Ways to Avoid Weight Gain. Go for complex carbohydrates. Complex carbs, which include a lot of whole grain and fiber, fill you up faster than simpler carbohydrates. Go for whole wheat or whole grain bread, whole wheat pasta, and brown rice over refined carbohydrates. White rices, breads, and pastas lack nutrients, leading to unwanted hunger cravings. What's a healthy weight? Learn how many calories you need, how to calculate your weight circumference, and more. In nutrition, diet is the sum of food consumed by a person or other organism. The word diet often implies the use of specific intake of nutrition for health or weight. Take a look at my sample meal plan for a 2,500 calorie day weight gaining diet. It has a good balance of healthy and high calorie foods, so you get plenty of. Sample Meal Plan for a Weight Gaining Diet. If you've had some unexpected weight loss or you feel that you're just too thin, it may be time to make some dietary changes that can help you gain weight. A healthy weight is the weight your body naturally settles into when you consistently eat a nutritious diet, are physically active, and balance the calories you eat. Weight Watchers Diet WARNING: Get real facts, side effects, results, ingredients & price. Read comments from people who use Weight Watchers Diet. Have a fast metabolism but want to put on weight? This article includes some tips and advice to slow your metabolic rate and keep the weight on. From healthy diet plans to helpful weight loss tools, you'll find the latest diet news and information here. You'll need to increase your calorie intake every day to put some needed pounds. The easiest way to increase calories is by eating foods that are energy- dense, which means they're high in calories. Some foods are better for you than others. Healthy Diet for Kids. Dietitian, Juliette Kellow gives practical advice on healthy diet for children - to help make sure they don't gain too much. ![]() It's best to choose foods that are high in calories, but also nutritious and good for you. Foods like legumes, avocados, nuts, and seeds are just a few examples of healthy weight- gaining foods. You could also increase your calorie intake by eating more junk foods like candy, cake, cookies and sweetened soft drinks, but don't rely on them too much because they're just not nutritious. Other than calories, they don't tend to be high in vitamins, minerals, fiber, or antioxidants. Here's How to Gain Weight. First, use the Harris- Benedict formula to determine your daily calorie need for your current weight and add about 5. That will help you gain a pound or so per week. Gradual weight changes are best. After you determine how many calories you need per day, it's time to plan your daily menu, including meals and snacks. Then you can create a shopping list fora few days or a week. It's good to prepare yourself so you have healthy, high- calorie foods on hand. Meal planning may sound difficult, but it's not. Take a look at my sample meal plan for a 2,5. It has a good balance of healthy and high calorie foods, so you get plenty of nutrients and fiber. If you feel like you need more calories, you can adjust this menu by adding extra snacks or eat larger portions. Example 2,5. 00 Calorie Menu. Breakfast. One cup oatmeal with one- half cup reduced- fat milk and one- half cup raisins. One cup orange juice. One cup black coffee. Morning snack. One apple and 2. Glass of water. Lunch. Sandwich with two large slices of whole grain bread, four slices of lean turkey, two tomato slices, lettuce, and mustard. One baked sweet potato with a pat of butter or margarine. Afternoon Snack. One protein bar. Glass of water. Dinner. Fresh garden salad with three tablespoons salad dressing. Six- ounce salmon filet. One cup cooked spinach. One- half cup mashed potatoes with butter or margarine. One glass of wine (or milk or 1. One whole wheat dinner roll. Nighttime Snack. One- half cup plain yogurt with one- half cup sliced strawberries. Glass of water. You can bring this menu up to 3,0. Breakfast. Add one slice whole grain toast with two tablespoons peanut butter. Morning or Afternoon Snack. Add one cup reduced- fat milk Nighttime Snack. Add seven whole wheat crackers. Keys to Gain Weight Successfully. Eat at least three meals every day with larger portions if you have the appetite for it. If you don't feel like eating much, then you might do better with five or six smaller meals spaced a few hours apart. If you tend to forget about eating at regular intervals, you can set a reminder to eat by using an alarm clock or the timer on your computer, tablet, or smart phone. Or leave notes on your desk. Carbohydrates are your body's preferred form of energy, and you need to give your body the energy it needs to perform your daily tasks, plus some extra calories. Increase your carbohydrate intake with whole grain bread and cereals, fruits and vegetables to increase calories. Please don't resort to eating highly processed junk foods to get your extra calories. Sure, they're energy- dense, but they're low in nutritional value, and worse, they can be bad for your health if they're high in saturated fats, trans- fats, added sugar or sodium. Fat can be your friend. Fats are high in calories so eating more high- fat foods can help you gain weight. Choose wisely. The best weight- gaining foods contain healthful fats such as fish, avocado, olive oil, flax, nuts, and seeds. Source: US Office of Disease Prevention and Health Promotion.
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