Diet Tips to Gain Weight

When most people think of going on a diet, they think of dieting to lose weight. However, being underweight can be just as big of a problem. Some people are naturally underweight and need help gaining weight. Others may have lost weight due to illness and are working to regain a healthy body weight. Making certain changes to your diet can help you gain weight.

Calories

• The average person requires 2,000 calories to maintain his weight. This has been found to be a balance between the amount of calories you take in and the amount of calories you burn with daily activity. However, people who are underweight should take in more calories than they're burning. This means that underweight people must eat more than 2,000 calories in a day. This can take some trial and error, as metabolism is involved. Those with a higher metabolism will require even more calories to gain weight. If you increase your calories and don't gain weight, increase it even more.

Balanced Diet

• Eat healthy foods. When people are told to add calories to their diet, the first instinct is generally to load up on junk food. However, calories from sugars and other empty ingredients burn up more quickly and are not as effective to add on weight. Eat a diet that gives you the recommended amounts of fruits, vegetables, fats and dairy. Junk food is okay in moderation, but don't overload on empty calories.

Proteins

• Protein is one of the most important elements needed to add muscle mass. Muscle weighs more than fat and therefore is a healthier way to gain weight. Eat plenty of lean meats to get as much protein as you can. Peanut butter is also an excellent source of protein. Fish, eggs, dairy products and beans all have high levels of protein. Eat as many of these foods as you can.

Carbohydrates

• Complex carbohydrates take longer to digest and will give you energy for longer. The calories from these foods will take longer for your body to burn. The quicker your body burns the calories, the less weight you will gain. Simple carbohydrates, like sugars, will burn up faster, which won't help you put on weight. Eating whole grains and potatoes will increase the amount of time it takes your body to burn through those calories, helping you add weight.

Healthy Fats

• Experts often recommend staying away from fatty foods, but they're typically speaking about bad fats. It is healthy to eat a certain amount of fat as long as it is a healthy fat. Avoid foods that contain saturated fats or hydrogenated oils. Use cooking oils that are healthier, such as olive, sunflower or canola oil. Unsaturated fats and omega-3 fatty acids are important building blocks for the body. These fats help the body to build up muscle.

Meal Frequency

• To eat more calories, you'll need to eat more frequently. Most people eat three regular meals a day. If you're trying to gain weight, you should eat those three meals as you typically would, but you should also add three more smaller meals throughout the day. Choose healthy foods to help your body gain weight faster. Allow three hours and no more between meals to allow your body to absorb all the nutrients from the meal.