gain.
However, regulate your intake of
dairy products, especially butter
and cheese, because they are very
high in fat and can lead to elevated
cholesterol levels in the blood
||Do not fill up
on water or clear liquids. Drink
beverages with sustenance properties
such as milk shakes, protein shakes,
juices, and hearty soups.
this can help to convert the extra
calories into muscle instead of
flab. Resistance exercises are particularly
beneficial for this purpose.
Protein is the building block for muscle
and muscle is a vital element for weight
gain. Proteins that have high biologic
values (the quality standard that actually
builds muscles) are strongly recommended
for the anabolic process. They also
possess an optimal and complete amino-acidic
pattern. Proteins that have low biologic
values do not contribute much to the
muscle building process and are not
recommended for the purpose of weight
gain. Foods that contain high biologic
value proteins are eggs, milk and milk
products, fish, and meat. Some of the
foods that contain low biologic value
proteins are legumes, dried food, pasta,
and related products. This does not
mean that one cannot derive any benefit
from foods that contain low biologic
protein because, if they are consumed
with a cereal, they can be converted
into foods with high biologic value
protein. For example, combining legumes
and cereal can lead to a desirable combination
of food that contains a high biologic
value of protein. Also, consider adding
protein powder to milk shakes and smoothies
to consume an added boost of protein.
are considered to be the first source
of energy that is available to the body
because it is easier for the body to
convert them into energy than it is
to covert fats into energy. Carbohydrates
form an important part of the weight
gain diet. Dietary carbohydrates can
be classified under one of two categories:
Sugars - These are further
divided as monosaccharides and disaccharides.
A monosaccharide is a simple sugar,
such as glucose, fructose, or galactose.
A disaccharide is a double sugar,
such as sucrose (table sugar) or
Carbohydrates - These are
carbohydrates that contain three
or more molecules of simple carbohydrates.
Some examples of polysaccharides
are dextrins, starches, glycogens,
celluloses, gums, inulin, and pentose.
Common food sources for polysaccharides
are grain products, legumes, potatoes,
and other vegetables.
Limit the intake of simple sugars and
consume more complex carbohydrates.
Fats serve several
purposes for the body. They act as a
large and dense energy depot, protect
the vital organs, provide insulation,
work as a solvent for the transportation
of fat-soluble vitamins, and supply
essential fatty acids. Consume monosaturated
fats and polyunsaturated fats instead
of saturated fats because they do not
clog the arteries. Good sources of monosaturated
fats are avocados, corn oil, olive oil,
nuts such as almonds, hazelnut, peanuts,
walnut and their oils, peanut butter,
sesame seeds and oil, and sunflower
seeds and oil. Good sources of polyunsaturated
fats are canola oil, cod liver oil,
flax seeds and oil, and fatty fish such
as halibut, herring, mackerel, salmon,
tuna, and sardines. Avoid the consumption
of saturated fats, which can be found
in butter, coconut oil, cottonseed oil,
egg yolks, animal fat (lard and shortening),
and palm oil.