To gain weight safely, eat enough to maintain your body mass index (BMI) plus an additional 500 calories per day. You can use a calorie calculator to determine how many extra calories you need.
Aim to eat healthy foods, which are low in saturated fat and sugar. This can help to increase the amount of lean body mass you have and reduce your risk of developing heart disease, high blood pressure or stroke.
Try to add a variety of nutrients, such as carbohydrates, protein and healthy fats, to your diet. You can get these essential vitamins and minerals from whole grains, fresh fruits and vegetables and lean meats or poultry.
Adding dairy products to your diet can also boost the number of calories you’re consuming. Milk is especially beneficial because it contains calcium and vitamin D, which are essential for maintaining a healthy weight.
Choose foods that contain fat in moderation, such as avocados, nuts and fatty fish. These fats can make your food taste more filling, which can help you eat more.
Drink plenty of fluids throughout the day. The government recommends drinking at least six to eight glasses of water a day. But be sure to avoid drinks just before meals because they can leave you feeling too full and bloated.
Aim to eat a good mix of foods, including high-calorie, protein-rich foods and healthy fats at every meal. These include cheese with 20% or more fat; eggs, fish, meat and poultry; and nut butters.
You can also add a variety of healthy carbohydrates to your diet, such as brown rice or quinoa, which are rich in fiber and vitamins. You can also add a small serving of fruit, such as grapes or an apple, to your meal or snack for added fiber and vitamins.
Eating several smaller meals throughout the day can help you stay full and prevent snacking between meals. This can also help to keep your metabolism running at peak efficiency.
To make these snacks a bit more filling, add protein and healthy fats to your favorite snack foods, such as yogurt, muffins or cereals. You can even mix protein powder, peanut butter or whole milk into a shake for more calories and a healthy source of protein.
Strength training is another way to increase your body weight by building muscle. This will make your muscles heavier and able to burn more calories during your exercise sessions, says Jenna Coker-Jones, a health and fitness coach in New York City.
While a few pounds of muscle can make you look more toned, it’s important to remember that it takes time for your body to build new muscles. Therefore, it’s best to start strength training gradually.
Increasing your appetite can be difficult for some people, but it’s crucial to eat more than you normally do to gain weight. To begin, eat five to six proper meals a day and have healthy snacks in between.
If you’re struggling to eat enough, consider talking with your doctor or a registered dietitian to develop an individualized plan that’s right for you. It may take a few weeks to increase your weight, but the results will be worth it!
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