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Weight gain is possible by a healthy diet and regular workouts. Increase in calorie consumption increases the weight gain. A gain of one pound is possible by increasing the intake by about 500 calories, on a daily basis. Eat six meals a day, instead of the usual three meal pattern. This can also be alternated by three meals and three snacks pattern. 'Eat frequently' is the mantra for weight gain. This does not refer to nibbling or binge eating. Healthy choice of foods is important to have a healthy weight gain.
A balanced diet with all the food groups is necessary. Increase the carbohydrates in the diet. Starchy vegetables, such as potatoes, yam, sweet potatoes and so on help in weight gain. Opt for complex carbohydrates that provide the necessary dietary fiber, such as fresh fruits, raw vegetables, whole grains, cereals, legumes, pulses and so on. Protein foods, such as eggs are better than breads. Increase the intake of deskinned poultry, meat and fish, in comparison to veggies and fruits. Deskinned poultry has fewer amounts of saturated fat. Eat processed meat such as marbled fat, hamburgers and steak once a while, as they are laden with saturated fat. Increase the use of oils, rather than fats.
Opt for healthy fats, such as unsaturated vegetable oil, namely, soy, groundnut, flaxseed, sunflower, olive and safflower and so on. Avoid or restrict the use of saturated fats, such as butter, lard, margarine, clarified butter, and so on. Avoid skipping meals, as it results in complications, such as ulcerative colitis. A healthy breakfast helps a long way and keeps you bright and healthy. Milk is rich in calcium and milk shakes are helpful. Yoghurt, dried fruits, cheese sticks, muffins and so on are energy dense. Arrays of protein powders are available in the market, which helps in weight gain. Certain side effects are associated with these and the guidance of a physician is necessary. Limit consumption of red meat and bacon. Restrict intake of junk foods, such as pizzas, potato crisps, chicken nuggets and burgers. Replace carbonated beverages with fresh fruit juices and energy drinks. Breakfast bars also provide more calories, though available in smaller amounts.
Weight training exercises, such as parallel bars, dead lifts, dumb bells, barbell rows, bar dips, bench presses, squats and so on help in weight gain. These increase weight by increasing the muscle mass. Avoid aerobic exercises for long durations, as they result in shedding the extra pounds.
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