If you are underweight, it is possible You have to add a few pounds to maximize your health and well-being. For some people, weight gain in a healthy way requires a lot of work. You will have to increase your caloric intake by 500 calories per day to earn one pound per week. Choose nutrient-dense, high-calorie food to win in a healthy way. After gaining the weight you want, you must maintain the highest caloric intake to maintain the weight.
Add another snack to your daily food intake. If you eat normally three times a day, add a snack in the middle of the afternoon. If you are already eating five small servings, add another snack or light meal, to increase calories.
Replace some of your water intake with high-calorie beverages. Choose milk, fruit juices or sports drinks to increase calories. He also continues to drink water throughout the day.
Eat sandwiches of nuts, seeds and nuts. A 1-ounce serving of macadamia nuts, for example, has more than 200 calories. These foods are rich in calories and contain essential nutrients that your body needs. You can also put these foods in a salad to increase calories. Try adding peanut butter to the smoothies or eat it in the bread for a high-energy snack. Two tablespoons of peanut butter have 188 calories.
Include more cheese in your diet. Add the sliced cheese to the sandwiches or eat it only as an appetizer. You can sprinkle grated cheese on vegetables, soups or salads. A one-ounce serving of Parmesan cheese contains more than 100 calories.
Keep in mind the amount of calories you are consuming each day. Write down all the foods and drinks you consume in a food diary to help you control your calories. It includes condiments, which also contain calories.
Do not overdo cardiovascular exercises while you're trying to gain weight. Keep exercising, but do not spend many hours a week in cardio training, which burns a lot of calories. Try to do two to three 30-minute cardio sessions per week. Include strength training in your exercise to add muscle mass while you gain weight.
Follow a weight-gain diet once you reach your desired weight. If you eat the same amount of calories that have allowed you to gain weight, you should maintain your new weight more easily.
Avoid high-calorie foods that are high in sugar and saturated fat.
Consult your doctor or nutritionist to learn specific weight gain strategies.