To gain weight, you must follow a diet high in calories. While fatty and sugary foods provide extra calories, these foods do not promote health, even when you are underweight. When you have a diet on par with an exercise plan to help gain muscle - like strength training - you must choose the right foods to include in your diet plan to gain weight to help you gain weight in the form of healthy muscle, instead of fat.
To gain weight, you should start consuming 250 to 500 extra calories than you burn per day, recommends Dr. Melina Jampolis, nutrition expert at CNN. In order to gain weight quickly - 500 calories more daily can cause an increase of 1 pound per week. A dietary plan to gain weight quickly requires that you eat frequently, every two or four hours, to maintain a constant supply of nutrients and calories flowing into your system.
A fast weight gain eating plan has a balanced nutrition composed of 25 to 30 percent fat, 10 to 15 percent protein, and 55 to 60 percent carbohydrate says Joanne Larson, RD, in Ask the Dietitian. Make your extra calories come from healthy starches such as whole grains, sweet potatoes and lean protein such as chicken breast, fish, beans and lean meat. Emphasizes unsaturated fat sources such as nuts, vegetable oils, seeds and fatty fish.
A plan to gain weight may simply involve increasing the size of the portions of healthy food you already consume. Add about two or three ounces of protein at dinner to increase between 100 to 200 calories and one cup of wholemeal pasta in the meal to add another 170 calories. At breakfast, eat an extra scrambled egg and a third piece of toast to add between 150 and 200 calories. Choose hearty sandwiches like peanut butter bread, sandwiches and smoothies made with fruit and protein powder.
Not everyone who tries to gain weight can tolerate eating more food. If your appetite is not much, use a food plan that emphasizes a high caloric density. Breakfast may consist of ½ cup of granola sprinkled with nuts and low-fat milk, instead of cereal with milk. For the meal, choose turkey, with wholemeal bread with a slice of avocado and a cup of chili instead of a salad and a light soup with broth. For dinner, eat a plate of brown rice mixed with olive oil, almonds and raisins with roasted chicken and a small salad. Vegetables are important in any food plan, but eat them at the end so they do not make you feel too full.Take sandwiches, nuts and sandwiches with peanut butter as snacks.
Liquid calories are a good option to gain weight in a meal plan. Enjoy low-fat milk or juices throughout the day, and prepare smoothies using high-calorie, healthy foods such as peanut butter, cottage cheese and yogurt. Avoid sugary drinks like soda, which does not offer nutrition in weight gain. Avoid drinking water with your meals, as it may decrease your appetite.