(For Underweight Persons)
It costs about 3500 calories to put on one pound. It means, so as to put on one pound within 7 days, one has to take 500 additional calories daily. The following tips are useful to get additional calories into the daily program of meal:
Consume meal regularly – An underweight person should make a plan for taking three big diets and getting 3-4 times snacks daily.
Have more than common portions at meals
Take high calorie foodstuffs – one should take starchy vegetables, dried fruit, cereals, solid whole grain breads, nuts and hearty bean soups.
Add more “extras” to diet – one should not consume anything simple.
Add healthy protein and carbs – It may include jam, wheat germ, soy protein powder, honey, nonfat dried milk and dried fruit.
Add healthy unsaturated fats – It may include canola oil, peanut butter, olive, avocados and seeds.
Make beverages count – one should take fresh fruits juice, drink milk, shakes etc in place of coffee, diet sodas, tea and water
Perform physical activities and exercises - weight training is useful to change the more calories into muscle rather than fat.
One should choose the following foods while one requires additional calories:
Cereals – One should take solid cold cereals like muesli, cracklin oat bran, and wheat chex or in place of puffed or flaked cereals. Mix dried fruits and extra nuts for flavor.
Fruits – one should eat fresh fruits such as pears, pineapple, dried fruits like dates, apricots, raisins to increase more calories as compared to juicy fruits like peaches, berries, watermelon, plums.
Vegetables – One should include the vegetables in their diet such as peas, carrots, beets, potatoes and winter squash that juicy veggies such as cauliflower, green beens, broccoli, cucumbers and zucchini.
Soups – One should choose lentil, chili with beans, minestrone soups, hearty black bean, split pea or barley. These vegetables soups have carbohydrates and extra calories than beef and brothy chicken.
Beverages - Satisfy the thirst with nectars and fruit juices, shakes, soft drinks, and low fat milk and fruit smoothies. Prevent filling the belly with non-caloric beverages such as diet soft drinks, water, tea and coffee.
Salads - Rather than filling on juicy lettuce, pile on the kidney beans and garbanzo, corn and green peas, sunflower seeds, chopped vegetables, raisins, lean meats, croutons, cottage cheese and chopped walnuts. Creamy dressing for salads is high in calories, but also enrich saturated fat.
Posted in: Weight Gain