Healthy Tips to Gain Weight

Basic Guidelines

For an effective weight gain eat 5 or 6 small meals a day allowing about 3 hours in between meals to allow food to digest. By not eating as much per meal you will feel hungrier throughout the day.

You need to consume more calories than you expend physically. If you are not gaining weight, you are not eating enough.

Increase your portion sizes. Include nutritious, high calorie foods. Not only should your choices be calorie dense but also nutrient dense. In other words consider the nutrition value of foods.

Avoid high calorie junk foods such deep fried and high sugar foods.

Complex carbohydrates or starches such as whole grains, cereals, beans, potatoes and brown rice are high in calories. They are also more nutritious than refined carbohydrates such as sugar, sweets, and white flour.

Include a variety of fresh, canned, and dried fruit. In general, canned fruit and fruit juices are higher in calories than fresh fruits. Avocado and dried fruits are also calorie dense. 

Include in your diet high protein foods such as fish (tuna and salmon), whey protein powder (added to juice, soup, entrees, and flour to make your own bread or pasta), chicken and turkey breasts, lean meats, low fat milk and milk products, legumes, nuts and seeds.

Add healthy fats such as olive oil and flax seed oil, and nuts to existing dishes. They will help you gain weight more quickly.

Doing simple things will all add up and help increase your calorie intake.

-Serve nut butter, cottage cheese or ricotta cheese with apple, banana, or celery

-Try adding flaxseed and almond milk to oatmeal

-Use nuts, honey and fruit with your favorite yogurt

 -Add extra cheese to your sandwich or omelet

 -Cook beans with rice dishes, pasta, casseroles or soup

 -Snack on dried fruit, nuts and seeds

 -You can eat sandwiches made with whole grain bread, peanut or other nut butters.

Drink calories on the go such as smoothies, juices, soy or almond milk, or healthy high calorie beverages such as Boost or Ensure.

Use seasoning blends, herbs and spices to add flavor and aroma that help stimulate the appetite.

    

Resistance training exercises such as lifting weights will increase your appetite, increase your muscle size, and increase your body weight. 

Set a healthy weight gain target each month. About 0.5- 1kg weight gain a week or up to 4-5kg a month is reasonable. Keep track of your progress so you do not go over an unhealthy weight range.

It can take a while to gain the weight you need, be patient. Stay consistent with your efforts.

   If you do not see any significant weight gain within 6 months consult your primary care physician.

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