How To Gain Weight

Calculation

3500 calories to gain one pound.

What is calorie?

A calorie is a unit of measurement - but it doesn't measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.

Daily meal plan

1. Eat frequently!  Make time for 3 large meals and 2-3 hefty snacks every day.
2. Eat larger! than normal portions at meals!
3. Eat higher calorie foods!  Choose dried fruit,starchy vegetables, dense whole grain breads andcereals, hearty bean soups, nuts...
4. Add lots of “extras” to food!   Don’t eat anything plain.
5. Add healthy unsaturated fats: olive and canola oil, nuts, seeds, peanut butter, avocados.
6. Add healthy carbs and protein: honey, jam, dried fruit, wheat germ, nonfat dried milk
   powder, soy protein powder.
7. Make beverages count!  Drink shakes, milk, juice, etc. instead of water, coffee, tea, and diet sodas.
8. Do resistance exercises!  Weight training helps convert the extra calories into muscle rather than flab. Aim for 2-3 times per week

Sample Weight Gain Menus