Foods That Help Increase Weight

While there are many ways to increase weight, it is important to focus on healthy methods to ensure that your body receives adequate nutrition. The key is to eat larger portions of healthy foods while focusing on foods with a high calorie content. Incorporating a weight training program can increase appetite and make sure that you are adding weight as muscle rather than fat.

Preparation

Before starting a diet to gain weight, you should know how many calories you need to consume each day. Caloric needs differ from person to person depending on weight, height, age, gender and amount of physical activity. According to the NASA Occupational Health Program, most people will need to take in 500 calories per day beyond their normal caloric intake to gain an average of one pound per week. Once you have a calorie target to shoot for, it is a good idea to count your calories each day to ensure you are meeting your daily goals and not over- or under-eating.

Carbohydrates

Carbohydrates are important because they are the main source of energy for the body. Many people who attempt to gain weight do so by increasing their consumption of simple carbohydrates in the form of high-sugar soft drinks and energy bars. While you will likely gain weight by consuming large amounts of these simple carbs, you may also experience numerous side effects such as raised triglycerides, reduced energy levels and an increase in body fat. A healthier way to increase carbohydrate intake is to focus on complex carbohydrates such as pasta, rice, beans and whole grain bread and cereal. It is also important to eat a variety of fruits and vegetables daily.

Protein

Protein is a key ingredient for muscle building and is crucial for gaining healthy weight. According to Northwestern University, the ideal daily intake of protein for muscle building is 0.7 to 0.9 grams per pound of body weight. Good protein sources include lean meat, fish, eggs and dairy. Yogurt and cottage cheese are high-protein foods that are sensible between-meal snacks. Drinking a glass of low-fat milk, either with or between meals, is another simple way to bump up your daily protein consumption.

Fat

According to Clemson University, a gram of fat contains about two times the calories of a gram of carbohydrate or protein. As a result, incorporating healthy fats into a meal is a great way to boost the caloric content of that meal without significantly increasing food volume. One tablespoon of olive oil contains 120 calories and provides 10 g of heart-healthy monounsaturated fat. Nuts, seeds, peanut butter and avocados are other foods that have a high caloric density and are loaded with healthy fats.

Weight Training

A weight training program is crucial when trying to gain healthy weight. Having access to a gym with a variety of free weights will make working out much easier. A set of adjustable dumbbells that you can use at home is an acceptable alternative if a gym is not available to you. Weight training should be performed three to four times per week, with three sets of six to eight repetitions for each muscle group. Once you can easily reach eight repetitions of a particular movement, the weight should be increased in order to challenge your muscles.

References

• NASA Occupational Health Program
• Northwestern University
• Clemson University

Resources

• Healthy Weight Gain - University of Michigan Health System