Eating more frequently is essential when you are trying to gain weight. Instead of eating three times a day, eat five to six meals daily. Eat healthy, calorie-rich snacks throughout the day to amp up your weight gain.
Protein helps build muscle mass, which weighs more than fat. Chicken, eggs, fish, dairy products and protein bars or shakes will help you gain muscle mass, which can increase your weight. You can also supplement your diet with protein powder or whey to bump your caloric and protein intake.
A dollop of sour cream or a sprinkle of cheese on top of hearty dishes will add more calories to the meal. For healthy weight gain, make your extra calories count. Try substituting whole milk, butter and full fat sour cream or cottage cheese for the lower-fat options that contain fewer calories.
Peanut, almond and other nut butters are healthy fats that can help you gain weight if eaten regularly. Avocados also contain healthy fats, as do olive and coconut oils. These foods along with full-fat dairy products contain the extra fat and calories you need to add more weight to your frame.
Muscle weighs more than fat, so strength training often can help you gain weight. Strength training exercises include weightlifting, lunges, squats and pushups. Remember, muscle burns more calories than fat, so to maintain your weight, you'll need to add more calories to your diet.