Gaining weight

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Gaining weight requires caloric surplus, which means eating more calories than you expend every day, says Atkinson. Need makes weight gain more likely if you keep eating the same amount of calories as when you were younger. Eating more food is critical for weight gain, but how much protein you consume is important, too. To gain weight quickly and in a healthy way, you will want to consume more calories than your body burns, ideally through nutritious foods.

Tips for increasing calorie intake If you are trying to bulk up, eat foods that are not just healthy, but high-energy. Instead of eating empty calories and junk foods, eat foods that are packed with nutrients. If you are underweight and your health is determined to benefit from adding more mass, chances are good your health care provider would suggest that you eat more mass-gaining foods, which are high in nutrients, to aid weight gain. Start with a healthier weight-gain diet using the following tips for eating more nutrient-dense, nutrient-dense foods.

Eat lots of high-calorie foods, like meats that are rich in protein, good fats, and whole grains. Starches aid in some of the foods already listed in increasing muscle mass and gaining weight. Your muscles are made up mostly of protein, so eating enough protein helps you build a healthy body weight instead of body fat. Eating sufficient protein is essential for you to gain muscle weight, not just fat.

A large number of protein-rich foods such as soy, fish, eggs, dairy products, nuts, or whey protein aid in weight gain. Experts also recommend that lean body mass gains generally require protein consumptions of at least 1.5 grams to 2.2 grams per kilogram of body mass daily. Weight gain requires you to increase daily dietary intake each day. In theory, eating an extra 500 calories each day will add a pound to your body within one week.

For an increase of 2,500 calories, that means a daily calorie increase between 125 and 250 calories -- that is 0.25 and 0.5 pounds in weight gain per week. If it is especially difficult for you to make weight, or if after 3 or 4 weeks using a moderate increase in calories, you are not making weight, you may want to add more than that. Unless you are regularly doing resistance training with weights to maintain and build muscle, you are going to require less calories per day.

It is not eating too much that makes you fat, it is eating the wrong, or the worst kinds of calories, which becomes toxic and leads to weight gain. Overloading yourself with unhealthy fats and sugars is a bad idea, even if you are trying to bulk up, because these food groups may contribute to health conditions including high blood pressure and diabetes. Even when fat, sugar, and salt in unhealthy foods are not leading to excess weight, fat still does damage to the body.

Foods such as avocados and hummus are good sources of those fats, which may help kids gain that weight safely. Whether that is adding snacks to complement meals, or simply eating more, smaller meals throughout the day, this can help you eat enough to get that needed weight without forcing you to eat when you are not hungry.