A WEIGHT GAIN DIET TO GAIN 2 LBS. PER WEEK

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When you have made the decision to gain weight, your first reaction may be to grab unhealthy foods high in calories like desserts or pizza. However, foods high in refined sugars and fat can put you at risk for high blood pressure and heart disease. Gaining weight in a healthy manner requires more than just increasing the amount of food you eat daily. Follow a nutrition plan filled with healthy food choices to gain 2 lbs. per week. Always first consult your doctor before beginning any new regimen.

CALORIES

Increasing your calorie intake by 750 to 1,000 will bring a weekly weight gain of about 2 lbs. Thus, track your calories using an online food journal like LIVESTRONG.COM’s MyPlate.

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NATURAL FOODS

A diet consisting of foods in their natural form can help you gain weight without increased health risks. Consume such foods as low-fat dairy products, whole grains, unsaturated fats like seeds and avocado, lean cuts of meat, poultry, fish, eggs, vegetables and fruits. Frozen fruits and vegetables are an option as long as they are not pre-sweetened or pre-seasoned.

SMALL MEALS

Having small, frequent meals helps increase energy levels and provides a consistent source of nourishment. Consume a small meal every three to four hours to help increase your daily calorie intake and promote weight gain. Eat a serving of protein and carbohydrates at each meal. For example, have 6 to 8 oz. of grilled chicken, 1 cup of brown rice and 1 cup of asparagus.

PROCESSED FOODS

Prepared or processed foods contain large amounts of chemical preservatives, artificial sweeteners, sodium, refined sugars and fats. Processed foods may seem convenient but offer little nutritional value. Cut back on foods like pre-seasoned meals, frozen dinners, deli meats, potato chips and boxed meals.

A WEIGHT GAIN DIET TO GAIN 2 LBS. PER WEEK